Fermented Foods: Health Benefits

Before I began eating real food, ferments such as sauerkrautThe following are some examples of how to get started: Kombucha weren’t even on my radar. I didn’t want to eat these fermented foods because they tasted and smelt too strong. Thank you, but I prefer my bland carbs! 

In a couple of years I realized that I was enjoying these foods. They were so good that I craved them occasionally. I was afraid to make them myself. As I learned more about the health benefits, I became braver and tried them. You can read this article about the importance. Traditional foods. 

Now that I have, I’ll never go back. Fermented foods are good for you. I even eat kimchi regularly!  

What are Fermented Foods?

Lacto-fermentation is the process that ferments foods. Lactic acid is produced when natural bacteria consume the sugars and starches in food. This process preserves foods and produces vitamins, minerals and enzymes. The bacteria also produce biologically active peptides, as well as different strains of probiotics. Vitamin K2, an important vitamin for bone health, is made by the lactic acid bacteria. 

When we ferment food, it preserves nutrients while making them easier to digest.  

It is possible to digest gluten more easily with sourdough. Even the FODMAPs found in wheat are reduced. It’s easier for people who suffer from IBS, or have other FODMAP problems like bloating and IBS to digest.  

Not only are they easier to digest, but they’re packed with probiotics. It could be the reason why eating fermented food is linked to better gut health.

Here are some reasons why cultures have traditionally fermented their food:

1. Prevents food spoilage by preventing mold.
2. It helps prevent food from transmitting bad bacteria or pathogens.
3. Food shelf-stable (keeps food fresh from harvest to consumption).
4. The flavor is improved or changed (like cucumbers and pickles).
5. The food is enriched with vitamins and nutrients.

By breaking down antinutrients, fermentation can improve the nutrients in foods. These Plant toxinsThey are found in some foods, and they prevent us from absorbing the other nutrients.

Fermenting soy beans, for instance, can help lower the phytic acid content. Fermentation is required for olives to be edible. Some ferments can reduce the amount of alcohol. oxalate levelsPickled beets is a great example.

Common Fermented Foods

Since ancient times, cultures around the globe have consumed fermented dairy products, vegetables, and other food. From sauerkraut to kimchi, and everything in between. Since generations, these foods have played a vital role in human health.

Here are some examples of fermented food. I’ve also included some recipes to make yourself or incorporate into recipes:

Pickles

Cucumber pickles is what we typically think of when we think pickles. Pickling green beans and carrots are just a few of the many foods you can pickle. Here’s How to pickle cucumbers. 

Sauerkraut

Germans ferment cabbage since thousands of years in order to preserve it through the winter. Not only is it practical for food storage, but it’s also great for health. It is easy to learn how. make sauerkrautAt home 

Kimchi

This Korean side is not just fermented cabbage. Tradition family recipes are spiced up with the addition of other vegetables. Spring onions, celery and cucumber are all examples. Kimchi is also available in a variety of seasonings. Popular condiments and spices include Korean chili powder, fish sauce, garlic, ginger and other zingy flavors. 

Miso

Miso is fermented soya paste. Japanese made the first miso with koji and salt. Aspergillus oyzae). Others add ingredients like sesame, seaweed or grains (rice, barley, etc.). Miso is used in soups, sauces, and as a flavoring. 

Tempeh

This fermented soya cake is from Indonesia. They ferment soybeans using a fungus. Rhizopus oligosporusYou can also find out more about Rhizopus oryzae. Many people marinate it with spices or salt and then fry. Tempeh can then be consumed alone, or added to soups, sandwiches, and stir-fries. It’s really good at absorbing the flavors of whatever you cook it in.

Natto

Another Japanese fermented food is this. The whole soybeans are fermented. Bacillus subtilis var. Natto. It’s an acquired taste with its strong smell, and flavor and has a sticky or slimy texture. They often serve it with rice, and (believe it or not) it’s popular breakfast food in Japan. It’s eaten cold, and some people enjoy it with added onion or kimchi. 

Yogurt 

The yogurt that most people purchase today is not the original. We used to make raw milk yogurt without adding any sugar, flavors, colors or colors. The cultures help to digest the milk by breaking down its proteins and sugars. Live bacteria are also beneficial to the gut microbiota of our digestive system. 

Cheese

Cheese is another form of fermented milk. Cheese is made with a different culture than yogurt. Different bacteria cultures are used to make different types of cheese. Longer fermented or “aged” cheeses break down more of the sugars. These cheeses are more tolerant to those who have lactose allergies. 

Fermented Drinks 

Fermented drinks have similar health benefits to fermented food: 

Wine 

Wine is traditionally made with grapes but can be made using many other ingredients. Apples, cherries, dandelions and even pumpkins can be used. You’ve probably heard wine has the antioxidant resveratrol, which comes from grape skins.

There are a few things you should look out for when choosing a wine. Pesticides, GMOs, sulfites and other factors are all important. Many wines are flavored with sugar or dyes to improve their taste and appearance.

Discover how to pick a healthy red wine. This podcast episode. 

Kombucha

This popular drink is fermented. Originally, it was made from black tea and sugar. It is fermented using a starter known as a SCOBY. SCOBY stands for Symbiotic colony of bacteria and yeast. Now, kombucha comes in a variety teas and flavors. Some are even flavored with fruit juices and coconut water. 

Commercial kombucha may be costly and contain added sugar. But you can easily make your own kombucha. Here’s Make kombuchaYou can make it at home. It can be made in batches but I prefer to make it all at once. continuous brew kombuchaIt will save you time and be available to you at any time. 

Kefir

Kefir is a traditional culture that ferments milk. However, it doesn’t have to use cow dairy. For those who can’t do dairy, try my Coconut Milk Kefir Recipe. This can be used to make water kefir. Water Kefir Soda Recipe.

Studies have shown that probiotic-rich food is linked to overall health. These time-honored food have been lost to modern society due to changes in technology and in food preparation.

Where are all the fermented food?

Over the last decade, the amount probiotics and other enzymes in our diet has dropped dramatically. Raw milk has been replaced by pasteurized milk. Pasteurized milk has replaced raw milk. Vinegar-based pickles and sauerkraut have replaced traditional lacto-fermented versions… the list goes on.

Even grainsWhen we prepared them through soaking, sprouting and fermentation, they were much safer to consume. These traditional methods reduce the antinutrient content of foods and make them healthier. These include lectins, phytic acids and other substances.

Instead of the nutrient-rich foods full of enzymes and probiotics our grandparents probably ate, today’s average diet is mainly sugar-laden, lab-created dead foods.

Why are fermented foods so healthy? We’ll cover that next.

Fermented Foods: Health Benefits

Why eat this food? They taste great (I promise you will get used to it!). You can find many more reasons to make and eat fermented food:

• Probiotics – Fermented foods and drinks introduce beneficial bacteria to the digestive system. They also balance the bacteria within the gut. It has been proven that probiotics may even help reverse certain diseases. Additionally, they can enhance immunity and aid digestion.
• Postbiotics –  Fermented foods also help improve your body’s production of POSTbiotics. They are produced when your gut bacteria digest a prebiotic, such as fiber. They’re actually a waste product of bacteria. Some of these postbiotics you might have heard about. Short-chain fatty acid (SCFAs), such as butyrate, enzymes and amino acids. Learn more Postbiotics is discussed here.
• Absorb Food Better – Having balanced gut bacteria and enough digestive enzymes helps you absorb more nutrients from food. Fermentation also improves the bioavailability of food’s nutrients. Fermented oat gruel, for example, improves iron absorption. You may not need as many supplements because you’ll be absorbing more of the live nutrients in your foods. You can thank the microorganisms for helping you.
• Gut Health – Including Lactic acid bacteriaFermented foods can help improve digestion. Fermentation activates nutrients in foods, such as flavonoids. They benefit the body by improving cardiovascular, metabolic, and immune health. 
• Promote Weight Loss – Fermented food may also help battle the bulge. Over time, daily consumption of fermented food leads to a decrease in body weight. Weight loss and weight gain can be affected by the balance of gut microbiome. In order to combat obesity, it is important to take these foods into consideration.
• Improve Mental Health – Improving intestinal health with fermented foods may improve your mental state. It feeds bacteria that produce neurotransmitters such as serotonin. Serotonin is recycled by SSRIs, which are common antidepressants. Mental health should include addressing the gut. 
• Lower Inflammation – Including more fermented foods in your diet can help lower inflammation. The production of postbiotics that fight inflammation is boosted by increasing the good bacteria within the gastrointestinal tract.
• Immune System Balance – By increasing the diversity of species in the microbiome, fermented foods also help balance the immune system.

Fermented foods have many benefits.

• Budget-Friendly – Adding healthy foods to your diet can get expensive. Even on a tight budget, fermented food is a good way to add nutrition. For a few dollars, you can make your own home-made whey. Just a little bit Sea saltIt’s easy to ferment vegetables and other foods at a low cost. You can also make water kefir. KombuchaHomemade meals that only cost pennies per portion are available. By adding these foods to your diet, you can reduce the need for supplements and save even more money.
• Preserve Food Easy – Homemade salsa only lasts a few days in the fridge—Fermented homemade salsaLasts for months! Sauerkraut, pickles and beets are also garden foods. Lacto-fermentation lets you store these foods longer without losing their nutrients. Contrary to traditional canning.
• Save Space – You can store them in your garage or pantry instead of storing them in the refrigerator if you vacuum seal them. This is especially helpful during the summer months when I am trying to conserve as much fresh fruit and vegetables as possible. 

Bring on the Bacteria Fermented foods: How to incorporate them into your diet

It is easy to add fermented food to your diet. It can also help you save money by reducing the need for digestive enzymes or probiotics.

Basics: You can make foods like sauerkrautWith just water, salt, and cabbage on your counter. This recipe can be adjusted to fit one head of cabbage in a quart jar.

Fermented drinks can be added to your diet. Carbonated water kefirYou can make kombucha at home. These drinks are easy to make, and they can replace sodas that are unhealthy. I love it. Kombucha Kamp offers a variety of startersTo make my own, order a SCOBY culture. For starters, you can order a SCOBY. You can read more about it here.

Fermented Food Recipes

Here are some other fermented food recipe ideas for you:

Fermented Drinks Recipes

Start slowly with fermented food if you are experiencing digestive problems. You can start with just a spoonful of sauerkraut or a few drops of kefir a couple of times a week and build up. Slow down, stop or consult your doctor if you experience bloating, stomach discomfort or indigestion. SIBO (Small Intestinal Bacterial Overgrowth) may be the cause of your symptoms. 

This article has been reviewed by a medical professional. Dr. Jennifer Pfleghaar, D.O., FACEP, ABOIM. Dr. Jennifer is an Emergency Medicine physician with a dual board certification. She also has a practice in Ohio that practices Integrative Medicine. This is not medical advice and you should always consult your doctor.

Are you a big fan of fermented products or still on a fence? Share your favorite fermented food if you’re a fan!