The Zest – Health Benefits of Fermented Foods

What is fermentation?

“Fermented” and “cultured” are used interchangeably when discussing food. They refer to a natural process where sugars are transformed into new products through chemical reactions from bacteria, yeast, and fungi. One of these products is Co2, which provides effervescence in kombucha (and beer!). Fermentation also produces the beneficial bacteria in yogurt, miso, and pickles, among other foods. The process imparts unique flavors and preserves the food, extending its shelf life. Fermentation has been used across many cultures to preserve food as far back as 5000 BC. That is why we see fermented foods across many cultures; it was a tool to store foods for later use.

The fermented foods we are interested in are rich in gut-friendly, health-supporting bacteria called probiotics. These living microorganisms support our health with many benefits.

Fermentation takes one food and makes it into a new dish. Cabbage becomes sauerkraut, soybeans become miso and tamari, cucumbers become pickles, milk becomes yogurt.

Quick Facts:

  • Probiotics: Are the beneficial bacteria that build the abundant and diverse gut microbiome essential to good health. Probiotics produced during fermentation contribute to this environment.
  • Enzymes: These proteins speed up chemical reactions, aiding digestion and contribute to the process of fermentation
  • Preservation: Fermentation creates an environment that keeps food safe and palatable. Other methods of preservation include drying, smoking, curing and canning

The Health Benefits of Fermented Foods

Gut Health

Your gut is not just a digestive organ; it’s a complex ecosystem teeming with trillions of microbes called the microbiota. The microbiota supports our health in many ways. Probiotics in fermented foods contribute to this ecosystem, aiding digestion and nutrient absorption. They also out-compete harmful bacteria, maintaining a balanced gut microbiome, which is crucial for overall health.[3]

Immune Support

Did you know 70-80% of your immune system resides in your gut? That’s right! Probiotics are crucial in fortifying your immune system by enhancing gut health. Several studies indicate that a healthy gut microbiome can help fend off pathogens and reduce the frequency of infections.[4]

Mood Enhancement

The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.[4] It’s a handy thing when stress mounts.

Anti-inflammatory Properties

Inflammation is a natural defense mechanism, but chronic inflammation can lead to various diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like arthritis, heart disease, and depression.[3]

Blood Sugar Regulation

A balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.[5]

What Foods are Fermented

If you’re new to the world of fermented foods, you’re in for a treat—both flavor-wise and health-wise! Here are some popular options:

  • Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
  • Sauerkraut: German for “sour cabbage.” Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria.
  • Yogurt: Fermented milk products enriched with beneficial bacteria.
  • Kefir: A fermented milk drink similar to yogurt but with a thinner consistency.
  • Tempeh: A fermented soy product that is a good source of complete protein.
  • Miso Paste: A Japanese seasoning paste end
  • made from fermented soybeans. You may have had this served with sushi as miso soup.
  • Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast.
  • Chutney: A fruit-based condiment traditional in India.
  • Pickles: Lacto-fermented cucumbers in a brine of water, salt, and spices. Many commercial pickles are prepared with heat and vinegar – this process kills bacteria, so they are not probiotic-rich.

How to Bring Fermented Foods onto Your Plate

Adding fermented foods to your life can significantly impact your health and influence how you feel. Not only will you better your microbiome with beneficial bacteria in your gut, but fermented foods also provide a plethora of nutrients. Fermentation produces beneficial bacteria and breaks down food, freeing more nutrients.

If you’re wondering how to incorporate fermented foods into your day, think small and add your ferments as a side dish.

  • Add to grilled bratwursts or other proteins
  • Add on top of mixed green salad or coleslaw
  • Layer them in with your sandwich
  • Put on tacos or burritos
  • As a side with eggs
  • Mix in with stir-frys
  • Combine with other prepared vegetables

Here are some simple recipes for using fermented foods in your daily cooking:

Simple Kimchi Stir-Fried Rice
Ingredients:
  • 2 cups cooked jasmine or basmati rice (preferably day-old)
  • 1 cup kimchi, chopped
  • 1 tablespoon kimchi juice
  • 2 eggs, beaten
  • 1 small onion, diced
  • 2 green onions, sliced
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon olive oil
Instructions:
  • Heat olive oil in a skillet over medium heat. Add the diced onion and sauté until translucent.
  • Add the chopped kimchi and kimchi juice. Stir-fry for 2-3 minutes.
  • Push the kimchi mixture to the side and pour the beaten eggs into the skillet. Quickly scramble the eggs.
  • Add the day-old rice to the skillet. Stir to combine all the ingredients.
  • Drizzle in the soy sauce and sesame oil, stirring to mix well.
  • Garnish with sliced green onions.
Greek Yogurt Veggie Dip
Ingredients:
  • 1 cup Greek yogurt
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped parsley
  • Salt and pepper to taste
Instructions:
  • Mix Greek yogurt, minced garlic, and lemon juice in a bowl.
  • Stir in the chopped dill and parsley.
  • Season with salt and pepper to taste.
  • Chill for at least one hour to let the flavors come together.
  • Serve with raw vegetables or as a tangy spread for sandwiches.
Kombucha Vinaigrette

Ingredients:

  • 1/4 cup kombucha (any flavor – we love raspberry]
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions:

  • Combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener in a jar with a lid.
  • Seal the jar and shake vigorously until well combined. [Be careful when opening.]
  • Season with salt and pepper to taste.
  • Enjoy with leafy greens or drizzle over protein for some zing.

Key Takeaways

  • Fermentation is a natural preservation method that enriches food with probiotics and enzymes.
  • Fermented foods offer numerous health benefits, including gut health and mood enhancement.
  • Options: From sauerkraut to kombucha, there’s likely a fermented food that suits your palate.

Are you looking for more guidance on improving your health with food? I’m here to help you meet your health goals – Please reach out to Terry Passano RDN University Dietitian.

REFERENCES

Tamang, J. P., Watanabe, K., & Holzapfel, W. H. (2016). Review: Diversity of Microorganisms in Global Fermented Foods and Beverages. Frontiers in Microbiology, 7, 377. Link

Rezac, S., Kok, C. R., Heermann, M., & Hutkins, R. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology, 9, 1785. Link

Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514. Link

Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: Mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39–51. Link

Tilg, H., & Moschen, A. R. (2014). Microbiota and diabetes: an evolving relationship. Gut, 63(9), 1513–1521. Link

Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., … & Ouwehand, A. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102. Link