28 Popular Foods That Undergo Fermentation

While we all know that fermented foods have taken over the media, fermented foods are more ingrained in our diets than we might think. Before refrigeration and modern preservation methods, fermentation was a way for perishable food items, like vegetables, meat, dairy, and grains, to be preserved. By fermenting foods, vegetables, in the form of dishes like kimchi and sauerkraut, were available all year round.

So what is fermentation? Fermentation, simply put, is a process during which molecules are broken down by bacteria. The bacteria mimic our own digestive systems, making the nutrients in fermented foods more readily available. This process also often results in carbon dioxide, which explains why things like beer and kombucha are fizzy once fermented.

In addition to this, fermentation adds many beneficial bacteria to food, making it not only delicious but incredibly good for you. Therefore, if you are looking to incorporate more fermented foods into your diet, or you are just curious about how you are stimulating your gut bacteria without even knowing, take a peek below and see what foods actually involve fermentation.

These round, steamed rice breads pair perfectly with soups and curries and are also often eaten with just chutney or sambar. They are made from a fermented batter of blended rice and urad dal (black lentils).

The key to making light and fluffy idli is in the fermentation phase, which requires a very warm environment and plenty of bacteria. Where do the bacteria come from? You guessed it — the air. The idli batter can double in size overnight by simply reacting with the bacteria in the air which help break down the carbohydrates in the batter and convert them to carbon dioxide.

Perhaps you got on the sourdough bread train in the past couple of years, or maybe you have always been a diehard fan. Regardless, there is something undeniably alluring about the large holes and chewy texture of a well-made loaf of sourdough.

Sourdough, usually made from white wheat flour, but also sometimes made with parts rye or whole wheat for flavor, is perfect for sandwiches, breakfast, or a simple snack. The other beauty of sourdough is that it just keeps giving. Once you have a healthy starter it can make exponential amounts of bread which will keep you carb satisfied.

Chocolate does not have the sour taste that is often associated with fermented foods, but this sweet treat that many of us adore, is in fact an anciently fermented food. To make chocolate the first step is to pick cacao fruit, which only tastes vaguely like chocolate, and leans more towards the bitter, sour side.

The beans are picked and then left to dry and ferment, which rids the fruit of its naturally bitter flavor and allows for the deeper chocolatey-ness to shine through — and adding sugar helps the flavor too, of course.

This versatile, salty, and umami sauce is the absolute perfect addition to your soups, stews, marinades, and salad dressings. It brings a wonderful depth of flavor that is not exactly fishy, but more savory and salty.

Made from fermented fish —usually anchovies, but also sometimes squid, sardines, or other types of seafood — fish sauce is a staple condiment in many countries. In fact, it is so beloved that there are many different varieties of fish sauce available, including some that are strained, others that are thicker, and some made only in certain parts of the world.

Miso is made from fermented soybeans and rice which have been mixed with salt and koji. Much like soy sauce, miso is then left to ferment for a period of time before it is ready to be consumed in delicious dishes like miso soup.

Unlike soy sauce, which is also made with soybeans and koji, miso is not strained at the end of the fermentation process, meaning that it remains a paste while soy sauce is, of course, a sauce. Miso paste is delicious in many dishes because it contributes a nutty, sometimes, sweet, and always salty, savoriness.

Another Korean fermented creation, kimchi is the perfect pickle and side dish to pair with any stew or bowl of rice. This fermented cabbage banchan can be made from napa cabbage, as is most common, or from other vegetables such as green onions, mustard greens, or radishes.

Originally made as a way to preserve perishable vegetables, kimchi today is an iconic Korean staple that has a delectable depth of flavor. The spicy and savory taste comes from the chilies it is marinated in, and also from the fermentation process which adds deep layers of umami to the final dish.

Saucisson, like many other types of dried meats such as chorizo and salami, is a fermented sausage. These sausages, which hold their own on any charcuterie board, were originally made as a way to preserve the meat before refrigeration.

Today, saucisson is not only shelf-stable, but it is also very culturally important in French cuisine. On top of that, thanks to the bacteria that is inoculated into the meat to help it ferment, saucisson has a deeply savory and delicious flavor.

The process of making shrimp paste is actually quite similar to that of making fish sauce, with the main difference being that shrimp is used in lieu of fish. Furthermore, shrimp paste is not strained and therefore remains as an actual paste, which is thick, pungent, and salty.

Shrimp alone are famous for their umami flavor, so combining this with the umami that is derived from fermentation, you can only imagine how savory and deep the flavor of shrimp paste is.

Along with its creamy texture and variety of flavors, yogurt is famous for its probiotics. These, of course, come from fermentation. Yogurt, like cheese, is inoculated with desirable bacteria and then left to ferment at a set temperature to let the bacteria grow and transform into the product we eat.

Yogurt is also a very nutritious food choice because, according to Medical News Today, it is high in calcium, can boost your immune system, and aids digestion.

Aryan, which is a staple in any Turkish breakfast and is commonly consumed all across the levant, is a dairy drink that is thick, sour, and refreshing. Usually made from yogurt, milk, and starter culture, this drink can be consumed with any meal. It also is the perfect beverage to pair with something spicy because the creaminess will calm down the burning on your tongue.

Next time you are at a Turkish restaurant, make sure to try this beloved drink. It is perfect for those who love lassi and enjoy a tangy, creamy treat.

Kombucha took over the U.S. beverage scene in the past few years, and now this beloved drink can be found in most grocery stores and is even sold on tap at cafes, restaurants, and bars. Available in an endless array of flavors from ginger to rainbow, kombucha has several health benefits and is both refreshing and great for your gut.

Thanks to the SCOBY bacteria that breaks down sugars into carbon dioxide, kombucha gets its signature bubbles and slightly funky flavor from the fermentation process it undergoes.

Another everyday drink that many of us may take for granted, coffee would not be what it is without the fermentation process it goes through. Regardless of how your coffee is processed, it must undergo fermentation in order to rid the beans of their green, grassy flavor and help develop the dark, complex flavor of coffee that we all love.

Once picked, coffee beans are then dried and fermented before being roasted and ground to make your favorite morning drink.

Similar to wine, but made with barley rather than grapes, beer is another beloved beverage that comes in countless varieties that all share one characteristic, they are alcoholic thanks to fermentation.

The fermentation process of beer is fairly complex, but not too complex. Many people brew their own beer at home and are able to marvel at the magic of fermentation as it happens before their eyes. If you ever want to take up a hobby that will yield very entertaining results, give beer brewing a try and enjoy how the bubbles and flavors appear as your batch goes through fermentation.

Soju traditionally is made only from rice, but it is also commonly made from wheat, tapioca, or sweet potatoes. However it is made, soju should not be confused with sake and other rice alcohols like sochu. Sake and sochu are made with koji, while soju is made with rice and other bacteria. Furthermore, soju is distilled which results in a thin, clear alcohol.

Soju, with its sharp, slightly sweet flavor, is delicious as it is or can be added to cocktails for an even more interesting drink.