Fermented Foods and Recipes

Plant-Based Fermented Foods and Recipes

Research shows that eating fermented foods increases the gut’s healthy microbiome, which in turn improves the body’s immune system. Here are links to information about plant-based fermented fooeds, including some recipes:

• Kimchi – a traditionally Korean fermented vegetable dish

• Wikipedia: Kimchi
• PubMed.gov – National Library of Medicine: Health benefits of kimchi (Korean fermented vegetables) as a probiotic food
• OrganicFacts.net: 10 Surprising Benefits Of Kimchi
• WebMD: Health Benefits of Kimchi
• HealthLine: 9 Surprising Benefits of Kimchi(includes calorie and nutrition information)
• BonAppetit: My Fridge Isn’t Complete Without a Massive Jar of Kimchi (includes history of kimchi and
• Feasting at Home: How to Make Kimchi! A Quick Easy Authentic Kimchi Recipe (includes links to lots of recipes using kimchi)

• Sauerkraut – a traditional German dish made from fermented cabbage

• Wikipedia: Sauerkraut
• WebMD: Why Is Sauerkraut Good for Me?
• WebMD: Health Benefits of Sauerkraut
• HealthLine: 8 Surprising Benefits of Sauerkraut (Plus How to Make It)
• Nutrition Dynamix: Health Benefits of Fermented Foods (includes recipe for making it yourself)

• Kombucha – a tangy, bubbly drink made from fermenting green tea or black tea

• Wikipedia: Kombucha
• WebMD: Kombucha
• Mayo Clinic: What is kombucha tea? Does it have any health benefits?
• HealthLine: 8 Evidence-Based Health Benefits of Kombucha Tea
• New York Times: Are There Benefits to Drinking Kombucha?
• Medical News Today: What are the health benefits of kombucha?

• Tempeh – a fermented soy product that’s a popular vegetarian meat replacement

• Wikipedia: Tempeh
• HealthLine: What’s the Difference Between Tempeh and Tofu?
• HealthLine: Why Tempeh Is Incredibly Healthy and Nutritious
• WebMD: The Health Benefits of Tempeh

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General Resource Links

Futurity: Fermented Food Diet Boosts Microbiome and Cuts Inflammation

Stanford University: A fermented-food diet increases microbiome diversity and lowers inflammation, Stanford study finds

Cell.com: Gut-microbiota-targeted diets modulate human immune status

Nutrition Dynamix: Health Benefits of Fermented Foods

Studies Show That Fermented Foods Build Healthy Gut Microbiome