A List of Fermented Foods, Grouped by How They Are Made

Fermented vegetables

Sauerkraut is shredded cabbage fermented with salt until it turns tangy. Kimchi is a Korean mix of vegetables, most often napa cabbage, with chili, garlic and ginger. Lacto-fermented pickles use a salt brine rather than vinegar, and similar methods turn carrots, green beans, beets, radishes and cauliflower into tangy snacks.

Other examples include fermented hot sauce made from peppers, fermented salsa and curtido, a Salvadoran cabbage relish. These are among the easiest ferments for beginners because they require only vegetables, salt and a jar. Our articles on first-batch sauerkraut and making kimchi at home walk through simple methods, and our fermentation kit guide compares starter equipment.

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Fermented dairy

Yogurt is milk fermented by lactic acid bacteria into a soft gel. Kefir is a thinner, tangy, slightly fizzy drink made with kefir grains. Buttermilk in its traditional form, cultured butter, sour cream, crème fraîche and many cheeses are also products of dairy fermentation, though cheeses involve additional steps such as pressing and aging.

At home, yogurt and kefir are the usual entry points. Both need a starter culture and a steady temperature, and both can be made with simple tools. Commercial versions that are heat-treated after fermentation, which some labels will state, do not contain live cultures, so check the label if live microbes matter to you.

Fermented grains and breads

Sourdough bread is raised by a starter of wild yeast and lactic acid bacteria. Injera in Ethiopia and Eritrea, idli and dosa in India, and various fermented porridges and sour beers made from grains in different parts of the world all rely on similar processes. Baking kills the microbes in bread, but the flavor and texture changes from fermentation remain.

Sourdough is a popular home project because it starts with only flour and water. Our guide to making a sourdough starter from scratch and our sourdough starter care article cover the first steps and everyday maintenance.

Fermented soy and legumes

Miso is a paste of fermented soybeans, usually with koji and salt. Tempeh is whole soybeans bound into a firm cake by a mold called Rhizopus. Natto is soybeans fermented with Bacillus subtilis, giving a sticky, strong-smelling food that is common in Japan. Soy sauce and doenjang are other fermented soy products.

Many of these are traditional foods made by experienced producers, and home production of some, such as tempeh, requires a controlled temperature and clean technique. Our articles on koji and miso basics and making tempeh at home explain the equipment and risks.

Fermented drinks

Kombucha is fermented sweetened tea, water kefir is a fizzy drink made from sugar water and grains, and ginger beer made with a ginger bug is a naturally carbonated soda. Kvass is a Slavic drink traditionally made from rye bread. Beer, wine and cider are also fermented drinks, but they contain meaningful amounts of alcohol and fall under separate rules.

Homemade fermented drinks contain trace alcohol and can build pressure in sealed bottles, so use sturdy bottles and open them carefully. Our kombucha brewing kit and water kefir kit guides compare options for getting started.

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Live cultures versus cooked products

Not every fermented food still contains living microbes when you eat it. Bread is baked, many shelf-stable pickles are made with vinegar rather than fermentation, and some canned sauerkraut, soy sauces and yogurts are heat-treated after fermenting. These foods still taste of fermentation, but they are not the same as raw, refrigerated versions.

Labels such as live and active cultures, unpasteurized or raw can help you spot products that have not been heat-treated. Even then, the types and numbers of microbes vary, and a food does not need to be alive to be enjoyable. Choose based on flavor and how you plan to use it, and keep refrigerated items cold.

Other fermented foods

Fermented condiments include fish sauce, many hot sauces, mustard, some vinegars and Worcestershire sauce. Cured meats such as salami, fermented tea leaves, cocoa beans, coffee beans and olives also go through fermentation steps. Vinegar itself is the product of a second fermentation in which bacteria convert alcohol into acetic acid.

Many of these are industrial or specialty products and not simple home projects. If you are new, it is wise to start with a simple vegetable ferment or yogurt, learn how salt, temperature and time interact, and add more ambitious projects later.

How to choose where to start

A good first project depends on what you already eat. If you love pickles or cabbage, try sauerkraut or brined vegetables. If you drink tea and like fizz, consider kombucha. If you cook a lot of rice and noodles, miso and kimchi may fit your meals. Pick something you will actually eat, and keep batches small until your routine is steady.

Whatever you choose, follow reliable salt levels, use clean tools, keep produce submerged and discard anything with fuzzy mold or a rotten smell. Our beginner equipment guide covers the basics, and our article on fermentation safety basics explains what to watch for. People with weakened immune systems or other medical concerns should check with a doctor before adding unpasteurized fermented foods.

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