A 2021 paper by Wastyk and Fragiadakis et al. out of Stanford University showed that consumption of fermented foods increased gut microbial diversity (important!) and decreased markers of inflammation. It is was the first human intervention study of its kind to look at the effects of fermented food and the impact on the immune system.
The study defined one serving of fermented food as:
- 6 oz of kombucha, yogurt, kefir, buttermilk, kvass
- 1/4 cup of kimchi, sauerkraut, other fermented veggie
- 2oz. vegetable brine drinks
Wastyk, Hannah C., et al. "Gut-microbiota-targeted diets modulate human immune status." Cell (2021).
Want to add fermented foods to your diet?
Here is a running list of fermented foods to explore:
| A-Fil |
| Acidophiline |
| Acidophilus Milk |
| Airag |
| Aludttej |
| Amabere Amaruranu |
| Amasi (Maas In Afrikaans) |
| Atchara |
| Atole Agrio |
| Ayran |
| Bagoóng |
| Bakasag |
| Blaand |
| Boruga |
| Boza |
| Brie |
| Bushera |
| Buttermilk |
| Byaslag |
| Calpis |
| Camembert |
| Cervelat |
| Chaas |
| Chal/Shubat |
| Chalap |
| Cheese |
| Cheonggukjang |
| Chhurpi |
| Chichi |
| Chin Som Mok |
| Chorizo |
| Churkam |
| Clabber |
| Coalhada |
| Cocoa |
| Cream cheese |
| Crema/Cream Espesa |
| Crème Fraîche |
| Curtido |
| Dadiah |
| Dadih |
| Dahi |
| Dark chocolate |
| Dawadawa/Iru |
| Dhokla |
| Dickmilch |
| Dodery |
| Doenjang |
| Doenjang |
| Doogh |
| Doubanjiang |
| Douchi |
| Elubo |
| Ergo |
| Fenalår |
| Fessiekh |
| Filmjölk |
| Fish sauce |
| Furundu/Ogiri |
| Garri/Gari |
| Garum |
| Ghara |
| Gochujang |
| Gräddfil |
| Grietinė |
| Gundruk |
| Hakarl |
| Hangikjõt |
| Hanjang |
| Hapukoor |
| Idli |
| Injera |
| Jocoque |
| Jun |
| Kærnemælk |
| Kaidu Digla |
| Karnemelk |
| Kashk |
| Kawal |
| Kaymak |
| Kefir |
| Want to add to this list? Email info@rottenmenu.com to share! |
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| Poi Prahok Prostokvasha Pu'er Pumpernickel Puto Qatiq Qatyq Quark Qurt Rakfisk Rayeb Rob |
| Rømme |
| Roquefort |
| Roub |
| Rūgpienis |
| Rūgušpiens |
| Ryazhenka |
| Salami |
| Samli |
| Sana |
| Sauerkraut |
| Sauermilch |
| Sel roti |
| Shanklish/Surke |
| Shrikhand |
| Sinki |
| Skābais Krējums |
| Skyr |
| Smântână |
| Smetana |
| Smotana |
| Sour Cassava Starch |
| Sour Fish |
| Sourdough |
| Soured Milk |
| Soy Sauce |
| Spicy beans |
| Stinky tofu |
| Surmelk |
| Súrmjólk |
| Suzma |
| Sýrður Rjómi |
| Tarag |
| Taruba |
| Tättemjölk |
| Tejföl |
| Tejföl |
| Tempeh |
| Tempeh bongkrek |
| Ting |
| Tjukkmjølk |
| Togwa |
| Turşu |
| Tvorog |
| Twaróg |
| Tykmælk |
| Urubu |
| Vanilla |
| Varenets |
| Viili |
| Xinogalo Or Xinogala (Ξινόγαλα), Ariani (Αριάνι), Kefiri (Κεφίρι) |
| Yakult |
| Ymer |