The 8 Healthiest Fermented Foods To Reduce Inflammation & Boost Your Mood

There are plenty of options, but fermented foods are one potent natural source of probiotics. Here, learn why fermented foods are so beneficial and which pack the biggest probiotic punch.

Fermented foods are created through, well, fermentation—a process in which components of foods, like the natural sugars, are broken down by yeast and bacteria into other beneficial substances. The end result is a food that's chock-full of probiotics (that good bacteria we talked about) and a variety of other nutrients.

But before you read on for our favorite fermented foods, it's important to understand that if you haven't been eating them already, you need to introduce them slowly, says Ali Miller, R.D., L.D., CDE, author of The Anti-Anxiety Diet. Probiotic foods are powerful and can cause some GI distress if you go from zero to 100 too quickly.

Your GI tract can also get a boost from the benefits of fermented foods. One study found that highly fermented foods increased microbiome diversity and decreased inflammatory activity in the gut2.

While experts agree3 that there need to be more studies on humans to determine the health benefits of kombucha, some research suggests that other components of kombucha, like the polyphenol compounds from tea, are linked to a variety of health benefits4, including reduced cholesterol levels, decreased blood sugar levels, possible reduced risk of some cancers, and improved liver and GI functions. Kombucha is also high in glucaric acid, which provides important support for detoxification5.

"If you're counting on kombucha to repopulate your gut with beneficial bacteria, I think it's necessary to upgrade your fermented food regimen," Ellen Vora, M.D., holistic psychiatrist, told mbg. "Add A-list ferments like sauerkraut and kimchi along with starchy tubers like sweet potato to really shift your gut flora."

This Korean favorite is one of the best sources of probiotics and thus a great way to boost overall gut health. Kimchi is made by fermenting vegetables, specifically cabbage, with probiotic lactic acid bacteria. While there are many bacteria that assist in the fermentation process, lactic acid bacteria is a key player.

Topping your sandwich or Korean barbecue with this flavorful fermented cabbage may lead to health benefits, including weight loss, reduced risk of metabolic syndrome,7 decreased inflammation8, lowered blood pressure9 and even the possible prevention of cancer growth10. The best part? Making homemade kimchi is way easier than you think.

"Kefir has a larger variety of beneficial probiotics compared to yogurt, so this will help promote healthy digestion and microbiome health," William Cole, D.C., IFMCP, functional nutrition expert, told mbg. It also contains B vitamins, vitamin K2, and tryptophan—an essential amino acid that's a precursor to mood-stabilizing serotonin.

Because of kefir's strong tart taste, many brands add a lot of sugar, which can offset some of the health benefits. Always go for a plain, unsweetened kefir, and consider flavoring it yourself with a few dashes of cinnamon or by blending it up with some berries.

Some pickled vegetables, like sauerkraut and lacto-fermented pickles, are also fermented.

When choosing pickled, fermented vegetables, always make sure the jar or packaging says "raw and unpasteurized," or "lacto-fermented." That way, you know the beneficial bugs are still alive and kicking, and ready to populate your gut.

In addition to its digestive health benefits, this classic lacto-fermented sandwich topper is a great source of fiber (which feeds beneficial probiotic bacteria in the gut and keeps your digestive system running smoothly) along with immune-boosting vitamin C and bone-building vitamin K.

Be sure to look for freshly made sauerkraut that's labeled "raw and unpasteurized" (it will be in the refrigerated section) and not canned varieties—the pasteurization process that canned sauerkraut goes through kills off much of its beneficial bacteria. Better yet? Whipping up this homemade sauerkraut recipe is surprisingly simple.

Miso is a prominent ingredient in Asian cuisines for its savory umami flavor. It's also a source of iron, calcium, potassium, B vitamins, and complete protein. Because miso is fermented, it contains plenty of beneficial probiotic bacteria, too, including a strain of bacteria that's been linked to a reduction in symptoms of digestive issues like inflammatory bowel disease.

When cooking with miso, add it to hot recipes toward the end of the cooking process so you don't boil off all those beneficial bugs. (Not into miso soup? Try one of these 9 recipes featuring miso paste.)

Even better, soy foods of all varieties contain omega-3 fatty acids, which can reduce the risk of cardiovascular disease11 and improve brain health12. And soy's isoflavone phytochemicals may help prevent postmenopausal bone loss13 and some cancers14.

Not sure how to cook with tempeh? Try this drool-worthy, takeout-style sesame tempeh with brown rice and broccoli.

Yogurt is also high in protein—Greek yogurt can have 18 to 20 grams per serving—and calcium, which makes it a wise choice for maintaining balanced blood sugar and boosting bone health.

When shopping for gut-friendly yogurt, avoid the sugar-loaded flavors for a yogurt with an active culture label.

Whether you make homemade pickled garlic or grab a jar of kimchi in the refrigerated aisle at the supermarket, there are many delicious gut-supporting ways to reap the benefits of fermented foods.