How often should you eat fermented foods? Eating fermented foods daily will strengthen your immune system, reduce bloating, control weight, and will help many digestive issues.
If you are new to eating fermented foods start with 1 tablespoon of sauerkraut or 1 pickle a day. Work your way up to eating them daily with every meal.
For fermented drinks such as water kefir, milk kefir, and kombucha start with a 1/4 cup to drink.
See how you feel and if you don’t have tummy trouble, or any bad reactions, increase your serving each day. Continue this until you can eat or drink fermented foods with each meal.
Once your body is used to fermented foods I highly recommend incorporating them into each meal. This will help you digest your food and absorb more minerals and vitamins. You’ll get the most health benefits this way.
A warning if you have allergies or histamine intolerance
If you have histamine intolerance I suggest avoiding fermented vegetables like sauerkraut and pickles because they can be high in histamine. Some people with histamine intolerance do better with kombucha.
People with yeast overgrowth or sensitivity may need to avoid them, because fermented foods are full of beneficial, wild yeasts that could cause a reaction.
If you’re not sure if you should eat fermented foods or not, consult your healthcare provider.
Ways to eat more fermented foods
- Eat 1-2 forkfuls of sauerkraut first thing in the morning.
- Have a few fermented carrot sticks or pickles as a snack.
- Drink probiotic rich water kefir or kombucha for a mid-day pick-me-up.
- Add milk kefir to a morning smoothie for a probiotic boost.
- Top your eggs, salads, sandwiches, with sauerkraut.
- Serve sauerkraut and pickles as a side to each meal.
- Dollop probiotic raspberries or apple butter on cottage cheese or yogurt.
- You can even add 1-2 tablespoons of sauerkraut to your morning smoothie. Trust me, you won’t taste it.
There are many different types of fermented foods and many different ways to eat them. Experiment on your own to find what you like best.
If you’re new to making fermented foods or made fermented foods before but didn’t like the results, you should join my new online course, Fermenting Veggies.
The new course will cover everything you need to know to make Fermented Foods at home. It will cover safe fermentation, how to make pickles, sauerkraut, fermented sauces, troubleshooting and much more.