Fermented automatically sounds like live bacterial cultures, good digestion, and a plus for the microbiome. However, it's not that simple when shopping. Sourdough bread, vinegar, sauerkraut, yogurt, and tempeh are produced through fermentation – but not every one of these products still contains live microorganisms at the time of consumption. Here you will learn what to pay attention to regarding labels, refrigeration, and processing.
Fermented does not automatically mean “with live cultures”
During fermentation, microorganisms such as bacteria, yeasts, or molds change the components of a food. For example, they break down carbohydrates and form acids, gases, or other metabolic products. This creates typical flavors, a different consistency, and often a longer shelf life.
The crucial point: The microorganisms do not necessarily have to continue living in the finished product after fermentation.
A food can therefore have been fermented and still no longer contain live cultures. This includes, for example:
- baked sourdough bread,
- pasteurized sauerkraut,
- heated vinegar products,
- shelf-stable fermented drinks,
- certain pickled vegetable products.
During baking, heating, or pasteurization, many microorganisms are greatly reduced or killed. The product remains fermented because the manufacturing process has already taken place.
Learn more about how the gut flora relates to energy, well-being, and nutrition in our article „Gut Health Hub: Why your gut decides whether you have enough energy for your summer adventures“.
Auch der Begriff „probiotisch“ sollte nicht mit „fermentiert“ gleichgesetzt werden. Nicht jede Kultur in einem fermentierten Lebensmittel ist automatisch ein wissenschaftlich untersuchter probiotischer Mikroorganismus. Ebenso können probiotische Kulturen Produkten zugesetzt werden, die gar nicht fermentiert wurden.
How to recognize live cultures on the label
The front of a package usually tells a nice story. However, you'll find the important information on the back.
Look for wording like:
- with live cultures
- live lactic acid bacteria
- active cultures
- not pasteurized
- raw fermented
- unfiltered
- with yogurt cultures
- with kefir cultures
Specific names of microorganisms may also be listed, for example species from the genera Lactobacillus, Lactococcus, Bifidobacterium, or Streptococcus.
We explain in detail in the article "Probiotics and Prebiotics – How Can You Naturally Support Your Gut Microbiome?" what tasks probiotics and prebiotics perform and how they differ.
If such an indication is missing, it does not necessarily mean that no live microorganisms are present. But there is also no reliable confirmation of that.
Read ingredient list and product description together
For yogurt or kefir, you often find the cultures directly in the ingredient list. For kimchi, sauerkraut, or kombucha, on the other hand, they are not always listed individually there because they are produced during natural fermentation.
Therefore, also check:
- Does the product need to be refrigerated?
- Does it say "pasteurized" on the packaging?
- Is it advertised with "live cultures"?
- Are there instructions for storage after opening?
- Is the product natural or highly processed?
A quick look at multiple places on the packaging is more reliable than a single word on the front.
Why "pasteurized" is an important signal
Pasteurization increases the shelf life and improves the microbiological safety of a food product. To achieve this, the product is heated in a controlled manner.
That's generally not a negative thing. It simply means you should distinguish between two different purchase goals:
Are you looking for the typical taste of a fermented product?
Then a pasteurized variety can also be a good fit.
Are you specifically looking for a product with live cultures?
Then you should choose an unpasteurized, usually chilled variety and check the packaging information carefully.
This look is particularly worthwhile for sauerkraut and kimchi. Products from the unrefrigerated shelf are often heated to make them last longer. Chilled varieties can contain live cultures – but the location in the refrigerated section alone is not yet a guarantee.
Does "raw" automatically mean better?
No. "Raw", "unpasteurized", or "with live cultures" initially describes the processing. It does not automatically follow that the product is better suited for everyone.
Pregnant women, small children, elderly people, and individuals with weakened immune systems should pay particular attention to safety, manufacturer information, and individual medical recommendations when it comes to unpasteurized foods.
Yogurt, kefir, kombucha, kimchi, and co. in comparison
Fermented foods can be integrated into the diet in many ways. You can also find practical ideas for breakfast, lunch, and snacks in our article 'Fermented products – how can they be integrated into daily nutrition?'.
Plain yogurt
Yogurt is produced by fermenting milk or a suitable plant-based base with selected cultures.
When shopping, you should look out for the following:
- indication of included yogurt cultures,
- preferably short ingredient list,
- little or no added sugar,
- requires refrigeration,
- no heating after fermentation.
A heavily sweetened fruit yogurt may contain cultures, but it also provides a lot of added sugar. Plain yogurt gives you more freedom: you can add your own fruit, nuts, or seeds.
High-fiber ingredients are also suitable as a supplement. These include inulin, for example, which can be used as a prebiotic by certain gut bacteria. You can read more about this in the article 'Inulin: a natural prebiotic with many applications'.
Kefir
Traditional kefir is made using a culture of lactic acid bacteria and yeast. The so-called kefir grain contains a complex community of microorganisms.
When buying, pay attention to the exact product name. 'Mild Kefir' and traditionally made kefir can differ in the composition of cultures and the production method.
A good shopping profile:
- chilled,
- without unnecessary flavors,
- preferably unsweetened,
- cultures mentioned on the packaging,
- short ingredient list.
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Kombucha
Kombucha is produced by fermenting sweetened tea with a community of bacteria and yeast.
The selection is large: Some products are raw and chilled, others are pasteurized or heavily filtered. Still others contain added sugar, flavors, or fruit juice concentrates.
Therefore check:
- Is the drink pasteurized?
- Does it need to be refrigerated?
- How much sugar does it contain per 100 milliliters?
- Does it say 'live cultures' on the bottle?
- Was sugar added after fermentation?
A sweet kombucha is not automatically a better alternative to a soda. The nutrition label quickly shows you how much sugar it actually contains.
Sauerkraut
Sauerkraut is traditionally produced through lactic acid fermentation. In this process, microorganisms convert the carbohydrates contained in the cabbage into lactic acid, among other things.
For live cultures, it's best to look for:
- fresh sauerkraut from the refrigerated section,
- the note "not pasteurized",
- as few ingredients as possible,
- Cabbage, salt, and possibly spices as a base.
If you want to ferment vegetables yourself, you will find a practical guide in the article "Fermentation at home – how to make pickled vegetables?".
Sauerkraut from a jar or can is often heated. It remains a fermented food but may no longer contain active cultures.
Kimchi
Kimchi is usually made from fermented napa cabbage or other vegetables, salt, and spices. Depending on the recipe, garlic, ginger, chili, spring onions, or fish products are added.
Important when choosing:
- Refrigeration,
- Check pasteurization,
- Compare salt content,
- Note allergens,
- when following a vegan diet, read the ingredient list carefully.
Traditional kimchi may contain fish sauce, shrimp paste, or other animal-derived ingredients. The term "vegetable ferment" does not automatically mean "vegan".
Cabbage isn't the only thing suitable for fermenting. In the article "Why is it worth eating cucumbers and which vegetables are suitable for pickling?" we show which cucumbers and vegetables are good for pickling.
Miso
Miso is a fermented seasoning paste, usually made from soybeans, salt, and a koji culture. It is primarily used for soups, dressings, marinades, and sauces.
The same applies here: Some varieties are pasteurized, others are not.
If you want to use a non-pasteurized variety, you should not cook it for a long time. It is better to add it toward the end of a dish, once it is no longer boiling vigorously.
Tempeh
Tempeh is created by fermenting soybeans with a beneficial mold culture. This binds the beans into a firm block.
Tempeh is usually fried, baked, or cooked before eating. The original culture is therefore typically no longer alive when consumed. Nevertheless, tempeh remains a fermented food with a characteristic flavor and a firm, versatile structure.
Tempeh is a good example of why "fermented" and "contains live cultures when eaten" are two different statements.
Sourdough bread
Sourdough is fermented by lactic acid bacteria and yeasts. However, high temperatures are applied during baking. Therefore, the finished bread typically no longer contains live cultures from the sourdough. Professional information on probiotics also cites sourdough bread as an example of a fermented product that no longer needs to contain live cultures after processing.
That does not make sourdough bread worthless. It simply does not fulfill the same purchase goal as a refrigerated yogurt with active cultures.
Why proper storage matters
If you have found a product with live cultures, you should handle it appropriately at home.
Do not unnecessarily break the cold chain
Living microorganisms respond to temperature, oxygen, and storage duration. Studies on fermented products show that storage conditions can affect the survival of bacteria and yeasts.
Therefore:
- put chilled products in the cart at the end of your shopping trip if possible,
- use a cooler bag for longer trips,
- cool quickly after shopping,
- adhere to the specified storage temperature.
Work cleanly after opening
Always use clean utensils. This introduces fewer foreign germs into the jar or packaging.
For kimchi, sauerkraut, and other vegetable ferments, the vegetables should remain covered with brine if possible. This reduces contact with oxygen.
Assessing changes correctly
Fermented foods can smell sour, tingle slightly, or develop some pressure in the packaging. Depending on the product, this is part of their normal character.
Warning signs, on the other hand, are:
- unusual mold,
- rotten or strongly off odor,
- damaged or leaky packaging,
- noticeable color changes,
- bloated packaging on products where that is not intended.
Always follow the manufacturer's instructions. Do not rely solely on a taste test if unsure.
The shopping checklist for fermented foods
Take half a minute while shopping and check these points:
-
Was the product actually fermented?
"Pickled" can also mean that vegetables were simply doused with vinegar.
-
According to the packaging, does it contain live or active cultures?
Look for a clear statement.
-
Was it pasteurized or heated after fermentation?
Then there are probably no live cultures left.
-
Is it in the refrigerated section?
This is a helpful, but not a definitive, indication.
-
How long is the ingredients list?
Few transparent ingredients make evaluation easier.
-
How high are the sugar and salt content?
Compare similar products directly with each other.
-
Does the product fit your diet?
Check for allergens and animal ingredients in Kimchi, Miso, Kefir, or yogurt.
-
How should it be stored after opening?
Follow the manufacturer's instructions.
These mistakes happen particularly often when shopping
Only paying attention to the word "fermented"
"Fermented" describes the production process. It does not yet say whether the finished product contains live cultures.
Equating refrigerated with unpasteurized
Even a refrigerated product may have been pasteurized. The packaging information is decisive.
Overlooking the sugar content
Kombucha, drinking yogurt, and fermented desserts can contain a lot of sugar. Check the nutrition table instead of just the health promise on the front.
Labeling every fermented food as a probiotic
Fermented foods can contain live microorganisms. But not every culture they contain automatically meets the scientific criteria for a probiotic.
Eating too many new products at once
If you have hardly eaten fermented foods before, you don't have to combine Kimchi, Kefir, Kombucha, and Sauerkraut all in one day right away.
Start with small portions and observe how you tolerate them. Especially highly acidic, spicy, or salty products are not suitable for every person and every diet.
Even with pickled vegetables, it's worth taking a closer look at production and ingredients. You can find more information in our article "Pickles, that's a diet for offal".
What belongs in your shopping cart?
The right fermented food depends on what you're looking for.
For live cultures, products that meet the following criteria are especially suitable:
- are not pasteurized,
- be stored refrigerated,
- explicitly mention active cultures,
- have a transparent ingredient list.
For taste, variety, and culinary diversity, heated fermented products such as sourdough bread, tempeh, or pasteurized seasoning pastes can also be a good choice.
The decisive question is therefore not: "Is this product fermented?" Rather:
"What do I expect from this product – and does the packaging confirm exactly that property?"
Discover fermented foods, natural seasoning products, and selected ingredients for your varied kitchen at BioGo. Read the product description carefully and find the variant that fits your daily life and personal preferences.
