Fermented Foods: What are they and how can they boost your health?

Fermentation is a way of preserving the flavor, texture, and quality of food as well as

enhancing shelf-life. 

It’s a natural process through which microorganisms like yeast and bacteria convert complex molecules into simple ones; for example carbohydrates — like starch and sugar — into alcohol or acids. Through the fermentation process, beneficial bacteria like probiotics are formed. 

While some fermented foods can have strong odors (think bleu cheese and sauerkraut), the process of fermentation is very different from rotting, which is an uncontrolled decomposition leading to the growth of dangerous bacteria and molds (and which, eventually, turns food into dirt). While rot makes foods break down quickly, fermentation preserves them.

There are many fermented foods at the grocery store, many of which you’ve probably seen – and some of which you may already enjoy. 

Some of the most common fermented foods include:

• Sauerkraut, which is a type of fermented cabbage
• Kombucha, a fermented, effervescent tea that is often flavored
• Miso, a salty paste, usually made from soy, which is often used for soup and flavoring bases
• Kimchi, a traditional spicy Korean food made with cabbage and other veggies
• Pickled vegetables, like carrots, green beans, or cucumbers (note that these are high in sodium)
• Yogurt, which can have probiotics added and be made from dairy or from non-dairy milks based on foods like cashews, almonds, coconut, peas, and soy (stick to unsweetened varieties to avoid the high added sugar content of many commercial yogurts)
• Natto, a sticky food made from fermented soybeans (and something of an acquired taste!)
• Cheese, a fermented dairy product that can also be made using non-dairy options like cashews or almonds (check the label to see if they contain probiotic strains)
• Kefir, a cultured probiotic food that can be made from dairy, coconut, or water bases

And, in a slightly different category (because they’re cooked, so the microbes are killed), we have:

• Tempeh, a fermented soybean cake 
• Sourdough bread, which is made by the natural fermentation of Lactobacilli and yeast

5 Health Benefits of Fermented Foods

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Why might you want to make fermented foods a part of your regular diet? Here are five good reasons. Some of the probiotic-related studies cited below have focussed on probiotics taken in the form of supplements (because supplements are more profitable for manufacturers, and easier for researchers to measure). While we don’t know with certainty if fermented foods that are rich in these same probiotics would generate the same results, it stands to reason that eating fermented foods that are rich in probiotics can convey many of (if not more of) the same benefits. 

1. They help rebuild gut flora with good bacteria

Fermented foods are rich in a diverse array of probiotic microbes that can be friendly to your gut. They’re known for helping keep you regular, reducing diarrhea, and improving digestion. The probiotics in fermented foods work to promote a healthy microbial diversity in your gut microbiome, which reduces gas and bloating. 

A 2012 meta-analysis published in PLoS One looked at which digestive conditions saw the most benefit from probiotics, such as those found in fermented foods. The researchers concluded that infectious diarrhea, irritable bowel syndrome, Helicobacter pylori, Clostridium difficile, and antibiotic-associated diarrhea were among the conditions positively impacted by probiotics.

Other research concurs that probiotics can be beneficial for people suffering from inflammatory bowel diseases like Crohn’s disease, as well as irritable bowel syndrome.

2. The probiotics in fermented foods can be beneficial to your immune system

Next time you’re sick, you might want to consider eating some probiotics. 

A 2014 meta-analysis published in the British Journal of Nutrition looked at twenty randomized controlled trials on the impact of Lactobacillus and Bifidobacterium (probiotic strains often found in fermented foods like yogurt, sauerkraut, and kimchi) on the duration of acute respiratory illnesses. The researchers concluded that probiotics can reduce the length of time that otherwise healthy kids and adults are sick. 

In 2008, researchers published a remarkable study in the Journal of Clinical Gastroenterology. Several hundred healthy, adult volunteers were randomly divided into two groups. One of the groups took a probiotic/prebiotic blend daily for 90 days, during the height of flu season. The other group took a placebo for the same period of time. What do you think were the results? Those taking the probiotic/prebiotic supplement had a 75% reduced incidence of flu and flu-like respiratory illnesses, and a nearly 40% reduced incidence of colds.

In addition to probiotics, some fermented foods are abundant sources of essential vitamins and minerals that are good for your immunity. For instance kimchi is rich in vitamin A, vitamin C, and vitamin K, as well as in calcium, iron, and phosphorous, and selenium.

3. They may support your mental health

Leading-edge research is finding that your nervous system and your intestinal system are in constant communication. When one feels poor, so does the other. A healthy microbial balance, such as can be supported by fermented foods, can be good for your gut and, therefore, your brain. 

In fact, a growing body of research indicates that fermented foods may be protective against depression, anxiety, and other mental health challenges. 

As we know, fermented foods are high in probiotics. How do probiotics affect your mental health? A 2016 review published in the Journal of Neurogastroenterology and Motility looked at 38 human and animal studies, finding that probiotics — mostly Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus helveticus, and Lactobacillus rhamnosus — can be beneficial for people with depression, anxiety, obsessive-compulsive disorder, autism spectrum disorder, and even memory impairments. 

4. They may be good for your waistline

Abundant research affirms the health benefits of kimchi. It can be good for your immune system, for fighting aging and cancer, and perhaps most prominently of all, for supporting healthy weight loss. But one question persists. Kimchi is made of fermented vegetables and spices, which are known to be health-promoting even when they aren’t fermented. So are the benefits of fermented kimchi just a result of healthy raw ingredients, or does the fermentation contribute something special?

Seeking to answer this question, in 2011 researchers published a study in Nutrition Research. In the study, 22 overweight and obese adults were randomly assigned to two 4-week diet phases, during which they added either fresh or fermented kimchi to their diet. Measurements of body weight, body mass index, and body fat were taken. The findings showed that eating fermented kimchi had more positive impacts on health than fresh (unfermented) kimchi. Fermented kimchi was associated with a significant decrease in waist to hip ratio, and body fat percentage. 

In another 2014 study in the British Journal of Nutrition, women who took Lactobacillus rhamnosus (a probiotic found in many fermented foods) for three months, in addition to being on a weight loss diet, lost 50% more weight than those who followed the same diet program but didn’t take the probiotic.

Fermented foods may also reduce inflammation, which is an immune response that can trigger weight gain. 

5. They may promote heart health

A 2011 study found that adults who consumed fermented kimchi saw a significant reduction in their fasting blood glucose, blood pressure, and total cholesterol levels — all important biomarkers for heart health. And researchers at the Pusan National University in Korea found that fermented kimchi could lower LDL cholesterol levels and reduce the risk of strokes and heart attacks.

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