Three Fermented Foods That Shouldn't Be Left Out of Your Diet

Fermented foods should form a part of your daily diet. After all, their live microorganisms help to repopulate your intestinal flora in a completely natural way.
Three Fermented Foods That Shouldn't Be Left Out of Your Diet

Last update: 15 March, 2019

Fermented foods are an old time tradition in many countries and they eat them as side dishes to meals that are hard to digest like roast. They’re also very beneficial for our intestinal flora and our health in general.

In this article, we will share 3 fermented foods that you can make at home that shouldn’t be left out of your diet.

What do fermented foods help us with?

Fermented foods are alive, in other words, they contain microorganisms that favor and repopulate intestinal bacterial flora.

The health benefits of these foods are the following:

  • They improve digestion
  • Reduce inflammation of the abdomen
  • Regulate intestinal activity
  • Improve the assimilation of nutrients from foods and prevent nutritional deficits
  • Improve immunity thanks to the relationship between the intestines and the immune system

It’s important to consume these fermented foods habitually since there are factors that damage the intestinal flora, such as digestive disorders, stress and antibiotics.

A jar of Kefir

Homemade fermented foods

1. Pineapple skin drink

The fermented drink of pineapple skin gives us the advantage of using the part of the pineapple that we usually throw away despite the fact that it contains very powerful and beneficial enzymes.

These enzymes activate the fermentation process of this surprisingly delicious drink that has a taste similar to apple cider.

In addition to the benefits it has for our intestinal flora, this fermented drink adds to the pineapple virtues.

We benefit from the properties of this digestive food that favors the elimination of retained liquids in areas like our legs, abdomen or face.


  • Skin of one large washed pineapple, organic if possible.
  • 3 cups of brown sugar (360 g)
  • 1 liter of water


  • First, cut the pineapple skin in small chunks and add it to a glass container with an airtight seal.
  • Next, add the sugar and water.
  • Close the container and leave it at room temperature for 2 or 3 days, until the sugar disappears.
  • Strain the drink and keep it refrigerated.
  • We can consume this drink while fasting to benefit from it’s medicinal properties or at any time of the day to enjoy a refreshing drink.

Note: Since the sugar gets consumed during fermentation, you can sweeten it by adding some stevia or honey, if wanted.

A jar and a glass of fermented pineapple juice

2. Sauerkraut

Sauerkraut is the famous fermented food made of cabbage and sea salt that is eaten in many European countries as a side dish to all kinds of meat, stew and fish.

You can also buy it already prepared; however, it tends to be a product made with alcohol that has gone through a natural process of fermentation, which is only possible with salt.

For that reason, we recommend you prepare your own homemade version.


  • One large or 2 medium cabbages, green or purple
  • 3 tablespoons of sea salt (54 g)
  • Juniper berries (optional)


  • Slice the cabbage finely or shred it and add it to a glass container.
  • As you add the cabbage, compress it and add the salt and juniper berries to each layer.
  • Do not fill the container to the top, you’ll need to leave some space for the cabbage to produce its own juice during fermentation.

If the juice doesn’t cover the cabbage in 24 hours, add salt water.

  • Don’t airtight seal the container, cover it with a towel instead.
  • Remove any accumulated residuals on the surface of the juice.
  • In two or three weeks the sauerkraut will be ready.
Sauerkraut is an example of fermented foods

3. Kefir

Kefir is a fungus that we can use to ferment any kind of animal milk, since it feeds on lactose, which is the sugar that is present in milk.

We can buy it pre-made or make it at home very easily, since kefir is available to us at most stores.

  • We just have to let the kefir grains ferment in milk for one or two days.
  • The result will be similar to that of a liquid yogurt with a touch of acidity due to the fermentation.
  • Sweeten it with a bit of honey and have it with fresh fruits or nuts.
It might interest you...
Homemade Greek Yogurt Recipe
Step To Health
Read it in Step To Health
Homemade Greek Yogurt Recipe

Most people want to stay fit and keep track of what they eat. That's why the saying “you are what you eat” exists. If you eat healthy, you’re proba...