Blog

New to fermented foods? Meet three of the most popular, kimchi, sauerkraut and yogurt, with simple serving ideas and a traditional Chinese medicine view of digestion.

Three jars worth knowing

Walk into almost any supermarket on the North Shore or the Northern Beaches and you will find kimchi, sauerkraut and yogurt within a few aisles of each other. All three are made by fermentation, a process in which friendly microbes transform sugars into acids. Here is a quick introduction to each.

Kimchi

Kimchi is the most famous Korean side dish, usually made from napa cabbage, radish, garlic, ginger and chilli. It is spicy, sour and crunchy. Try a small spoonful with fried rice, eggs or noodles. Because it is quite salty and hot, a little goes a long way.

Sauerkraut

Sauerkraut is finely shredded cabbage fermented with salt, a staple in Central and Eastern European cooking. Refrigerated versions are more likely to contain live bacteria than heat-treated jars on the shelf. Add it to sandwiches, salads or alongside roast vegetables.

Yogurt

Yogurt is milk fermented by bacterial cultures. If live bacteria matter to you, look for the words live and active cultures on the label and choose plain varieties to avoid added sugar. It works well with fruit, in dressings, or swirled into a curry.

Why people are interested

The human gut carries a large and varied population of bacteria, described by research such as the Human Microbiome Project. Scientists are studying how these microbes relate to wellbeing and how fermented foods might interact with them. The evidence is still developing, so it makes sense to see these foods as tasty additions to a balanced diet rather than as health products.

How Chinese medicine sees digestion

In traditional Chinese medicine (TCM) theory, the digestive system turns food into Qi, the vital energy said to sustain the body. Traditionally, moderate portions, regular mealtimes and mostly warm food are recommended. At our Lane Cove and Freshwater rooms, diet is often discussed alongside acupuncture and herbal medicine.

Before you start

If you have a medical condition, a weakened immune system or high blood pressure, check with your GP or a dietitian before adding salty or fermented foods.