Fermented foods and drinks are not only rich in unique flavors but also packed with health benefits. From improving digestion to boosting immunity, these probiotic-rich foods can play a key role in enhancing your well-being. Whether you’re looking to support gut health or discover new flavors, incorporating fermented options into your diet can offer surprising benefits. Explore some of the most unusual fermented foods and drinks that provide powerful health-boosting properties.
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Natto (Japan)
Natto is a traditional Japanese food made from fermented soybeans. What makes it unusual is its strong smell, sticky texture, and stringy appearance. Despite its polarizing taste, natto is packed with nutrients like vitamin K2, which supports bone and cardiovascular health.
One of the most remarkable compounds in natto is nattokinase, an enzyme shown to help reduce blood clots and support heart health. Natto also contains probiotics that improve digestion and help restore gut flora, making it beneficial for immune function and nutrient absorption.
Chicha (Andean Region)
Chicha is a traditional fermented drink made from corn, often associated with Peru and Bolivia. In some indigenous preparations, the corn is chewed and then fermented using natural enzymes from saliva. This might seem strange, but the result is a mildly alcoholic beverage rich in natural probiotics.
Chicha provides a combination of beneficial microbes and pre-digested starches, supporting gut health and promoting nutrient bioavailability. It also contains B vitamins and antioxidants derived from the corn, offering metabolic and immune support.
Tempeh (Indonesia)
Tempeh is a traditional Indonesian fermented food made from soybeans. Unlike tofu, tempeh is a solid block with a firm texture, which is the result of the fermentation process. The soybeans are fermented with Rhizopus mold, which binds them into a dense cake.
Tempeh is a rich source of plant-based protein, making it a great meat substitute for vegetarians and vegans. The fermentation process also makes it easier to digest and increases its nutrient bioavailability. Additionally, tempeh contains beneficial probiotics that can improve gut health and support digestion. Its high fiber content also helps regulate blood sugar levels and may contribute to heart health by reducing cholesterol.
Pulque (Mexico)
Pulque is a traditional Mexican drink made from the fermented sap of the agave plant. Unlike tequila or mezcal, pulque is thick and slightly sour with a low alcohol content. It has been consumed since pre-Hispanic times.
Pulque contains prebiotics like inulin and beneficial lactic acid bacteria. These support a healthy digestive tract and may improve nutrient absorption. It also contains small amounts of amino acids and vitamins, making it a functional drink with historical roots in wellness.
Hakarl (Iceland)
Hákarl is a fermented shark meat dish from Iceland. It is buried underground and left to ferment for several months. Though it has a strong ammonia-rich aroma and is an acquired taste, hakarl is highly valued in Icelandic tradition.
The fermentation process neutralizes toxins naturally present in Greenland shark meat, making it safe to consume. It provides a source of lean protein, omega-3 fatty acids, and compounds that support brain health and anti-inflammatory responses.
Poi (Hawaii)
Poi is a staple food in Hawaiian cuisine made from fermented taro root. It has a smooth, paste-like consistency and a slightly sour flavor that develops as it ferments. Poi is naturally hypoallergenic and easy to digest.
This fermented dish contains lactic acid bacteria that support gut microbiota. It is rich in potassium, magnesium, and complex carbohydrates, offering sustained energy and promoting heart and muscle function. Its soothing texture makes it ideal for people with sensitive stomachs.
Pla ra (Thailand)
Pla ra is a fermented fish paste used in Thai cuisine. Made by fermenting freshwater fish with rice bran and salt, it has a strong, pungent aroma but is loved for its bold umami flavor.
Fermentation breaks down proteins into amino acids and enhances the nutritional profile. Pla ra introduces beneficial enzymes and probiotics that aid digestion, while also offering minerals such as calcium and phosphorus from the fish bones.
Tibicos (Water Kefir Grains)
Tibicos are small, translucent crystals used to ferment sugary liquids into a probiotic drink known as water kefir. These grains are different from dairy kefir and are perfect for vegan or lactose-intolerant individuals.
Water kefir is rich in probiotic strains like Lactobacillus and Bifidobacterium, which support digestive health, boost immunity, and may reduce inflammation. It is also a refreshing alternative to sugary sodas while delivering gut-friendly microbes.
Miso (Japan)
Miso is a Japanese fermented paste typically made from soybeans, rice, or barley. It is fermented with a type of fungus called Aspergillus oryzae, which helps break down the grains into a savory, umami-rich paste. Miso is a key ingredient in many Japanese dishes, including miso soup.
The fermentation process increases the bioavailability of nutrients, allowing for easier digestion and absorption of protein, vitamins, and minerals. Miso is also known for its probiotic content, which can support gut health by maintaining a healthy balance of good bacteria in the digestive system. Additionally, it contains antioxidants that may help protect against oxidative stress and inflammation, supporting overall immune function.
Kumis (Central Asia)
Kumis is a fermented dairy drink made from mare’s milk, consumed in parts of Mongolia and Kazakhstan. It is slightly alcoholic and contains natural effervescence from fermentation.
Kumis provides beneficial probiotics and enzymes that improve lactose digestion. It is also rich in protein, vitamin C, and other micronutrients often missing from standard dairy products, making it a nourishing beverage in nomadic cultures.
Kimchi (Korea)
Kimchi is a well-known Korean dish made from fermented vegetables, typically napa cabbage and radishes, mixed with seasonings like chili, garlic, ginger, and fish sauce. It is one of the most popular fermented foods in Korea, often served as a side dish with nearly every meal.
Kimchi is packed with probiotics, which are beneficial for gut health and can enhance digestion. The fermentation process also preserves the vitamins and minerals in the vegetables, making them more easily absorbed by the body. Additionally, kimchi contains antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic diseases, such as heart disease and cancer. Its rich content of fiber and low calorie count also makes it beneficial for weight management.
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Boza (Balkans and Turkey)
Boza is a traditional fermented drink made from millet, corn, or wheat. It has a thick, slightly gritty texture and a sweet-sour taste, with low alcohol content.
Boza is rich in B vitamins, iron, and naturally occurring probiotics. It supports gut health, energy metabolism, and immune function. Because of its mild fermentation, it is also suitable for children and elderly people.
Fermented Cassava (West Africa)
Fermented cassava is a staple in West African cuisine and is used to make dishes like gari, fufu, or agbelima. The fermentation process removes natural toxins present in raw cassava.
It provides safe, starchy energy along with probiotic bacteria. Fermentation also increases the availability of micronutrients like magnesium and zinc while improving digestibility, making it a vital food source in areas with limited food diversity.
This article originally appeared on Avocadu.
