Fermented foods
Everything that is alive: raw sauerkraut, kimchi, miso, tempeh, yogurt (dairy or soy), kefir…
- Why?
- Each serving seeds the gut with live micro-organisms and their metabolites — a direct boost to diversity.
- Tip
- Unpasteurized, otherwise the cultures are dead. Better a little every day than a lot once a week.
- Counting
- It must still be alive: unpasteurized, uncooked. A sourdough bread, a vinegar without the mother, a supermarket kombucha or a filtered beer do not tick — fermentation took place, but nothing of it is left on arrival.
- The app's landmark
- A serving of about 30 g, every 2 days.
What checks it (48)
- Amazake
- Buttermilk
- Cheese aged < 3 months
- Crème fraîche
- Fermented alliums
- Fermented black soybeans
- Fermented grains
- Fermented legumes
- Fermented mushrooms
- Fermented nuts
- Fermented red rice
- Fermented soybeans / edamame
- Fermented tofu
- Filmjölk
- Frênette (ash leaf drink)
- Fromage blanc / fresh curd cheese
- Gochujang / doenjang
- Iru
- Kanji
- Kefir
- Koji
- Kumis
- Lacto-fermented fruits
- Lacto-fermented gherkins
- Lacto-fermented olives
- Lacto-fermented tubers
- Laphet
- Lassi
- Miso
- Natto
- Oncom
- Other fermented vegetables
- Palm wine
- Pu-erh tea
- Skyr
- Soy sauce / tamari
- Soy yogurt
- Tej
- Tempeh
- Tepache
- Umeboshi
- Unfiltered beer on lees
- Unfiltered cider
- Unpasteurized kombucha
- Vinegar with the mother
- Water kefir
- Whey
- Yogurt