Fermented foods have been around for centuries as fermentation is one of the oldest methods of food preservation. While well known for extending the shelf life of foods, more recent research has shown that fermenting foods also provide a host of other health benefits, including probiotic bacteria. Here is a list of the best fermented foods to boost digestion and support gut health.

What are fermented foods?

Fermented foods are foods and beverages that undergo controlled microbial growth and enzymatic action through fermentation ^{(1, 2)}. Fermentation is a chemical process by which beneficial bacteria, yeasts, and microorganisms break down food components, such as glucose, to create organic acids, carbon dioxide, and alcohol.

Fermented foods are some of the first processed food products consumed by humans, as fermentation is an ancient and natural method of food preservation. These byproducts produced during the fermentation process create an acidic and inhospitable environment that inhibits the growth of spoilage and pathogenic microorganisms, extending the shelf life and improving the safety of the food.

Health Benefits of Fermented Foods

While fermented foods have been around for thousands of years and were largely praised for their long shelf life and organoleptic properties (i.e. their taste and texture), recent scientific research has begun to show the positive health benefits associated with their consumption. The potential health benefits of fermented foods include ⁽³⁾:

• Increased probiotic activity
• Increased antioxidant activity
• Increased vitamin bioavailability
• Improved protein digestibility
• Alleviation of lactose intolerance
• Improvements in blood pressure
• Anti-diabetic properties
• Reduction of FODMAPs
• Reduction of “antinutrients”

While many fermented foods contain probiotics, not all fermented foods do. Probiotics are tiny microorganisms, including live bacteria and yeast, that live in the gut and are beneficial for health. However, some foods undergo steps that remove the probiotics, like beer and wine, or make them inactive, like baking and canning ^{(4, 5)}.

Moreover, certain fermented foods are also sources of prebiotics; a special form of indigestible plant fiber in fiber-rich carbohydrate foods which encourages the growth of probiotic bacteria. Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health and well-being.

How often should you eat fermented foods?

There is no recommended daily allowance for fermented foods. Consuming them daily, or multiple times per day in small amounts, as part of a well-balanced diet can help to reap their potential health benefits.

List of Fermented Foods

While it is difficult to determine the total number of fermented foods produced worldwide, estimates suggest there are more than 5000 different kinds ⁽⁶⁾. Here is a list of some of the most well-known and popular fermented foods.

1. Kefir

Kefir is a fermented milk product and a great source of probiotics. It is made by adding kefir grains – small colonies of yeast and bacteria that resemble cauliflower or popcorn – to milk, which ferments to produce a thick and tangy beverage resembling yogurt. Kefir can be made from any animal milk, including cow’s, goat’s, or sheep’s milk, and can be consumed by drinking it on its own or adding it to smoothies, granola, parfaits, or baked goods.

2. Sauerkraut

Sauerkraut is a fermented food made of fermented cabbage and has its root in Eastern European diets. Sauerkraut is the German term for “sour cabbage” and is made by mixing fresh cabbage and salt, pressing down on the mixture, which releases water and causes fermentation. Sauerkraut is a source of probiotics and has a crunchy texture and tangy flavor and can be eaten on its own or piled onto dishes of meat and potatoes, beef stew, and eggs.

3. Tempeh

Tempeh is a traditional Indonesian food made from fermented soy beans pressed into a cake-like form. While similar to tofu, tempeh has a firmer texture and nuttier flavor and is one best sources of plant-based protein. Tempeh is a good source of probiotics and the fermentation process used to make it lowers the amount of phytic acid present in the soy beans, making its nutrients easier to digest and absorb ^{(7, 8)}. Tempeh can be baked, steamed, roasted, or sautéed into stir-fry dishes.

4. Kimchi

Kimchi is a traditional Korean side dish made of salted and fermented vegetables. Although the most well-known version of kimchi is made from salted napa cabbage and spices, there are hundreds of varieties. Kimchi is primarily a probiotic food; however, certain varieties may also contain prebiotic fiber depending on the ingredients.

Kimchi is typically found in the refrigerated section of the grocery store near pickles and sauerkraut, and can be added to dishes of meat, rice bowls, ramen, or bibimbap, but can also be eaten on its own.

5. Kombucha

Kombucha is a fermented tea beverage. Thought to have originated in China, kombucha is made by fermenting sugary tea with SCOBY; an acronym for Symbiotic Culture of Bacteria and Yeast, to create a fizzy, slightly tart, and mostly non-alcoholic beverage. The fermentation process of kombucha results in the presence of lactic acid bacteria, making it a good source of probiotics ⁽⁹⁾.

Thanks to its rising popularity, kombucha is now easily found at most large grocery store chains in a variety of different flavors, however, it’s important to read the label as some varieties can be high in added sugar ⁽¹⁰⁾.

6. Miso

Miso is a Japanese seasoning that is made by fermenting soy beans with salt and a fungus called kōji that’s been cultivated from rice or soybeans ⁽¹¹⁾. Over weeks, sometimes years, the enzymes in the kōji work to break down the structure of the beans to create different probiotic-rich varieties of miso such as white, yellow, red, and brown.

With its salty, earthy, and slightly funky flavor, miso can be used as a condiment and flavoring in broths, marinades, salad dressings, or seasoning for fish and meats.

7. Yogurt

Yogurt is one of the most well-known fermented foods as it is common in many cuisines around the world. It is made from cultured milk, specifically through a fermentation process with lactic acid bacteria, and is present in Greek yogurt, skyr, and plain yogurt. Yogurt is traditionally made from dairy milk, however, can also be made from non-dairy milk, such as coconut milk, to create non-dairy yogurt.

While all yogurt contains contain bacterial cultures, not all bacterial cultures will have a probiotic effect. To know if yogurt contains probiotics, look for labels that explicitly mention “live and active cultures” or list specific probiotic strains.

8. Natto

Natto is also a traditional Japanese dish made of fermented soybeans, has a slimy, sticky, and stringy texture, and contains a bacterial strain called Bacillus subtilis ⁽¹²⁾. Although less common in North American cuisine, natto is commonly paired with rice as a breakfast dish, but because of its strong flavor and texture, it is a bit more of an acquired taste.

9. Cheese

Cheese has a long history of being a fermented dairy product and the fermentation process has been used to create a range of unique flavors. While all milk starts at about the same pH, and most cheeses finish at a similar pH, the rate of acidification, or how fast the pH drops, is vital for creating different types of cheese ⁽¹³⁾. While all cheeses are fermented, not all cheeses contain probiotics. Similar to yogurt, in order to be considered one of the probiotic foods, cheese must contain live and active cultures as an ingredient.

10. Fermented Vegetables

In the same way, cabbage is fermented for sauerkraut and kimchi, other vegetables can be made into fermented foods. Cucumbers, radishes, carrots, cauliflower, and peppers can all be fermented, preserved, and turned into good sources of probiotics.

That said, it’s important not to confuse fermenting with pickling, as pickled vegetables do not undergo a fermentation process. Pickling uses an acidic brine, such as vinegar, while fermentation relies on the natural bacteria in the food to produce lactic acid. For a vegetable to be fermented and contain probiotics, it must be mixed in a solution of salt and water to naturally produce lactic acid bacteria.

11. Sourdough Bread

Sourdough bread is a popular fermented food and an ancient breadmaking technique. The process of making sourdough relies on a “starter”; a mixture of flour and water fermented by naturally occurring wild yeasts and lactic acid bacteria. The wild yeast consumes the natural sugars in the flour and produces carbon dioxide, which helps to leaven the dough, and the lactic acid contributes to its unique sour flavor.

While sourdough bread does not contain probiotics, as the bacteria do not survive the baking process, the natural fermentation process reduces antinutrients found in the grains and improves the overall digestibility of bread ^{(7, 8)}.

12. Apple Cider vinegar

Apple cider vinegar is a fermented food made from apple juice. It is made via a two-step fermentation process which converts apple juice into vinegar; apples are crushed, juice, and fermented by yeast to convert the sugars into alcohol, and then acetic acid-forming converts the alcohol into acetic acid to produce apple cider vinegar ⁽¹⁴⁾.

Many foods, including grapes, oranges, maple syrup, and honey, can be used to produce vinegar, however, the compounds in apples give apple cider vinegar a particularly sweet and crisp flavor. Apple cider vinegar, also known as ACV, can be used in coleslaw, salad dressings, marinades, or to pickle vegetables.

The Bottom Line

Fermented foods are foods and beverages that have undergone controlled microbial growth and enzymatic action. The fermentation process has been shown to increase the health benefits of foods by producing probiotic bacteria, increasing antioxidants, and improving vitamin availability in certain foods. The most popular traditional fermented foods include kefir, sauerkraut, tempeh, kimchi, kombucha, miso, yogurt, fermented vegetables, natto, sourdough bread, cheese, and apple cider vinegar.

Calcium is the most abundant mineral in the body, and it’s vitally important to strengthen bones and enhance optimal health. Here is a list of the foods high in calcium that you can add to your diet today to ensure you are reaching your recommended daily intake.

What is Calcium?

Calcium is a mineral and one of the many micronutrients required for optimal health. It is the most abundant mineral in the body and is considered a macromineral due to the relatively large amounts required in the diet. Calcium is naturally found in certain foods, added to others, and available as a dietary supplement.

Benefits of Calcium

Calcium is important for strong bones and teeth, as it gives them structure and hardness, and aids with normal muscle function, nerve function, hormone secretion, and blood clotting ⁽¹⁾. Adequate calcium intake throughout life is also seen as a precautionary benefit as it helps mitigate the risk of developing osteoporosis during the aging process.

At birth, an infant’s body contains 20 to 30 grams of calcium, almost all of which is in the skeleton. This level rises quickly after birth, reaching about 1,200 grams in women and 1,400 grams in men by adulthood ^{(1, 2)}. While these levels remain constant in men, they begin to decline in women as a result of increases in bone remodeling due to decreased estrogen production at the start of menopause, making calcium intake more important for perimenopausal and postmenopausal women.

Moreover, the body requires vitamin D for calcium absorption, and, therefore, the consumption of vitamin D-rich foods is important to ensure you are reaping the benefits of calcium-rich foods.

How much calcium do you need?

The current Recommended Dietary Allowance (RDA) for calcium varies by age and life stage ⁽³⁾:

• Birth to 6 months: 200 mg/day
• Infants 7-12 months: 260 mg/day
• Children 1-3 years: 700 mg/day
• Children 4-8 years: 1,000 mg/day
• Children 9-13 years: 1,300 mg/day
• Teens 14-18 years: 1,300 mg/day
• Adults 19–50 years: 1,000 mg/day
• Adults 51–70 years: 1,200 mg/day
• Adults >70 years: 1,200 mg/day
• Pregnant and breastfeeding teens: 1,300 mg/day
• Pregnant and breastfeeding women: 1,000 mg/day

The RDA refers to the total calcium intake from whole foods, fortified foods, and calcium supplements. Unfortunately, many Americans and Canadians fail to reach the recommended intake for calcium, particularly children and teens aged 4 to 18 years and adults aged 50 years and older living in poverty ^{(3, 4)}.

Can you take too much calcium?

The tolerable upper intake level (UL) of calcium is 2,500 mg/day for adults ages 19 to 50, and 2,000 mg/day for adults ages 51 and over ⁽⁵⁾. Taking high doses of calcium can lead to stomach pain, constipation, and diarrhea.

While excessive calcium levels are rare in the general population, individuals with severely elevated calcium levels may experience poor muscle tone, poor kidney function, low phosphate levels, nausea, weight loss, extreme tiredness, frequent need to urinate, abnormal heart rhythms, and a high risk of death from heart disease ⁽³⁾.

List of Foods High in Calcium

Here is a list of the top unfortified, whole foods high in calcium:

1. Sardines

Sardines are one of the best calcium-rich foods, providing about a third of the recommended daily amount for adults. They provide more calcium than other fish, thanks to their small, soft, and edible bones. Along with other fatty fish, such as anchovies, trout, canned salmon, and clams, sardines are a great source of healthy fats and protein. In addition to being high in calcium, sardines are also one of the best food sources of vitamin D, which is essential for calcium absorption. A 3-ounce serving of sardines with bones contains 324 mg of calcium ⁽⁶⁾.

2. Kefir

Kefir is a fermented dairy product made from milk and kefir grains with a texture similar to yogurt. It’s a great source of calcium, protein, and probiotic bacteria found in fermented foods. Kefir can be consumed as a beverage, added to smoothies, poured over granola, or used in place of buttermilk in baked goods such as pancakes and muffins. A 1-cup serving of plain, low-fat kefir contains 316 mg of calcium ⁽⁷⁾.

3. Milk

Dairy milk is one of the most well-known sources of calcium. Be it non-fat, 1%, 2%, whole, or chocolate, a single cup of cow’s milk contains up to 30% of the recommended dietary allowance of calcium. Unlike non-dairy milk, such as almond milk, which is fortified, cow’s milk naturally contains calcium, along with lots of protein, vitamins, and minerals. Milk can be consumed on its own by the glass, added to oatmeal or granola, used in smoothies and soups, or added to pasta and casseroles for a creamy texture. A 1-cup serving of whole milk contains 306 mg of calcium ⁽⁸⁾.

4. Yogurt

Given that it’s made from milk, yogurt is another good source of calcium and provides up to 39% of the recommended daily intake of calcium. In addition to calcium, yogurt is a good source of probiotics, protein, healthy fats, and natural sugars. Be it regular yogurt or Greek yogurt, this calcium-packed dairy product can be eaten on its own, added to pancakes, oatmeal, or granola, made into dips, used in dressings and marinades, or as a topping for your favorite soup, chili, or stew. A 1-cup serving of plain, whole-milk yogurt contains 299 mg of calcium ⁽⁹⁾.

5. Cheese

Cheese is another dairy product that is high in calcium. While all cheeses contain calcium, hard cheeses such as parmesan, cheddar, Swiss, Edam, Gouda, and Gruyere are particularly good sources of calcium, along with cottage cheese and ricotta. These also happen to be some of the highest-protein cheeses. A 1-ounce serving of parmesan cheese contains 250 mg of calcium, and a 1-cup serving of 2% cottage cheese contains 251 mg of calcium ^{(10, 11)}.

6. Tofu

Tofu is the best plant-based calcium source. Tofu is made from soybeans, which are rich in calcium and contain 175 mg of calcium per 1-cup serving, plant-based protein, and fiber. Although tofu naturally contains calcium, some manufacturers will add calcium to their tofu. Be it silken, soft, or firm, tofu works well in everything from smoothies and sauces to stir-fries and salads. A 3-ounce serving of tofu contains 240 mg of calcium ⁽¹²⁾.

7. White Beans

While all beans contain calcium, white beans are particularly calcium-rich foods. White beans, such as Great Northern beans and navy beans, contain close to 20% of the recommended daily intake of calcium per serving. Not to mention, white beans are one of the best high-fiber foods and great sources of vegetarian protein. Beans can be added to soups and stews, used in pasta sauce and dips, or served cold in salads. A 1-cup serving of canned white beans contains 191 mg of calcium ⁽¹³⁾.

8. Tahini

Tahini, a paste made from sesame seeds, is one of the best plant-based sources of calcium. Sesame seeds have antioxidant and anti-inflammatory benefits, are low in saturated fat, and are one of the highest protein seeds. Tahini is a primary ingredient in hummus and can also be used to make tahini dressing, sauces, spreads, and desserts. A 2-tablespoon serving of tahini contains 128 mg of calcium ⁽¹⁴⁾.

9. Blackstrap Molasses

Blackstrap molasses is a surprisingly nutritious food. This thick, dark syrup is a byproduct of the processing of crystallized sugar from sugar cane or sugar beets, specifically the third or final boiling stage. Compared to regular or lighter molasses, blackstrap molasses is very bitter; however, it’s extra rich in calcium, iron, magnesium, and other micronutrients. Blackstrap molasses is a great addition to cookies, baked goods, stews, marinades, and BBQ sauces. A 1-tablespoon serving of blackstrap molasses contains 100 mg of calcium ⁽¹⁵⁾.

10. Edamame

Edamame, or green soybeans, is another plant protein rich in calcium. Once cooked, these edible green pods can be eaten warm or cold and work well as appetizers, in sushi bowls and salads, or on their own as a simple snack. A 1-cup serving of edamame contains 98 mg of calcium ⁽¹⁶⁾.

11. Collard Greens

While many leafy greens contain calcium, collard greens are the richest source. However, it’s important to note that collard greens, along with spinach and kale, have a high oxalate content, which binds to calcium and makes it difficult for our bodies to use ^{(17, 18)}. As a result, the absorption of calcium in spinach is only 5%, whereas it is much higher, at 27%, for milk ⁽¹⁹⁾. For this reason, the calcium found in leafy greens is less bioavailable than that found in other calcium-rich foods, such as dairy products. Collard greens are best cooked before eating and can be sauteed as a side dish or cooked into soups and stew. A 1-cup serving of chopped collard greens contains 84 mg of calcium ⁽²⁰⁾.

12. Okra

While fruits and vegetables are particularly well-known for boosting bone health, okra is an exception, as it’s a good source of calcium. This green, tube-like fruit has a mild, grassy flavor and works well as a thickening agent in soups and stews. A 1-cup serving of okra contains 82 mg of calcium ⁽¹⁸⁾.

Ranking of Calcium Foods per Serving

All nutrition data is based on FoodData Central.

What foods are fortified with calcium?

While calcium is naturally present in many whole foods, it’s also added to certain processed foods via a fortification process, such as:

• Non-dairy beverages, such as almond milk, rice milk, and oat milk
• Juices, such as orange juice and grapefruit juice
• Breakfast cereals and prepared oatmeal
• Soy products, such as soy milk and tofu

The top fortified foods with the highest calcium content per serving are ⁽²²⁾:

• 1 cup of almond milk contains 393 mg of calcium
• 1 cup of oat milk contains 369 mg of calcium
• 1 cup of rice milk contains 288 mg of calcium
• 1 cup of soy milk contains 252 mg of calcium
• 1 cup of breakfast cereal contains 151 mg of calcium

Should you take calcium supplements?

As with most nutrients, calcium supplementation is unnecessary if the diet is sufficient in calcium. For individuals who struggle to meet the recommended calcium intake, supplementation can be beneficial, however, excessive intakes of calcium do not promote greater benefits to health.

There are two main forms of supplemental calcium: calcium carbonate and calcium citrate. Calcium carbonate is absorbed best when taken with food, while calcium citrate is well absorbed on an empty or a full stomach. Individuals with low stomach acid typically absorb calcium citrate more easily than calcium carbonate ⁽³⁾.

As with all supplements, it is best to consult with a health professional or registered dietician to determine the type and amount of calcium supplement that is best for you.

FAQs

The Bottom Line

Calcium is an important mineral that supports strong bones, nerve function, muscle function, and overall health. Calcium is found in certain whole foods, added to some processed foods, and can be consumed through supplements to prevent calcium deficiency. The best sources of calcium are sardines, dairy products, tofu, white beans, tahini, blackstrap molasses, edamame, collard greens, and okra.