Other Common Fermented Foods Rich in Probiotics

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Apart from the five-easy-to-prepare fermented foods, there are others which are not so easy to prepare but are common and rich in live organisms called probiotics. The live microbes in these fermented foods are beneficial for your health, particularly your digestive system. They are often called “good” or “friendly” microorganisms because they help keep your gut healthy.

Probiotics can be found in certain but not all fermented foods and supplements. They work by balancing out the bacteria in your digestive system, which can be disrupted by factors like illness, medication, poor diet, or stress.

You should incorporate fermented foods in your daily meal to enjoy the numerous health benefits associated with these tiny but mighty organisms found in these foods.

Kimchi

Kimchi is a traditional Korean dish that has been made for over 1,500 years. It involves fermenting vegetables, typically Napa cabbage and radishes, with a variety of seasonings, including chili powder, garlic, ginger, and fish sauce. Kimchi is an integral part of Korean cuisine and culture.

Recipe for Homemade Kimchi

Ingredients:

  • 1 medium Napa cabbage
  • 1/4 cup of sea salt
  • 1 tablespoon of sugar
  • 1 tablespoon of grated ginger
  • 3 cloves garlic, chopped
  • 1 tablespoon of fish sauce (optional)
  • 2 tablespoons Korean red chili powder
  • 4 green onions, chopped
  • 1 carrot, julienned
  • 1 daikon radish, julienned

Instructions:

  1. Cut the cabbage into quarter and remove the core. Chop into bite-sized pieces.
  2. In a large bowl, sprinkle the cabbage with salt and toss to combine. Let it sit for 1-2 hours, then rinse and drain well.
  3. In a small bowl, mix the sugar, ginger, garlic, fish sauce, and chili powder to make a paste.
  4. Combine the cabbage, green onions, carrot, and daikon radish in a large bowl. Add the paste and mix thoroughly.
  5. Pack the mixture tightly into a clean glass jar, pressing down to remove air bubbles and ensure the vegetables are submerged in the brine.
  6. Cover the jar and let it ferment at room temperature for 1-5 days, tasting periodically.
  7. Once fermented, refrigerate and enjoy as a side dish or ingredient in various dishes.

Nutritional Value for Kimchi

Per 1 cup (150g):

  • Calories: 23
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 4g
  • Fiber: 2g
  • Vitamin A: 722IU (14% DV)
  • Vitamin C: 34mg (38% DV)
  • Vitamin K: 43µg (36% DV)
  • Folate: 47µg (12% DV)
  • Iron: 2.5mg (14% DV)

Traditional Buttermilk

Traditional buttermilk is the liquid left after churning butter from milk. It has been consumed for thousands of years and is especially popular in India, where it is known as “chaas” or “mattha.” It has also been a staple in various cultures across the Middle East, Europe, and Africa.

Recipe for Indian Traditional Buttermilk

Ingredients:

  • 1 cup of whole milk
  • 1 tablespoon cultured buttermilk

Instructions:

  1. Pour the whole milk into a clean glass jar.
  2. Add the cultured buttermilk and stir well.
  3. Cover the jar with a cloth and secure it with a rubber band.
  4. Let it sit at room temperature for 12-24 hours until it thickens and develops a tangy flavor.
  5. Refrigerate before using.

Nutritional Value for Buttermilk

Per 1 cup (240ml):

  • Calories: 98
  • Protein: 8g
  • Fat: 2.2g
  • Carbohydrates: 12g
  • Fiber: 0g
  • Calcium: 284mg (28% DV)
  • Vitamin B12: 1.2µg (20% DV)
  • Riboflavin: 0.3mg (18% DV)
  • Phosphorus: 233mg (23% DV)

Kombucha

Kombucha is a fermented tea (black or green) beverage which originated in China around 220 B.C. during the Tsin Dynasty. It was known as the “Tea of Immortality” and has a long history of use in traditional Chinese medicine for its supposed health benefits.

Recipe for Homemade Kombucha

Ingredients:

  • 1 gallon of water
  • 1 cup of sugar
  • 8 bags of black or green tea
  • 1 cup of starter kombucha (unflavored, from a previous batch or store-bought)
  • 1 SCOBY (Symbiotic Culture of Bacteria and Yeast)

Instructions:

  1. Bring the water to a boil, then remove from heat.
  2. Dissolve the sugar in the hot water.
  3. Add the tea bags, allow to steep until the water cools to room temperature and remove the tea bags.
  4. Pour the sweetened tea into a clean glass jar.
  5. Add the starter kombucha and gently place the SCOBY into the jar.
  6. Cover the jar with a cloth and secure it with a rubber band.
  7. Let it ferment in a dark, warm place (around 21-24°C) for 7-10 days.
  8. Taste the kombucha to know if it’s too sweet and let it ferment for more days. Once it reaches your desired flavor, remove the SCOBY and preserve in an aliquot of the kombucha. Store the kombucha in the refrigerator.

Nutritional Value for Kombucha

Per 1 cup (240ml):

  • Calories: 30
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 0g
  • Sodium: 10mg (0% DV)
  • Vitamin B12: Trace amounts

Miso

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a fungus called Aspergillus oryzae. It has been a staple in Japanese cuisine for over a thousand years, used in soups, marinades, and sauces. Miso has roots in ancient Chinese soybean paste, which was introduced to Japan.

Recipe for Miso Soup

Ingredients:

  • 4 cups of dashi (Japanese soup stock)
  • 3 tablespoons of miso paste
  • 1/2 cup of tofu, cubed
  • 1/4 cup of green onions, chopped
  • 1 sheet of nori (seaweed), cut into small pieces

Instructions:

  1. Heat the dashi in a pot over medium heat until it starts to simmer.
  2. Lower the heat and add the tofu. Simmer for about 2-3 minutes.
  3. Place the miso paste in a small bowl and add a bit of the hot dashi to dissolve it. Stir until smooth.
  4. Add the miso mixture back into the pot and stir gently.
  5. Remove from heat before the soup reaches a boil to preserve the probiotics.
  6. Add the chopped green onions and nori and serve hot.

Nutritional Value for Miso Soup

Per 1 tablespoon (17g):

  • Calories: 33
  • Protein: 2g
  • Fat: 1g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Sodium: 634mg (27% DV)
  • Manganese: 0.2mg (10% DV)
  • Vitamin K: 5µg (4% DV)
  • Copper: 0.1mg (3% DV)

Natto

Natto is a traditional Japanese food made from fermented soybeans. It has been consumed in Japan for over a thousand years and is known for its strong flavor, sticky texture, and health benefits. It is particularly popular as a breakfast food in Japan.

Recipe for Natto

Ingredients:

  • 1 cup of soybeans
  • 1 teaspoon of natto starter culture

Instructions:

  1. Wash and soak the soybeans in water for 12-18 hours.
  2. Drain and cook the soybeans in boiling water for about 3-4 hours until tender.
  3. Drain the cooked soybeans and let them cool to about 43°C.
  4. Add the natto starter culture and mix well.
  5. Place the mixture in a clean, shallow dish.
  6. Cover with a cloth and let it ferment in a warm place (about 38°C) for 24 hours.
  7. Once fermented, refrigerate and consume within a week.

Nutritional Value for Natto

Per 1 cup (175g):

  • Calories: 371
  • Protein: 31g
  • Fat: 19g
  • Carbohydrates: 22g
  • Fiber: 9g
  • Vitamin K: 43µg (36% DV)
  • Vitamin C: 13mg (22% DV)
  • Iron: 15mg (84% DV)
  • Calcium: 380mg (38% DV)

Summary

One thing that is common to all fermented products is that they contain live organisms, also known as probiotics, which are needed in your guts for your optimal health. Notwithstanding the health benefits of these amazing, fermented foods, if you are new to eating them, introduce them gradually into your daily meal to avoid overwhelming your guts with the probiotics which might lead to stomach upset. Foods rich in probiotics are generally considered safe and healthy, but moderation is always the key when trying new things. Prepare and enjoy any of the probiotic-rich foods for your improved gut and general health.

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