17 Fermented Foods You Haven't Tried Yet (But Your Gut Will Love)

Fermented foods have come a long way from sauerkraut and yogurt. Around the world, cultures have been harnessing the power of fermentation for centuries—not just to preserve food, but to elevate it. Today, science is catching up to what tradition has long known: fermented foods are magic for your gut. They’re packed with probiotics, enzymes, and complex flavors that support digestion, balance the microbiome, and make your taste buds pay attention. But beyond the usual suspects lies a whole world of lesser-known fermented gems just waiting to be discovered. That’s why we’ve expanded our list to 17 fermented foods you probably haven’t tried yet—but your gut will thank you for. From fizzy teas to tangy pastes and bubbling grains, these unique finds deliver health benefits in every bite (or sip). Ready to shake up your pantry—and your probiotic game? Let’s dive in.

1. Sauerkraut: A Tangy Tradition

Sauerkraut, a staple in German cuisine, is more than just fermented cabbage. It represents a tradition of preserving vegetables that dates back centuries. The process of lacto-fermentation not only extends the shelf life of cabbage but also enhances its vitamin C content, making it a valuable food source during long winters. The tangy flavor of sauerkraut is the result of lactic acid bacteria, which also contribute to its gut-boosting properties. These probiotics help maintain a balanced gut flora, which is essential for digestion and overall health. Incorporating sauerkraut into your diet can be as simple as adding it to sandwiches, salads, or as a side dish to meats, offering both a flavor punch and health benefits.