From kimchi to kombucha: Exploring the global diversity of fermented foods

From kimchi to kombucha: Exploring the global diversity of fermented foods

Fermented foods have long been cherished across cultures for their unique flavours, health benefits and preserving qualities. From tangy kimchi in Korea to bubbly kombucha in health shops worldwide, the world of fermentation offers a rich tapestry of culinary traditions. In this blog post, we’ll delve into some fascinating aspects of fermented foods, exploring their origins, health benefits and the diverse practices that make each variety unique.

6 tempeh skewers with red dipping sauce and slices of lime all sitting on a wooden board

A brief history of fermentation

The art of fermentation dates back thousands of years, predating modern refrigeration techniques. Ancient peoples discovered that microorganisms, when introduced to food, could create new flavours and preserve items for longer periods. Today, scientific understanding has amplified this age-old method, revealing the beneficial probiotics produced during fermentation. Across the globe, diverse cultures have developed their own fermented dishes, each telling a story about the land and traditions from which they come.

Hand taking a forkful of sauerkraut out of a clear glass jar with a large glass tankard of beer in the background

The global landscape of fermented foods

1. Kimchi (Korea)

One of the most renowned fermented foods, kimchi, is a staple of Korean cuisine. Crafted from napa cabbage, radish, garlic, ginger and various seasonings, kimchi is often spicy and tangy. The fermentation process not only enhances its flavour but also boosts its nutritional value, making it rich in vitamins A, B and C, as well as probiotics that support gut health. In Korea, kimchi is more than just a dish; it’s a central part of social and cultural identity, often made collectively in a tradition known as “kimjang”.

2. Sauerkraut (Germany)

Originating in China and perfected in Europe, sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. Its distinctly sour flavour is complemented by its crunchy texture, making it a popular topping for dishes like sausages and sandwiches. Beyond its deliciousness, sauerkraut is loaded with vitamins K and C and is a source of dietary fibre. This nutritious side dish showcases how fermentation can transform simple ingredients into something extraordinary.

3. Natto (Japan)

A traditional Japanese dish, natto is made from soybeans fermented with Bacillus subtilis. Characterised by its unique, sticky texture and pungent aroma, natto is often served over rice and enjoyed for breakfast. While its taste may be an acquired one, natto is nutrient-dense, rich in protein and believed to have numerous health benefits, including improved heart health and enhanced digestion.

4. Tempeh (Indonesia)

Tempeh is another soy-based product from Indonesia that undergoes fermentation with the help of Rhizopus mould. The result is a firm, cake-like product that is packed with protein and essential amino acids. Unlike tofu, tempeh maintains much of the nutrient content of the whole soybean, making it a popular meat substitute for vegetarians and vegans. Its nutty flavour and ability to absorb marinades make it a versatile ingredient in various dishes.

5. Kombucha (China)

Kombucha, a fermented tea beverage, has gained immense popularity globally, touted for its health benefits and fizzy texture. Originating in China over 2,000 years ago, this drink is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). While health claims abound – from improved digestion to enhanced energy – kombucha remains a delightful and refreshing drink that many enjoy for its unique taste and carbonation.

6. Pickles (various cultures)

Pickles have emerged in numerous forms across cultures, whether it’s the sour gherkins of Eastern Europe or the spicy achar of South Asia. Originally created as a way to preserve cucumbers and other vegetables, pickling is now enjoyed as a method of flavour enhancement and culinary exploration. Besides their savoury delight, pickles provide probiotics that support digestive health.

Glass jars of green pickles

The health benefits of fermented foods

Fermented foods are not just flavourful; they bear numerous health benefits. The probiotics created during fermentation enhance gut health, improve immune function and may even have a positive impact on mental health through the gut-brain axis. Additionally, fermenting food can increase bioavailability, meaning nutrients are more accessible for absorption in our bodies.

Small bowl of kimchi with chopsticks all sitting on green banana leaf

Conclusion

From kimchi to kombucha, the realm of fermented foods is an exhilarating exploration of taste, culture and health. Each variety reflects the traditions and practices of the people who make them, illustrating how food can connect us through history and geography. As we learn more about the health benefits of fermentation, we may find ourselves reaching for these delicious, gut-friendly options more frequently, allowing us to savour flavours and traditions from around the world. So, whether you’re savouring a bowl of kimchi or sipping on some kombucha, you’re not just enjoying a meal or a drink; you’re participating in a time-honoured practice that celebrates the art of fermentation.

Price Points: Fermentation jars

Fermentation jars

We’ve bought kimchi online a few times – we both like it a lot. Our local supermarkets don’t seem to stock it.  We like to add a spoonful or two to fried rice and stir fries. We’re nearly at the end of another jar, so I thought I might try to make some. I found a great vegetarian kimchi recipe online and looked into different fermentation jars.

Each of the jars that I’ve short-listed has an automatic release valve. This ensures that the gas created doesn’t build up and – woe betide – cause the contents or jar itself to explode on opening.

I decided on the 2 x 1-litre Kilner jars. The volume of each jar is smaller than the other examples; there are only two of us in this house, it would take us ages to eat that much kimchi. Also, as there are two jars, I could put the kimchi in one and try my hand at making sauerkraut for the other!

  1. Lakeland fermentation jar with air-release valve 1.4L: £9.99, Lakeland
  2. Kilner set of 2 fermentation 1 litre jars: £20.00, Dunelm
  3. Kefirko 1.4L veggie fermentation kit: £34.99, Kefirko

shop fermentation jars

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Prices & links correct at time of publication.

Kefirko veggie fermentation kit
Kefirko veggie fermentation kit
£34.99
Kilner set of 2 fermentation 1 litre jars
Kilner set of 2 fermentation 1 litre jars
£20.00
Lakeland fermentation jar with air-release valve 1.4L
Lakeland fermentation jar with air-release valve 1.4L
£9.99
Kefirko veggie fermentation kit
Kefirko veggie fermentation kit
£34.99
Kilner set of 2 fermentation 1 litre jars
Kilner set of 2 fermentation 1 litre jars
£20.00
Lakeland fermentation jar with air-release valve 1.4L
Lakeland fermentation jar with air-release valve 1.4L
£9.99
Kefirko veggie fermentation kit
Kefirko veggie fermentation kit
£34.99
Kilner set of 2 fermentation 1 litre jars
Kilner set of 2 fermentation 1 litre jars
£20.00
Lakeland fermentation jar with air-release valve 1.4L
Lakeland fermentation jar with air-release valve 1.4L
£9.99
Kefirko veggie fermentation kit
Kefirko veggie fermentation kit
£34.99
Kilner set of 2 fermentation 1 litre jars
Kilner set of 2 fermentation 1 litre jars
£20.00
Lakeland fermentation jar with air-release valve 1.4L
Lakeland fermentation jar with air-release valve 1.4L
£9.99
Kefirko veggie fermentation kit
Kefirko veggie fermentation kit
£34.99
Kilner set of 2 fermentation 1 litre jars
Kilner set of 2 fermentation 1 litre jars
£20.00
Lakeland fermentation jar with air-release valve 1.4L
Lakeland fermentation jar with air-release valve 1.4L
£9.99