The Rise of Fermented Foods: Beyond Kombucha and Kimchi

This ancient food production method is more versatile than you think

Cultures (sorry) across the globe have long had a fervor for fermentation. These days, you can’t pass the refrigerated beverage section of your local grocery store without seeing a selection of Kombucha (or “Booch,” as it is sometimes lovingly referred to.) Likewise, kimchi has become so popular it’s just as likely to be found in fried rice as on a gourmet burger menu.

Our obsession with this ancient process has only increased as it became clear that these foods are delicious and tout some compelling health benefits. This is true for lesser-known fermented foods that are gaining popularity as well. Foods like tempeh, kefir, and miso are becoming more accessible, and fermentation is beginning to play a role in modern food technology.

One thing is clear: fermentation is on the rise.

I can’t promise I’m done with the food puns, folks.

The World of Fermented Foods

So, what is fermentation, exactly? Fermentation expert Sandor Katz, author of several books on the subject, describes it in his book The Art of Fermentation as:

‘the flavorful space between fresh and rotten.’

More technically, fermentation is the natural process where microorganisms transform food, producing new flavors and often beneficial compounds. Yeast or bacteria break down carbohydrates in food, producing acids, gases, or alcohol, which can preserve the food, create distinctive flavors, and potentially increase its nutritional value.

It is one of the first food processing methods known to humanity and has been used across the globe for thousands of years. Almost every culture has fermented food as part of its traditions, and because of this, fermented foods often are deeply tied to cultural identity. When fresh produce is scarce, fermentation can provide essential nutrients, and fermented foods are often used as a digestive aid.

Fermented foods are becoming more widely accessible, and the process that has sustained food cultures for thousands of years will undoubtedly be adaptable enough to become part of our food landscape for thousands more. Fermentation is being used in innovative ways in the food industry. One surprising product we’ll explore later bridges ancient techniques and modern food technology.

Exploring Lesser-Known Fermented Foods

Before we look to the future, let’s explore some lesser-known fermented foods you’ll likely see as their popularity rises. Tempeh, Kefir, and Miso are already widely available, but their relative unfamiliarity may keep you from enjoying these foods and reaping the benefits. Here’s what you need to know about them to feel confident exploring:

Tempeh

Tempeh has been a protein staple of Indonesian cuisine for generations. If you’re familiar with tofu but don’t love the texture, try tempeh. Like tofu, tempeh is made from fermented soybeans, but its texture is firm and chewy, with a nutty, earthy flavor often described as slightly mushroom-like. Like tofu, it absorbs flavors well and is versatile in recipes.

Tempeh can be a delicious and nutritious addition to your meals, from stir-fries to sandwiches. It’s high in protein, with about 20g per 100g serving, is a good source of fiber, and is rich in vitamins and minerals, particularly vitamin B and iron. It also contains beneficial probiotics because of the fermentation process. Ready to try tempeh?

For the Beginner: Approachable Air-Fryer Buffalo Tempeh is an easy transition from a familiar favorite.

For the Bold: An easy recipe like Tempeh Bacon can stand in for pork bacon on a BLT, be crumbled onto salads, or snacked on by the slice.

Kefir

This tangy, slightly sour fermented milk drink is often described as a cross between yogurt and buttermilk. It originated in the Caucasus region, which is situated between the Black Sea and the Caspian Sea, is considered a cultural crossroads with influences from Eastern Europe, Central Asia, and the Middle East.

It has a thinner consistency than yogurt, which makes it drinkable, but contains a wider variety of beneficial bacteria and is a good source of protein, calcium, and vitamin K. If you already like yogurt, this is a great place to branch out and try something new!

For the Beginner: Try substituting kefir for yogurt in your favorite smoothie recipes, or try this one: Berry-Kefir Smoothie

For the Bold: Why not try making your own kefir? It’s easier than you think. Once you have your own supply, you can use it to replace buttermilk or yogurt in recipes, as a marinade in savory dishes, or in dressings and sauces.

Miso

If you’ve ever eaten at an Asian restaurant, chances are you’ve seen Miso Soup on the menu. But what is Miso? This traditional Japanese paste is made from fermented soybeans. It comes in different varieties based on fermentation time and ingredients and can be smooth or chunky, but all miso is rich in umami flavor and has varying levels of saltiness and sweetness. Beyond a flavoring for soup, it makes a great addition to marinades, dressings, and sauces and is a popular glaze for fish or meat.

For the Beginner: Make Miso Butter. Since butter is familiar, this is such an easy way to incorporate a little fermented goodness. Melt over vegetables or use it to finish that Ribeye Steak you just took off the grill. You can thank me later.

For the Bold: Hear me out. Make these Peanut Butter Miso Cookies. Peanut Butter and Miso walk the salty-sweet line and play surprisingly well together. Don’t skip chilling the dough — it helps to firm up the dough and mellow out the flavor.

Fermentation in Modern Food Technology

With its rich history, fermentation gives us a path to expand our options for producing food for our future. Environmental and Animal Welfare concerns have increased demand for plant-based alternatives to factory-farmed meat. Enter Impossible Beef. Genetically engineered yeast is used to produce soy leghemoglobin.

Heme. Yes, heme, as in the iron-containing compound that forms the non-protein part of hemoglobin. Fermentation is what makes Impossible Beef “bleed.” Using this ancient process, we can engineer an experience parallel to eating meat without the ethical dilemma. This truly is the new frontier of fermented foods.

Beyond the Familiar: Exploring the Diverse World of Fermented Foods

Fermentation is endlessly versatile and useful, even when addressing contemporary food challenges. Fermented foods are more than a fad. They are forms of the oldest food craft. There is so much diversity and potential in these age-old methods of food production. Whether you’re looking for a healthy addition to your diet or a connection to your cultural roots, fermented foods are valuable additions to your grocery cart.

“What gives fermented foods or beverages complexity in their flavor is precisely biodiversity.” — Sandor Katz

Fermented foods are living foods that will continue to nourish humanity through ancient methods and modern food technology. Don’t just stick with Kombucha and Kimchi. Explore beyond the familiar and add a new (or possibly very old) fermented food to your grocery list this week.