Real nutrition is much more complicated.
Still, there are several everyday fermented foods that can be interesting additions to a varied diet.
Here are five.
1. Yogurt
Yogurt is probably the most familiar probiotic food on this list.
It is made by fermenting milk with bacterial cultures.
Depending on the product and how it is made, yogurt can contain live microorganisms that contribute to its probiotic properties.
It can also provide protein and calcium, making it more than just a digestive-health food.
Greek yogurt and Icelandic-style yogurt are especially popular because they can offer substantial protein along with the benefits of cultured dairy.
But there is one thing to check:
The label.
Not every yogurt product is nutritionally identical.
Some flavored yogurts can contain considerable amounts of added sugar.
A simple alternative is plain yogurt combined with berries, cinnamon, nuts, or fruit.
This gives you more control over sweetness.
2. Kefir
Kefir is a fermented milk drink that has become increasingly visible in American grocery stores.
It is thinner than yogurt and can be consumed as a drink or incorporated into smoothies and other recipes.
Kefir contains a variety of microorganisms produced during fermentation, and some products can contain a broader range of cultures than conventional yogurt.
It also provides protein and calcium.
If you've never tried it, the taste can be surprisingly tangy.
That's not necessarily a problem.
Try mixing it with berries or using it as the base for a smoothie.
And if you have trouble digesting lactose, remember that individual tolerance varies. Fermentation can reduce lactose, but kefir is still a dairy product.
3. Kimchi
Kimchi is a Korean fermented vegetable dish that has become much more familiar to American consumers.
Traditional kimchi commonly contains cabbage and other vegetables along with seasonings that create its distinctive spicy, sour, and savory flavor.
The fermentation process is what makes it particularly interesting from a gut-health perspective.
But kimchi offers another advantage:
