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10 Fermented Foods and Their Benefits for the Body

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What is fermented food

The taste and aroma may be sharp, but don't doubt the goodness of fermented foods for the body. Because, this food contains good bacteria which are beneficial for digestive health while reducing the risk of chronic disease. 

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10 Fermented Foods and Their Benefits for the Body

There are more than 4,000 types of fermented foods worldwide. Initially, people fermented only to extend the shelf life of food. However, as technology advances, many studies have proven that fermented foods have a multitude of benefits for the body.

 Various types of food can be fermented, ranging from vegetables, fruit, nuts, milk, meat, to fish. The fermentation process is no less varied, but the most common are drying and salting.

Fermented Foods and Their Benefits


Fermented food is food that is prepared by adding yeast or special bacteria. This process causes food to change, both in shape, aroma and taste.

Fermentation also produces alcohol, acetic acid, lactic acid, fatty acids, and propionic acid. Not only that, this process also supports the growth of good bacteria. Good bacteria are also called probiotics which can fight bad bacteria that cause infections in the digestive tract.

Probiotics are known to reduce the process of sugar absorption from the intestines to the blood. That way, the risk of developing diabetes mellitus and its complications, such as heart disease and nerve damage, can be reduced.

Probiotics also help the body produce many vitamins, such as vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B12, and vitamin K. These various vitamins are known to reduce the risk of heart disease.

Various Types of Fermented Foods


The following are some fermented foods that are quite easy to find in your area and have health benefits:

1. Tape

Tape is boiled cassava that is fermented with yeast for 2-3 days. Apart from being delicious, it is said that eating tape can reduce digestive disorders that can appear in the early days of menstruation, you know.

A study shows that women who menstruate and consume fermented foods, such as tape, experience less nausea, diarrhea and stomach pain.

2. Pickles and salted vegetables

Not only do they add deliciousness to dishes, pickles and salted vegetables have many benefits for the body's health. This is because the fermentation process makes pickled vegetables and mustard greens in salted vegetables contain probiotics.

However, because it is fermented in salt water, don't overdo it when consuming it, especially if you have high blood pressure.

3. Yogurt

Yogurt is often used as a healthy food mixture. You see, yoghurt contains lactic acid which acts as a probiotic in the digestive tract. Lactic acid is the result of milk fermentation with Lactobacillus bulgaricus or Streptococcus thermophilus.

In Indonesia itself, there is a traditional yoghurt from West Sumatra that you may rarely hear about, called dadiah. Dadiah is buffalo milk that is fermented in a bamboo container for around 2-3 days until it becomes solid cream. Usually, dadiah is consumed as a breakfast menu.

4. Cheese

Just like yoghurt, cheese is also fermented milk and bacteria. Apart from probiotics, cheese also contains omega-3 fatty acids which are good for maintaining brain, heart, blood vessels and eye health.

In South Sulawesi, there is a traditional cheese product called dangke. Even though the texture of dangke is more like tofu, its salty taste is very similar to cheese. Dangke fermentation also produces lactic acid bacteria which are good for intestinal health, just like cheese.

5. Tempeh

The popularity of tempeh as a healthy food is worldwide, and is even commonly consumed by vegetarians as a source of protein to replace meat.

Fermentation of whole soybeans and mushroom Rhizopus sp. This not only produces probiotics, but is also high in protein which can keep you full longer and play a role in weight loss.

6. Tempoyak

Fermented durian flesh may be rarely heard of, but it is commonly used as a cooking spice in several areas in Sumatra, such as South Sumatra, Lampung and Jambi. Tempoyak is usually processed into chili sauce or pindang patin.

You could say that making tempoyak is still traditional, namely by mixing salt and yeast with durian fruit, then leaving it for 3-7 days at room temperature. This fermentation process, which takes quite a long time, makes tempoyak rich in Lactobacillus.

7. Naniura fish

Naniura fish is famous as a special dish of the Batak Kings. This snack is fermented carp with typical Batak yellow spices consisting of salt, Batak acid, andaliman and kecombrang. Thanks to the fresh fish and abundant spices, it's no wonder that naniura is rich in nutrients and benefits.

The fermentation process for naniura fish takes around 4-5 hours, but after that it can be consumed immediately without cooking it first. Well, because it looks like it's still raw, naniura fish is often nicknamed "sashimi" by the Batak people.

8. Tauco

There is no doubt about the role of tauco in making various traditional Indonesian dishes delicious. Apart from the umami taste and appetizing aroma, tauco is also rich in benefits because it contains probiotics resulting from fermentation of soybeans with the fungus Rhizopus oryzae or Aspergillus oryzae.

9. Oncom

Just like tempeh, oncom also contains probiotics and is rich in protein which is good for body health. The difference is, oncom is made from fermenting tofu dregs with the Neurospora sitophila fungus, while tempeh is fermenting whole soybeans with Rhizopus sp.

10. Kimchi

Kimchi is not a local fermented food, but this dish is quite popular in Indonesia because of its spicy, sour and fresh taste. Apart from being good for the digestive tract, kimchi is also believed to delay the aging process, making you look more youthful.

These are several types of fermented foods that you can try. Some of these foods are also packaged and can be prepared instantly.

When buying packaged fermented food products, there are things you must pay attention to. It's best to avoid canned fermented foods, because they usually contain a lot of added sugar, salt or additives.

If you want to buy packaged fermented foods, pay attention to the contents, expiration date and fermentation process. Fermented milk products should have gone through a pasteurization process to avoid contamination by bad bacteria.

On the other hand, the various fermented foods above do have a multitude of benefits if consumed according to the rules and not excessively. However, some people may need to avoid it because they suffer from certain medical conditions, such as severe diarrhea.

So, if you are experiencing complaints in the digestive tract and want to eat fermented foods, you should consult a doctor first. Don't let the deliciousness of fermented foods actually worsen the condition you are suffering from.

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