Fermented foods and drinks are not only rich in unique flavors, but also packed with health benefits. From improving digestion to improving immunity, these probiotic-rich foods can play an important role in enhancing your well-being. Whether you’re trying to support gut health or want to discover new flavors, incorporating fermentation options into your diet can offer amazing benefits. Explore some of the most unusual fermented foods and drinks that offer powerful health boost properties.
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Nuts (Japan)
Nuts are traditional Japanese dishes made from fermented soybeans. What makes it unusual is its strong smell, sticky texture and thread-like appearance. Despite its polarized taste, Natto is packed with nutrients like vitamin K2 that support bone and cardiovascular health.
One of the most notable compounds in NATTO is Nattokinase, an enzyme that has been shown to reduce blood clots and support heart health. Natto also contains probiotics that help improve digestion and restore gut flora, making it beneficial for immune function and nutrient absorption.
Chicha (Andes region)
Chicha is a traditional fermented drink made from corn, often associated with Peru and Bolivia. In some indigenous formulations, corn is chewed and then fermented using natural enzymes in saliva. This may seem strange, but the result is a mild alcoholic drink rich in natural probiotics.
Chicha offers a combination of beneficial microorganisms and pre-digested starch, supporting intestinal health and promoting trophic bioavailability. It also contains vitamin B and antioxidants derived from corn, providing metabolism and immune support.
Tempe (Indonesia)
Tempe is a traditional Indonesian fermented food made from soybeans. Unlike tofu, Tempeh is a solid block with a solid texture that is the result of the fermentation process. The soybeans are fermented in the Rhizopus mold and bind to the thick cake.
Tempe is a rich source of plant-based proteins and is a great meat substitute for vegetarians and vegans. The fermentation process also facilitates digestion and improves trophic bioavailability. Additionally, Tempeh contains beneficial probiotics that can improve gut health and support digestion. Its high fiber content can also help regulate blood glucose levels and can contribute to heart health by reducing cholesterol.
Pulk (Mexico)
Puluk is a traditional Mexican drink made from the fermented sap of agave plants. Unlike tequila and mezcal, pulk is thick and has a slightly sour taste when it has a low alcohol content. It has been consumed since the pre-Hispanic era.
Pulku contains prebiotics such as inulin and beneficial lactic acids. These can support healthy digestive tract and improve nutrient absorption. It also contains small amounts of amino acids and vitamins, making it a functional drink with a historic root for wellness.
Hakaru (Iceland)
Hakar is a meat dish of fermented Icelandic sharks. It is buried underground and left to ferment for several months. Although it has a strong ammonia-rich aroma and has acquired flavor, Hakar is an Icelandic tradition and is extremely valuable.
The fermentation process neutralizes the toxins found in Greenland shark meat and makes it safe to consume. It provides a source of lean proteins, omega-3 fatty acids, and compounds that support brain health and anti-inflammatory responses.
Then (Hawaii)
POI is a staple of Hawaiian cuisine made from fermented taro roots. It has a smooth, sticky consistency and a slightly sour flavor that develops during fermentation. POIs are naturally hypoallergenic and easy to digest.
This fermentation dish contains lactic acid bacteria that support the gut microbiota. Rich in potassium, magnesium and complex carbohydrates, it provides sustained energy and promotes heart and muscle function. Its soothing texture is ideal for people with sensitive stomachs.
Prala (Thailand)
Prara is a paste of fermented fish used in Thai cuisine. It is made by fermenting freshwater fish with rice blanc and salt, and has a strong and stimulating aroma, but is loved for its bold Umami flavor.
Fermentation breaks down proteins into amino acids and strengthens nutritional profiles. PLA RA introduces beneficial enzymes and probiotics to aid digestion, while simultaneously providing minerals such as calcium and phosphorus from fish bones.
Tibikos (water kefir grain)
Chibikos are small, translucent crystals used to ferment sugar liquid into a probiotic drink known as water kefir. Unlike dairy kefir, these grains are ideal for vegan or lactose intolerant individuals.
Water Kefir is rich in probiotic strains like Lactobacillus and Bifidobacterium, which can support digestive health, boost immunity and reduce inflammation. It is also a refreshing alternative to sweet soda while supplying intestinal gentle microorganisms.
Ajio (Japan)
Ajio is a Japanese fermented paste commonly made from soybeans, rice or barley. Fermented with a type of fungus called Aspergillus oryzae, it breaks down grains into a flavorful feng shui-rich paste. Ajio is an important ingredient in many Japanese cuisine, including Ajio soup.
The fermentation process improves nutrient bioavailability and facilitates digestion and absorption of proteins, vitamins and minerals. Taste o is also known for its probiotic content, and can support gut health by maintaining a healthy balance of bacteria in the digestive system. Additionally, it contains antioxidants that help protect against oxidative stress and inflammation, supporting your overall immune function.
Mustache (Central Asia)
Kumis is a fermented dairy drink made from milk from cows consumed in parts of Mongolia and Kazakhstan. It is slightly alcoholic and contains natural foaming properties from fermentation.
Kumis offers beneficial probiotics and enzymes that improve lactose digestion. It is also rich in protein, vitamin C, and other micronutrients that are often lacking from standard dairy products, making it a nutritious drink for nomadic cultures.
Kimchi (Korea)
Kimchi is a famous Korean dish made from fermented vegetables, usually Napa cabbage and radish, mixed with seasonings such as chile, garlic, ginger and fish sauce. It is one of the most popular fermented foods in Korea and often served as a side dish in almost every meal.
Kimchi is packed with probiotics, which can be beneficial for gut health and promote digestion. The fermentation process also preserves the vitamins and minerals of vegetables, making them more easily absorbed by the body. Additionally, kimchi contains antioxidants and anti-inflammatory compounds that help reduce the risk of chronic diseases such as heart disease and cancer. The rich content of fiber and low calorie counts is also beneficial for weight management.
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Boza (Valkan and Türkiye)
Boza is a traditional fermented drink made from millet, corn or wheat. It has a thick, slightly rough texture and a sweet taste with a low alcohol content.
Boza is rich in vitamin B, iron and naturally occurring probiotics. Supports gut health, energy metabolism and immune function. It is also suitable for children and the elderly due to its mild fermentation.
Fermented Cassava (West Africa)
Fermented cassava is a staple of West African cuisine and is used to prepare dishes such as galli, huhu, and agberimah. The fermentation process removes natural toxins present in raw cassava.
It provides safe and starchy energy along with probiotic bacteria. Fermentation improves digestibility while improving the availability of micronutrients such as magnesium and zinc, making it an important food source in areas with limited food diversity.
This article was originally published Avocado.
