Not only do fermented foods, such as kimchi, kefir, coconut yogurt, kombucha, and pickles, taste delicious, they are incredibly nutritious and healthy. In fact, there’s a long list of fermented food benefits. Fermented foods are live foods, which means they are enzyme-rich and, therefore, have many benefits. For example, fermented foods can reduce bloat, aid digestion, increase the absorption of nutrients, and so much more. Read on to learn more about the benefits of consuming fermented foods.

Top 10 Fermented Food Benefits

1. Improved Digestion

The process of fermentation pre-digests food for you. This means your digestive system has less work to do. As a result, foods like yogurt and kefir are tolerable by some people who are sensitive to dairy (examples: cheese and milk).

2. Boost The Immune System

Keeping a strong and healthy immune system is vital for living a life you love. Fortunately, fermented foods support the “good” bacteria in the body because they are bacteria-based. As HarvestHealthFoods reports, “the good bugs strengthen the immune system and help us ward off disease and illness.”

3. Improved Nutrient Absorption

There’s nothing like a free-range hot dog with mustard and sauerkraut on a hot, summer day. Don’t forget the pickle! These two fermented foods (sauerkraut and pickle) are made with lactic acid bacteria. Enzyme-rich foods help the body absorb nutrients more easily while improving gut health.

4. Increased Vitamin Content

Fermented dairy products, specifically, release more of the vitamins in foods that our bodies need to stay healthy. Folic acid, B vitamins, riboflavin, and biotin are but a few nutrients that are increased in fermented foods.

fermented food benefits
Coconut-Almond Yogurt / Photo image: Downshiftology

5. Longer Shelf Life

Unlike milk, which has a one or two-week life span in the fridge, canned pickles, sauerkraut, beets, and more can last months when stored in a cool environment.

6. Save Money

You can easily pickle foods at home, which makes fermented foods a cost-effective addition to any diet. Not only can fermented foods lower food costs, but they can also stretch your budget while keeping nutritious vegetables on your family’s plates.  

7. Great Taste

Fermented foods are an acquired taste. However, once you learn to appreciate the pungent ‘zing’ of salsa and kimchi, you’ll never go back to eating boring, bland food. Who know there were so many fermented food benefits!?

8. Relieves Constipation

Because fermented foods are bacteria-based (the “good” kind), they can help spawn peristalsis (fecal elimination) which wards off constipation.  

fermented food benefits
Credit: Pixabay

9. Improve Neonatal Health

Mothers who eat fermented foods maintain a healthier balance of “good” bacteria in their bodies. This is beneficial for the fetus and, in fact, can help prevent neonatal infections.

10. Weight Loss  

Many fermented foods are rich in choline, which can help lower blood pressure and even help metabolize fats more quickly.

So, what did we learn about fermented food benefits? 

The benefits of eating live, fermented foods include neonatal health, weight loss, constipation relief, longer shelf life of foods like cabbage, and a boost to the immune system. Now you know, why not share the good news with others? 


“Fermented Foods Bubble with Healthful Benefits” by Casey Seidenberg,, 11/19/12
“Fermenting Foods for Flavor, Fun, and Nutrition” by Paulette Millis,, 3/15/11