Improve Your Health with Fermented Foods

Fermentation is one of humanity’s oldest food preparation practices, and due to evolving trends in healthy living, today it’s more popular and relevant than ever. Fermented foods are trending in a big way these days, and for good reason; not only do they add unique flavor, texture, and variety to our diet, they provide incredible health boosting properties as well. Whether you are talking about yogurt, sauerkraut, sourdough bread, and more, fermented foods have become a staple once again in our diets.

The most effective way to encourage the growth of a diverse gut microbiome is to consume a variety of foods that support the growth of good bacteria. The process of fermentation allows for the growth of live, and/or inactive, microorganisms (probiotics) that populate the gut with healthy bacteria. The presence of this good bacteria then boosts the nutritional value of everything we consume, promoting healthy digestion. Another benefit of having probiotics in our gut is that they lower the PH in the intestine, making it inhospitable to bad bacteria, thereby reducing the presence of harmful microbes in the gut.

The process of fermentation also helps break down complex carbohydrates into byproducts that enhance the absorption of nutrients as well as strengthen the intestinal barrier, offering better support for the digestive system. Take for example sourdough bread; the fermentation process transforms the gluten that is naturally in the flour, reducing the digestive irritants so that it’s much easier for the body to digest. Unlike bread made with a single commercial yeast, sourdough relies on a stable community of lactic acid bacteria and wild yeasts that work together in symbiosis. Over long fermentation times, these microorganisms develop complex aromas, subtle acidity, and a distinctive texture that cannot be hurried or replicated. This slow process allows the microorganisms to begin breaking down components of the flour, effectively beginning the digestion process before the bread is consumed.

Another health benefit of eating fermented foods is the boost in immune function. The gut plays a significant role in how well our immune system functions (70% of the body’s immune cells are found in the gut.) By including fermented foods in the diet, we introduce a rich diversity of gut-friendly microbes that strengthen our microbiome, which in turn supports a more robust immune system. The good bacterium in fermented foods also adds a plethora of nutrients such as B vitamins, digestive enzymes, and vitamin K. For example, Vitamin B12, which isn’t found in plant-based food sources, is present in vegetables that are fermented.

Several studies have shown a link between a less diverse microbiome and chronic inflammatory conditions, including IBS, Type II Diabetes, and fatty liver disease. So, a healthier and more diverse microbiome can lead to a reduction in chronic inflammation in the body. However, it’s important to note that the live organisms in fermented foods can interfere with certain medications or gastrointestinal conditions. If you take medications or struggle with these digestive issues, it is always best to check with your health care provider before adding fermented foods into your diet.

If you’re new to fermented foods, start small; including just one serving a day of these foods into your diet is a great way to enjoy the health benefits of these delicious and nutritious foods.

If you’re ready to add some fermented foods into your diet,  

here are some of my favorites:

·      Kimchi- Spicy, bold and full of flavor, kimchi combines fermentation with vegetables, which means you’re getting probiotics, fiber, and nutrient dense foods at the same time.

·      Miso- A fermented soybean paste commonly used in Japanese cooking. Miso contains beneficial bacteria and adds depth of flavor with minimal calories.

·      Kefir- A fermented, yogurt-y drink that’s tangy and contains a wider variety of healthy bacteria and yeast than many yogurts.

·      Sauerkraut- This fermented cabbage has been a staple of German cuisine for centuries and provides probiotics along with fiber and vitamins. (*Choose unpasteurized versions in the refrigerated section to make sure those live cultures are still doing their job.)

·      Tempeh- A plant-based protein made from fermented soybeans, it’s easy to digest and a great source of vegetarian protein.

·      Kombucha- A fizzy tea with real health benefits; kombucha contains plenty of probiotics however some varieties can be high in sugar, so stick to small servings and check labels to make sure you’re not undoing the benefits with too much added sugar.

·      Yogurt- One of the most accessible fermented foods and a great entry point if you’re new to probiotics. Look for yogurt with live and active cultures as they support digestion and help maintain a healthy balance of gut bacteria. Plain or Greek varieties with no added sugars are best- sweeten with fruit or a bit of honey if desired.

·      Sourdough bread- The fermentation process helps break down some of the starches and gluten in the bread, making it easier to digest and reducing its impact on blood sugar levels compared to highly refined white breads. Look for traditional varieties made with a live starter, (or better yet, make your own) and pair it with fiber or protein to balance out your meal.

Namaste,

Robbie