More and more research is emerging showing just how important good gut health is for overall wellbeing. One of the ways that we can improve our gut health is by including more fermented foods in our diet.

What Is Food Fermentation?

Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs — such as starch and sugar — into alcohol or acids. The alcohol or acids act as a natural preservative and give fermented foods a distinct zest and tartness. Fermentation also promotes the growth of beneficial bacteria, known as probiotics .Probiotics have been shown to improve immune function as well as digestive and heart health. Therefore, adding fermented foods to your diet may benefit your overall well-being.

Health Benefits of Fermented Foods

A number of health benefits are associated with fermentation. In fact, fermented foods are often more nutritious than their unfermented form.

Here are the key health benefits of fermented foods.

Improves Digestive Health

The probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut and may alleviate some digestive problems.

Boosts Your Immune System

The bacteria that live in your gut have a significant impact on your immune system. Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold.

Makes Food Easier to Digest

Fermentation helps break down nutrients in food, making them easier to digest than their unfermented counterparts. For example, lactose — the natural sugar in milk — is broken down during fermentation into simpler sugars — glucose and galactose .  As a result, those with lactose intolerance are generally fine eating fermented dairy like kefir and yogurt .

Other Potential Benefits

Studies have shown that fermented foods may also promote:

• Mental health: A few studies have linked the probiotic strains Lactobacillus helveticus and Bifidobacterium longum to a reduction in symptoms of anxiety and depression. Both probiotics are found in fermented foods.
• Weight loss: While more research is needed, some studies have found links between certain probiotic strains — including Lactobacillus rhamnosus and Lactobacillus gasseri — and weight loss and decreased belly fat.
• Heart health: Fermented foods have been associated with a lower risk of heart disease. Probiotics may also modestly reduce blood pressure and help lower total and “bad” LDL cholesterol.

Stanford school of medicine study, 2021.

Justin Sonnenburg is an associate professor of microbiology and immunology at Stanford School of Medicine, where he studies the gut microbiome in health and disease. He co-authored a clinical trial that showed that a diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation. 

The study compared the effects of a 10-week diet that included either fermented or high-fiber foods on 36 healthy adults. The fermented-food group consumed foods such as yogurt, kefir, fermented cottage cheese, kimchi, and kombucha tea, while the high-fiber group consumed foods such as legumes, seeds, whole grains, nuts, vegetables, and fruits.

The study found that the fermented-food group had an increase in overall microbial diversity, with stronger effects from larger servings. They also had lower levels of 19 inflammatory proteins in their blood, including interleukin 6, which is linked to conditions such as rheumatoid arthritis, Type 2 diabetes, and chronic stress. 

The high-fiber group, on the other hand, did not show any significant changes in their microbiome diversity or inflammatory markers.

The study suggested that fermented foods can help counter the decreased microbiome diversity and heightened inflammation that characterize industrialized populations^.

Safety and Side Effects

Fermented foods are considered safe for most people. However, some individuals may experience side effects. Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating. These symptoms may be worse after consuming fiber-rich fermented foods, such as kimchi and sauerkraut.

It’s also important to note that not all fermented foods are created equal.

Some products may contain high levels of added sugar, salt, and fat — so it’s important to read nutrition labels to make sure you’re making a healthy choice.

If fermenting at home, make sure you follow recipes closely for safety purposes. Incorrect temperatures, fermentation times, or unsterile equipment can cause the food to spoil, making it unsafe to eat.

Including Fermented Food in Your Diet

Here are some foods that you may want to start including.

Bio-Live Yoghurt

 Yoghurt contains live, active cultures of lactobacillus bacteria that help keep your bad bacteria in check. Greek yoghurt is a good source of protein and calcium.

Sourdough Bread

Made by the fermentation of dough using naturally occurring lactobacilli and yeast, sourdough bread has more of a sour taste and takes longer to digest, which is good for your blood sugar levels.

Kefir

A fermented milk drink similar to yoghurt, but with a sourer taste and a slight “fizz” which is due to the carbon dioxide produced as the end product of the fermentation process. Kefir is a good source of calcium and rich in probiotic bacteria.

Miso

A paste made from fermented soybeans, commonly used as an ingredient in miso soup. It can be added to lots of other dishes including soups and stews.

Tempeh

Made from fermented soybeans tempeh is high in protein, but also contains a good amount of probiotics. A versatile protein source that soaks up flavour so is a good meat alternative in stir-fries and curries.

Pickles

Lacto-fermented dill pickles are fermented by the microbe known as Lactobacillus and are a good source of probiotics and fibre. Pickles are high in vitamins A and K.

Do not confuse fermented pickles with unfermented pickles. Unfermented pickles are commonly found in our supermarkets.

Sauerkraut

Produced as a result of lactic acid fermentation with cabbage, sauerkraut is an excellent source of probiotics, fibre and iron.

Kimchi

A Korean cuisine staple made from fermented vegetables like cabbage and radish seasoned with chilli powder, ginger and garlic. Kimchi is loaded with vitamins A, B and C and the “healthy bacteria” called lactobacilli.