Fermented foods provide important benefits for your body, especially your digestive health and your immune system.
Fermented foods undergo the natural process of being fermented by beneficial bacteria, fungi, or yeast.In this process, sugar molecules in the food are converted to alcohols or acids. Fermented foods are nutritious and a rich source of probiotics, the good bacteria your body needs. By learning to incorporate fermented foods into your diet, you can enjoy all the benefits of probiotics while enjoying delicious foods and drinks without the need for supplements.
What are fermented foods?
Fermentation gives food a bitter taste, but it also extends the shelf life. This process is often accomplished using a starter culture of bacteria or yeast added to food. It may also be done by placing the food in a salt water bath.
The most common fermented foods include kimchi, sauerkraut, miso, tempeh and cultured yogurt. Kombucha is an increasingly popular fermented tea drink that can be found in most supermarkets. It has been.[1]
4 important reasons to eat fermented foods
Fortunately, the effects of eating fermented foods have been well studied.Many ancient diets in cultures around the world included fermented foods and beverages, from yogurt in the Mediterranean to fermented soy products in East Asia. It contained. Here’s what fermented foods can do for your health, according to research:
- Improve digestive health
One of the main roles played by good bacteria is to absorb nutrients from your diet. Fermented foods are a source of beneficial bacteria and prebiotics. Prebiotics are a type of fiber that provides food for colonies of good bacteria. So when you’re eating fermented foods, you’re doing more to protect your population of good bacteria. .[2]
- Get more nutritional benefits
Foods acquire their nutritional value through a fermentation process. Good bacteria produce vitamins and minerals to supplement nutrients already present in food. Fermentation removes anti-nutrients such as lectins that block nutrient assimilation. Microorganisms involved in the fermentation process also produce enzymes that help the body absorb the nutrients found in food.[3]
- strengthen the immune system
Beneficial microbes are involved not only in digestion and nutrient assimilation, but also in immune function. Much of the immune system’s activity takes place in the gut, where microbes signal immune cells when pathogens are present. Friendly bacteria help your immune system react quickly to threats, so eating fermented foods regularly can help reduce the incidence of common colds and flu.[4]
- Protects Against Atherosclerosis and Heart Disease
Probiotics in fermented foods support heart health by reducing the absorption of cholesterol in the gut. This lowers your risk of high blood pressure and atherosclerosis, or the buildup of cholesterol in your arteries.[5]
Fermented food safety tips
Some fermented foods can be found in stores, but you can benefit from fermented foods by making your own at home. When making kimchi, sauerkraut, and other fermented vegetables, store them in airtight containers. please. If you’re making kombucha or kimchi, work in a well-sanitized area to avoid contamination with bad bacteria. Fermented vegetables can be refrigerated for up to 9 months.
eat fermented foods for health
Taking a probiotic supplement is one way to support gut health. However, incorporating fermented foods and drinks into your diet will naturally provide the probiotics your microbiome needs. That will help you save money, add a new flavor to your diet, and get prebiotic fiber that beneficial bacteria can eat.
References:
- “Kefir Improves Lactose Digestion and Tolerance in Adults with Lactose Indigestion,” Steven R. Hertzler, Ph.D., RD and Shannon M. Clancy, MS, RD, May 1, 2003, Available here. Journal of the Academy of Nutrition and Dietetics.
DOI: 10.1053/jada.2003.50111 - health.harvard.edu/staying-healthy/the-benefits-of-probiotics
- “Health Benefits of Fermented Foods,” by Nevin Şanlier, Büşra Başar Gökcen, and Aybüke Ceyhun Sezgin, 20 October 2017, Available here. Critical Review of Food Science and Nutrition.
DOI: 10.1080/10408398.2017.1383355 - “Effect of probiotics on the incidence and duration of cold and flu-like symptoms in children.” Gregory J. Leyer, PhD. Shuguang Li, M.S. Dr. Mohamed E. Mubasher. Dr. Cheryl Reifer and Dr. Arthur C. Ouwehand, August 1, 2009, Pediatrics.
DOI: 10.1542/peds.2008-2666 - “Probiotics and their impact on metabolic disease: An update.” Juhi Aggarwal, Gaurav Swami and Mayur Kumar, January 2013, Available here. Journal of Clinical and Diagnostic Research.
DOI: 10.7860/JCDR/2012/5004.2701
