Real Food Fermented Foods Checklist

🫙 Real Food Fermented Foods Checklist

(Check off as you shop or meal prep!)
✅ = Fermented foods with beneficial cultures or traditional fermentation goodness

🥬 Fermented Vegetables

[ ] Sauerkraut
[ ] Kimchi
[ ] Fermented pickles
[ ] Fermented carrots
[ ] Fermented beets
[ ] Fermented radishes
[ ] Fermented green beans
[ ] Fermented cabbage

🥛 Fermented Dairy

[ ] Plain yogurt with live cultures
[ ] Greek yogurt with live cultures
[ ] Kefir
[ ] Cultured buttermilk
[ ] Some cultured cheeses

🫘 Fermented Soy Foods

[ ] Tempeh
[ ] Miso
[ ] Natto
[ ] Fermented tofu

🍵 Fermented Drinks

[ ] Kombucha
[ ] Water kefir
[ ] Fermented herbal drinks

🫙 Pantry Ferments

[ ] Apple cider vinegar with the mother
[ ] Traditional fermented hot sauce
[ ] Traditional fermented mustard
[ ] Naturally fermented olives
[ ] Traditional sourdough bread

🌱 Easy Ways to Add Fermented Foods

[ ] Add sauerkraut to sandwiches or bowls
[ ] Serve kimchi alongside rice or noodles
[ ] Add kefir to smoothies
[ ] Enjoy yogurt with fruit and nuts
[ ] Stir miso into soups or sauces
[ ] Use fermented pickles as a crunchy snack

💡 Don’t Forget:
Look for labels such as “live cultures” when buying fermented foods. Heat processing can destroy live microorganisms, so not every product labeled “fermented” will contain living cultures.

⚠️ Food Safety Note:
For homemade ferments, use current tested fermentation and food-safety guidelines. Keep fermented foods at the proper temperature and use clean equipment to reduce the risk of contamination.