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We know that fermented foods are good for our health. Fermented foods provide the body with essential nutrients and probiotics that make our microbiomes thrive. However, over the years we’ve eaten less fermented foods because of grocery store conveniences. Some countries still make and eat homemade fermented foods and the recipes are part of their holiday traditions. In this article, we will be covering what foods can be fermented for the holiday season and why they’re good for you to consume.Holiday Fermented Foods

Why you should eat more fermented foods during the holidays

Fermented foods are really beneficial for your overall health. Fermented foods are made by controlling microbial growth in foods and beverages. This fermentation changes the food components through enzymatic actions. 

Oftentimes this enzymatic reaction results in a more sour taste because of the bacteria. The bacteria in fermented foods are safe for consumption and don’t cause diseases as long as the bacterial growth is controlled and the storage procedures are done correctly. 

The bacteria in fermented foods are probiotics. Probiotics got a lot of attention in recent years to help boost your microbial balance with health-boosting bacterial strains. While this is still fairly novel research, and because of the differences in making probiotic-containing foods, some research does not suggest that eating fermented foods does anything positive for the gut microbiome. 

However, other studies have shown that there are benefits from the consumption of fermented foods and that they may be a key to getting our microbiomes healthier like our ancestors. Some of the suggested benefits of eating fermented foods include:

  • Lowering blood pressure
  • Higher prebiotic and probiotic content helps balance the microbiome
  • Antibacterial effects reduce the strains of pathogenic bacteria within the gut
  • Anticancer properties
  • Antioxidants
  • Anti-allergenic properties
  • Antifungal
  • Anti-inflammation
  • Anti-atherosclerotic
  • Anti-diabetic potential

The main benefits of fermented foods are the exposure to healthy bacteria and the prebiotics found in the foods being fermented. 

You want to have more fermented foods because a lot of the time we are overconsuming sugar and highly processed foods. If you think about the holiday season it often starts with Halloween (candy), then Thanksgiving (pies), then Christmas (cookies and probably pie too), and then we end the holiday season with New Year celebrations (alcohol). 

All of these things, candy, cookies, pies, and alcohol, destroy the balance of the microbiome. They all feed the pathogenic bacteria and kill off the healthy strains. This leaves many people feeling lethargic and at risk of becoming sick. 

By adding some of the fermented foods to your plate, you can combat the bad by adding some gut-boosting foods instead. Being mindful about adding fermented foods to your plate can take up some of the room in your stomach that an extra cookie may have initially filled. 

We aren’t asking you to drastically change your entire diet, just to make some healthier and more mindful choices. 

Many fermented foods are fruits or vegetables (cucumbers, olives, cabbage, cranberries, etc.). However, other foods can be fermented too. Let’s take a look at some foods you can incorporate into your holiday spread to get the added benefits for your health!

Holiday fermented foods from around the world

Fermenting foods was a way to preserve food items and improve shelf life while giving them a boost of flavor that was lacking in most dishes. However, some of them have become a traditional food during the year’s later months that we can’t have the holiday without. 

Some cultures think of fermented foods as a way to set yourself up for good luck and others just pair well with the food spread. So let’s take a look at some of the top holiday fermented foods from around the world.

Kimchi

Kimchi is a Korean dish made from fermented vegetables. It was often made and then buried in special pots to keep it temperature-controlled. Kimchi is a way to reap the benefits of vegetables in the winter months when vegetables become scarce. 

Koreans celebrate National Kimchi Day on November 22. The kimchi-making period is typically throughout November.

While kimchi has recently come back into a place of importance it did lose its popularity for many years. However, with the recent surge in health-related and fermented foods, it has gained popularity again.

Sauerkraut

Sauerkraut is a German dish made from fermented cabbage. Sauerkraut is eaten with pork to bring good luck for the new year. It is still a common dish throughout the world. 

Sourdough bread

Sourdough bread is gaining popularity as gluten intolerances are on the rise. Sourdough bread is made by using a starter. The starter is made from flour and water but is carefully watched to grow helpful bacteria (watching for clear signs of spoilage). 

Sourdough starters can be hundreds of years old and passed down generations like an heirloom. While others can be started and begin being used at around a month old. 

Sourdough bread is a great alternative to the common bread we see this time of year (here’s looking at those delicious Hawaiian rolls that aren’t all that healthy). Sourdough starter is a great thing to have around because it is so versatile and can be used for many different breads and snack treats while giving the added boost of probiotics. 

Fermented cucumbers and olives

Many people will add pickles, fermented cucumbers, and olives to an appetizer tray this time of the year. These are great snacks to take advantage of because they’re often fermented and can help you control your sugar cravings. 

Curtido

Curtido is a staple in Central American households. Curtido is similar to sauerkraut in that it’s made with cabbage. Curtido often adds shredded carrots, onions, sliced jalapenos, and oregano. It’s paired with many dishes and adds a fresh and slightly sour flavor to whatever you’re eating. 

Some curtido is fermented and others are pickled. Either way, you’re getting the added veggies to your diet which is the goal this time of year. 

Borscht

Borsht is a soup made with beetroots. While it is originally a Russian dish, it has been adopted by other cultures and changed to their needs or what foods they have readily available. Some of these countries eat Borsht as part of their Christmas Eve celebration while others use it during the Lenten season or for funerals. 

Fermented applesauce

While most store-bought applesauce is not fermented, you can ferment your own. This will give your family the added benefit of bacteria with a healthy, delicious, light snack with their meal. Plus this is a great food to have for kids to get something sweet but healthy in their tummies.

Fermented cranberries/cranberry sauce

Believe it or not, some people make their own cranberry sauce. It’s a little different than the wiggly, jello-like cranberry sauce that plops out of the can. Its texture and taste are very different, but having real cranberry sauce — especially if it’s made from fermented cranberries will help your health. 

That may not be your priority this time of the year, but if it is, try this swap to help your body feel its best.

Wine and other fermented alcohols

While we don’t condone drinking alcohol, we know it is a part of some traditions you may not want to miss out on. So if you plan to drink, go for the healthier options. Wine and other alcohols can be fermented and those are the ones you’ll want to choose. Check out this article to learn more about which alcohols are “healthier”.

This is a fun time of the year to continue with the wonderful traditions our families have. It never hurts to add in new traditions that support better health. Let us know in the comments which one you’re going to try this year OR if you have a fermented dish your family has, share that with us too!

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