Kefir is a fermented milk drink from the Caucasus region, enjoyed for thousands of years. It can be consumed on its own or used in recipes as a substitute for buttermilk, milk, or water
Kimchi is a fermented vegetable mixture originating from Korea nearly 1,000 years ago. It typically includes cabbage, radishes, leeks, cucumbers, or sweet potatoes, and can vary in flavor
Kombucha, a fermented sweet tea, originated in Northeast China over 2,000 years ago. Made by fermenting sweet tea with a SCOBY (symbiotic culture of bacteria and yeast)
Sauerkraut, or fermented cabbage, is believed to have originated in China around 2,000 years ago, despite its German name meaning "sour cabbage.
ogurt, a staple in many cuisines, dates back 8,000 years to the Middle East. It is made by adding bacteria to milk. Yogurt's slightly sour taste makes it versatile for use in marinades, sauces, smoothies
Miso, originating in China and popularized in Japan by the 7th century, is made from soybeans, fermented rice, and salt. It ferments for several months, resulting in a rich, savory flavor ideal for soups
Cheese, first created around 4,000 years ago, often undergoes fermentation. Aged cheddar, parmesan, Swiss cheeses, and some cottage cheese contain probiotics. Fermented cheese may promote gut health and healthy cholesterol levels
Sourdough bread, dating back to ancient Egypt, is made by fermenting a mixture of flour, water, and salt. While baking kills the probiotics in the starter, the bread retains prebiotics.
Used for food preservation for almost 7,000 years, apple cider vinegar is made by fermenting apple juice with yeast. It can be used in salad dressings, baking, pickling, and soups.