Commonly Used Fermented Food

Food Biotechnology

• 1. Kombucha

A fizzy, fermented black tea that's no stranger to New Yorkers, kombucha gives you a bang for your bacterial buck because of the variety of microorganisms it contains. "When you drink a bottle of kombucha, you're drinking four to seven microorganisms all at once, building a really strong gut,"

• 2. Sauerkraut

AKA fermented cabbage. It has a powerful impact on brain health, including depression and anxiety. "There's a tremendous connection between gut and brain health," Unlike non-refrigerated, store-bought varieties, homemade 'kraut has no chemical preservatives or added sugar.

• 3. Pickles

Pickles are the gateway ferment. Not only do they provide a healthy dose of probiotics, they're a familiar food item and have a taste that many people already love—including those who may hold their nose at the idea of eating fermented foods.

• 4. Coconut Yogurt

Kimberley Snyder, celebrity nutritionist and author of The Beauty Detox Foods, loves coconut yogurt, because it's a delicious, dairy-free way to work plenty of enzymes and probiotics into your diet.

• Though regular yogurt are also fermented foods, Snyder is less enthusiastic about them. "

• 5. Miso

Jeff Cox, author of The Essential Book of Fermentation, loves miso for its nutritional profile.

• The paste made from fermented soybeans and grains is "full of essential minerals, like potassium, and consists of millions of microorganisms giving us strength and stamina," he says.

• 6. Tempeh

Tempeh (fermented soybeans) is a complete protein with all of the amino acids.

• Try flavoring organic tempeh with some tam (also fermented), then add it to a sandwich with tomato, and toast.

• Or eat it tossed in a bowl of steamed veggies.

• 7. Kimchi

Think of this spicy Korean dish—typically made from fermented cabbage—as a beauty food, as well as an energy-booster, says Snyder. It can help "enhance digestion and nutrient assimilation," she explains. "You may also notice, with improved digestion, an improvement in the look of your skin."