Fermented Foods from Around the World You’ve Never Heard Of—But Should Be Eating

You’ve likely heard of kombucha, kimchi, and sauerkraut. Maybe you’ve even tried miso or kefir. But the world of fermented foods is vast, fascinating, and full of unsung heroes that are not only bursting with bold flavor but also teeming with gut-loving probiotics.

Across continents and cultures, fermentation has been used for centuries as a way to preserve food and develop complex, layered flavors. And while the microbiome benefits are real—helping with everything from digestion to inflammation—the flavor adventures are what truly make fermented foods irresistible.

Ready to meet the world’s most delicious, fermented underdogs?

1. Togwa – Tanzania’s Fermented Sorghum Drink

Togwa (or togwa ya mtama) is a traditional Tanzanian drink made by fermenting millet, sorghum, or maize with warm water over several days. Slightly thick and mildly sour, it's often sweetened and consumed as a cooling, filling beverage in hot weather.

It’s a cultural staple in East Africa, where it plays a significant role in rural nutrition and hydration, particularly in areas where clean water is scarce.

2. Hakarl – Iceland’s Sharky Surprise

One of the world’s most polarizing fermented foods, hákarl is made from Greenland shark that has been buried, fermented, and then air-dried for several months. Its strong ammonia smell and chewy texture are legendary.

While it may not top your must-eat list, hákarl has cultural roots in Icelandic survival traditions, as described by the National Museum of Iceland and highlighted in culinary episodes of Bizarre Foods and Parts Unknown.

Photo credit: Wikipedia

3. Gundruk – Nepal’s Fermented Leafy Greens

Gundruk is a traditional Nepalese preparation made by fermenting mustard, radish, or cauliflower greens, then sun-drying them. It’s used in soups and curries or eaten as a crunchy snack.

According to the Journal of Food Science and Technology, gundruk offers an excellent source of lactic acid bacteria and plant-based vitamins, especially in communities where meat and dairy are scarce.

4. Poi – Hawaii’s Fermented Taro Mash

Made from mashed, fermented taro root, poi has a creamy, paste-like consistency and a tangy flavor that intensifies the longer it ferments. Traditionally eaten as a staple by Native Hawaiians, it’s incredibly nutrient-dense and gut-friendly.

Modern research notes poi’s naturally occurring probiotic cultures and its hypoallergenic qualities, making it a great option for people with dietary sensitivities.

5. Kashk – Persia’s Fermented Yogurt-Whey

Used in Iranian and Middle Eastern cuisine, kashk is a form of fermented whey—either liquid or dried into a powder. It’s often drizzled over eggplant dishes, soups, or stews for an ultra-salty, tangy finish.

As described in historical accounts, kashk provided a preserved dairy option before refrigeration and is loaded with protein and calcium.

6. Pla Ra – Thailand’s Fermented Fish Paste

Pla ra is a pungent, fermented freshwater fish paste used in Isaan cooking, particularly in dishes like som tam (green papaya salad). It’s fermented with rice bran or roasted rice powder for months to develop its deep umami punch.

Thailand’s Department of Fisheries has studied plara's microbial profile and notes its balance of lactobacilli and flavor-producing halophilic bacteria that give it its signature funk.

7. Nham – Laos’s Fermented Pork Sausage

This Laotian delicacy is made by fermenting raw ground pork with sticky rice, garlic, and salt, then wrapping it in banana leaves. The rice helps kickstart fermentation, while the garlic and salt preserve the sausage.

A Food Safety Authority of Thailand study shows nham’s naturally acidic pH makes it less hospitable to harmful bacteria, making it surprisingly safe when properly made—even raw.

8. Tursu – The Balkans’ Fermented Pickled Vegetables

Tursu (or turshi) is common throughout the Balkans, Turkey, and the Middle East and refers to vegetables pickled in brine and sometimes vinegar. While vinegar-pickled tursu is popular, the traditional version ferments in salty water over weeks.

The Slow Food Foundation lists several regional tursu varieties as culturally significant fermented products, each offering unique strains of probiotic-rich lactic acid bacteria.

9. Doenjang – Korea’s Earthier, Older Cousin of Miso

Doenjang is a fermented soybean paste used as a base for soups and stews, deeper and funkier than Japanese miso. It’s made by aging fermented soybean bricks (meju) for several months or even years.

Scientific studies reveal doenjang’s impressive array of isoflavones, peptides, and probiotics—beneficial for gut health, metabolism, and even anti-inflammatory responses.

10. Smen – North Africa’s Preserved Fermented Butter

Smen is a salted, spiced butter that’s been aged in clay jars for months (or years). It’s a staple in Moroccan and Algerian cooking, often used in couscous or lentil dishes, and has a strong, cheesy aroma.

North African food historians say smen was once buried underground to age and was often passed down through generations—like a family heirloom of flavor.

Why These Fermented Foods Matter More Than Ever

Fermented foods aren’t just trendy—they’re essential. They naturally contain lactic acid bacteria and bioactive peptides that support gut health, reduce inflammation, and aid in nutrient absorption. Studies published in the Nature Reviews Gastroenterology confirm that regular consumption of diverse fermented foods can boost microbiome diversity and reduce disease risk.

Best of all? These forgotten global ferments offer a deeper, richer taste of culture—preserved by time, bacteria, and tradition.