By Shruthi Baskaran-Makanju, Food Drink Life

Fermented foods like kimchi, sauerkraut, miso and even yogurt are having a big moment, and it’s not just because they’re trendy. A 2024 medical study found that fermented foods boost your mood, allowing these tangy, flavor-packed staples to offer a burst of brightness and depth to even the simplest winter meals.

Tangy, bold and rich, fermented food staples don’t just add flavor – they bring a welcome spark to even the simplest winter meals. Not only will they enliven your daily meals, but there’s evidence to suggest that they can also pull you out of that mid-winter slump.

Move over casseroles – fermented foods are the latest stars on social media. Home pages are overflowing with tutorials on everything, from making your own kombucha to crafting the perfect kimchi fried rice. Why the sudden obsession? Fermented foods are not only versatile but also provide that punch of bold, complex flavor that feels like a much-needed wake-up call during the colder months.

“Eating fermented foods is a powerful tool for nurturing your mental health by changing your microbiome,” notes Dr. Susan Albers for the 2024 Cleveland Clinic research. “It releases beneficial bacteria into our gut that makes a good environment for creating neurotransmitters that help to boost our mood.”

Take miso soup, for example. One creator’s miso ramen hack recently garnered millions of views, thanks to its simplicity and satisfying umami kick. Another viral star is kimchi mac and cheese – a genius way to combine spicy, tangy kimchi with melted cheese for the ultimate comfort food mashup.

For busy millennials and Gen Zers, fermented foods fit right into the narrative of convenience and creativity. A little scoop of sauerkraut or a dollop of miso paste can transform a dish with almost no effort, making it the ideal addition to weeknight dinners.

In an age where convenience often trumps tradition, fermented foods offer a rare blend of both. They’re rooted in centuries-old techniques yet perfectly suited for modern, fast-paced kitchens. As people crave deeper connections to their food – whether through DIY fermentation projects or rediscovering cultural staples – these tangy, umami-packed ingredients provide a satisfying link between the past and present. The growing interest in fermentation isn’t just about bold flavors; it’s about reviving traditions, celebrating global cuisines and making everyday meals feel a little more intentional.

Winter meals often lean toward hearty and heavy. While there’s comfort in a rich stew or creamy pasta, fermented foods add a vibrant contrast that cuts through the richness and makes dishes more dynamic. Think of them as your secret weapon for keeping winter meals interesting.

Kimchi, with its spicy tang, can be tossed into a quick fried rice, served alongside scrambled eggs or added to a steaming bowl of ramen. Sauerkraut isn’t just for hot dogs – try it in a grain bowl, layered on a sandwich or even stirred into mashed potatoes for a surprising twist. And miso? It’s a flavor bomb waiting to be whisked into soups, marinades or salad dressings.

Fermented foods have been around for centuries, with different cultures putting their own spin on the process. Koreans perfected the art of kimchi, Germans brought us sauerkraut and the Japanese elevated miso into an art form. While these dishes may come from different corners of the globe, they all share a common theme: practicality.

Fermentation was historically a method of preserving food through long winters, but today it’s all about enhancing flavor. This global tradition means there’s no shortage of options to explore. From tangy Indian pickles eaten with fresh homemade naan to refreshing Mexican tepache, fermented foods offer endless ways to spice up your winter meals.

The beauty of fermented foods is how easily they can be incorporated into your routine. They don’t require fancy recipes or hours in the kitchen. Stir a spoonful of plain yogurt into your morning oats or top it with granola and fruit for a bright, satisfying start to the day. Layer sauerkraut onto your favorite sandwich or wrap for a tangy crunch that wakes up your taste buds. Pair kimchi with crackers and cheese for a quick and flavorful afternoon snack, or keep jars of pickled onions or fermented hot sauce on hand to instantly elevate any meal.

While fermented foods may seem trendy, they’ve been quietly sitting in our fridges and pantries all along, waiting for their moment to shine. They’re not just an easy way to brighten up your meals but also an opportunity to embrace tradition and experiment with flavors you might not have tried before.

So, next time the winter blues strike, skip the heavy casseroles and comfort yourself with something a little lighter but just as satisfying. Whether it’s a spoonful of kimchi, a miso-rich soup or a tangy yogurt parfait, fermented foods bring a spark to winter meals that’s impossible to ignore. Because when the days are cold and gray, every little burst of flavor counts.

Shruthi Baskaran-Makanju is a food and travel writer and a global food systems expert based in Seattle. She has lived in or traveled extensively to over 60 countries, and shares stories and recipes inspired by those travels on Urban Farmie.