Benefits of including a variety of fermented foods in the diet
Fermented foods have been a key component of human diets for centuries, largely due to their potential health benefits and unique flavours. Here’s a look into why these foods are essential and how they may positively impact your health:
Enhanced Digestive Health: Beneficial bacteria in fermented foods may help balance your gut microbiome, improving nutrient absorption and potentially easing digestive issues.
Boosted Immune System: The gut-friendly bacteria and yeast found in fermented products are believed to be beneficial for a strong immune system, enhancing gut health and reducing inflammation.
Increased Nutrient Absorption: Fermentation can boost the availability of nutrients, making it easier for your body to absorb vitamins and minerals, potentially enhancing your overall nutritional intake.
Better Mental Health: Emerging studies suggest that a healthy gut may influence mental well-being. The beneficial bacteria in fermented foods could produce neurochemicals that affect the brain, potentially improving mood and cognitive functions.
Our favourite Irish-made fermented foods
Fermented foods are enjoying a resurgence in popularity, with local-Irish producers at the forefront. Here’s a look at our favourite Irish-made fermented foods:
Kimchi
Kimchi is a traditional Korean side dish consisting of salted and fermented vegetables, most commonly napa cabbage and radishes. Typically, about one tablespoon is enough on dishes like scrambled eggs or a cheese toastie.
Chef Gerard’s Delicatessen, Castleisland
Located in Castleisland, Co. Kerry, Chef Gerard’s Delicatessen is renowned locally for everything homemade, including its homemade kimchi, crafted using traditional methods that capture the essence of both Irish and Korean culinary styles. We recommend checking out your local delicatessen to see if they make their own kimchi.
Jaru, Dublin
Based in Nutgrove, South Dublin, Jaru combines Irish ingredients with traditional Korean recipes to produce an authentic range of kimchi and fermented sauces. Their kimchi undergoes a minimum two-week fermentation to ensure depth of flavour.
Fairmental, Dublin
Val and Mihaela from Fairmental turned their lockdown hobby into a thriving business in Dublin, using locally foraged ingredients to create unique fermented products. They focus on sustainability and local sourcing.
Sauerkraut
Sauerkraut is a fermented cabbage dish known for its sour taste and crunchy texture. Sauerkraut is fantastic with eggs, on toasties, or as a vibrant addition to leftover bowls featuring roast veggies and chickpeas.
The Cultured Food Company, Cork
Operating out of Co. Cork, The Cultured Food Company ages their sauerkraut in barrels for several months, enhancing the flavours and probiotic content. They commit to using only natural, raw, and unpasteurised ingredients.
Bia Cultures, Monaghan
Bia Cultures in Co. Monaghan specialises in raw, unpasteurized fermented foods made exclusively from seasonal Irish vegetables, giving a unique Irish twist to traditional recipes.While I haven’t yet tried their sauerkraut myself, it comes highly recommended.
Milk Kefir
Milk kefir is a fermented dairy drink made using kefir grains, which contain a symbiotic culture of bacteria and yeast. Milk kefir is best taken in the morning on an empty stomach, but can be added to smoothies and recipes.
Kerry Kefir, Kerry
Our very own Kerry Kefir stands proud among the Irish-made fermented foods. We embrace the traditional methods of kefir production and are dedicated to crafting high-quality, traditional milk kefir, using local milk and live kefir cultures to ensure a nutritionally beneficial product that supports gut health and overall well-being.
Kombucha
Kombucha is a fermented tea drink with a slight fizz. For those who prefer a fizzy drink, kombucha is a great alternative to soft drinks. We recommend looking for homemade or locally sourced options where possible.
Katie’s Kombucha, Dublin
Katie’s Kombucha in Dublin flavours their kombucha with real fruits, avoiding artificial flavours. Their brewing process focuses on using traditional scoby to ensure authentic taste and health benefits.
Green Green Gate, Kerry
The Green Green Gate is a Kerry-based business producing homemade kombucha, sourcing local ingredients to create a naturally fermented beverage available directly through their local network.
All About Kombucha, Galway
Situated in the Gaeltacht of West Ireland, All About Kombucha prides itself on producing organic, live, hand-canned kombucha since 2017, serving the entire nation with their unique brews.
Water Kefir
Water kefir is a fermented drink made from water, sugar, and kefir grains, providing a lighter, non-dairy alternative to milk kefir. Water kefir is another great alternative to fizzy drinks and alcohol-free beverages.
King of Kefir, Dublin
Europe’s first dedicated water kefir brewery, King of Kefir in Dublin, crafts refreshing non-alcoholic drinks enriched with beneficial cultures, using organic ingredients and minimal sweetening.
BKultured, Cork
BKultured in Cork offers a range of water kefir flavours, all fermented for over 72 hours using an organic culture to ensure the highest quality and taste.
Frothing Ferments, Waterford
Frothing Ferments in Waterford utilises time-honoured techniques to produce a range of traditional raw sauerkraut and fermented beverages, focusing on maintaining the integrity of raw fermentation.
Irish fermented foods not only support local producers but also provide a healthier alternative to processed foods, enriching your diet with both flavour and nutrition. Whether you’re looking to boost your gut health or simply enjoy some new flavours, Ireland’s fermented foods market has something fantastic to offer everyone.