5 benefits of fermented foods
Food fermentation has historically been used for food preservation. The process of fermentation produces acids or alcohol that kill and prevent harmful bacteria growth and spoilage. More recently, fermented foods have gotten a lot of attention for their gut and digestive health benefits due to their high probiotic content (primarily lactobacillus and bifidobacterium). The most […]
Food fermentation has historically been used for food preservation. The process of fermentation produces acids or alcohol that kill and prevent harmful bacteria growth and spoilage.
More recently, fermented foods have gotten a lot of attention for their gut and digestive health benefits due to their high probiotic content (primarily lactobacillus and bifidobacterium).
The most popular fermented foods for gut health include kimchi, sauerkraut, kombucha, kvass, miso, yogurt, and kefir.
So let’s get into why fermented foods are so good for you (scroll all the way down to learn how to make sauerkraut at home)!
Increases the nutrient value of foods
Fermented foods produce enzymes that increase the absorption of nutrients by breaking them down into smaller, more easily digestible molecules. That means when you eat sauerkraut, you’re getting a massively bigger dose of vitamin C, zinc, magnesium, and iron than if you were to eat non-fermented cabbage.
Promotes a balance of healthy gut bacteria
The process of fermentation breaks down sugar and starches and you end up with a large and diverse amount of probiotic (and prebiotic) strains. Your gut contains roughly 100 trillion bacteria and about 1000 different strains. Having a diverse and balanced gut microbiome (AKA bacteria) is crucial for digestion along with a lot of other important things, as you’ll learn below! Studies show that a diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation (2).
Gives your immune system a big boost
The gut and the immune system are tightly connected to each other. A healthy gut microbiome means a strong immune system. So by promoting more diverse and well balanced gut bacteria, you’re going to end up with a more robust immune system to help fight infections and protect against inflammation.
Reduces overall inflammation
Similarly, a strong immune system leads to reduced overall inflammation in the body. It’s all connected!! A Stanford study showed that eating fermented foods had a more significant positive effect on both gut health and inflammatory markers when compared to high-fiber diets (2).
It’s a good mood food
The gut and brain have an intricate connection (mostly via the vagus nerve) called the gut-brain axis. An imbalanced or inflamed gut can lead to mood disorders like anxiety and depression. Our guts actually produce mood-related neurotransmitters, like serotonin and dopamine. Some studies have linked certain strains of bacteria to mental health conditions like anxiety and depression (3).
So eating fermented foods regularly may help improve your mood!
How to add fermented foods to your meals
My favorite fermented foods are kimchi and sauerkraut and they are easy to find (or make yourself)! Just make sure you are buying true fermented foods that are stored in the refrigerated section. Look for labels that say “live food” or “contains live cultures”. Make sure it has not been pasteurized and does have lots of additives or vinegar (should just be plants, water, and salt). Anything you find not refrigerated will not be fermented or have any probiotics.
I love the delicious funk and tang fermented foods add to meals. Kimchi is a spicy Korean condiment that pairs particularly well with Asian-style rice bowls, eggs, cheese, and beef. Sauerkraut pairs well with mustardy flavors, sausages, and potatoes. One of my favorite nostalgic meals is sausage or smoked pork chops, potatoes (in salad or roasted form), and a side of kraut.
The easiest thing to do is eat a scoop as a snack between meals or first thing in the morning – kind of like taking a supplement.
Below are some recipes that include or pair well with sauerkraut or kimchi:
- Cheesy Kimchi Beef and Veggie Bowls
- Instant Pot Chicken and Rice Porridge with Cilantro Ginger Oil
- Buttered Rice + Greens with Soy Fried Eggs
- Korean Bibimbap Bowls
- Korean Beef Tacos
- German Potato Salad
- Roasted Potato Romanesco Bowl with Creamy White Bean Dijon Sauce
- Charred Cabbage Sausage Lentil Bowls
Fermented foods vs. probiotic supplements
There are a ton of probiotic supplements out there and they come at a high cost. Since they are considered supplements, they are not FDA-regulated, so it’s hard to know what you’re really getting, if the probiotics are still active, if they will still be active when they reach your gut, etc…
Fermented foods are my preferred and recommended choice because:
- They contain both pre and probiotics in forms that are more likely to reach your intestines.
- They are a highly absorbable source of a lot of micronutrients, fiber and provide a lot more additional health benefits.
- They occur naturally in real food with a very diverse bacteria make up.
- You can make it at home for a fraction of the cost.
How much should you eat everyday?
The general recommendation is to have one serving a day, starting with 1 tablespoon and increasing to up to 6 tablespoons gradually over time. All of our gut microbiomes are populated differently and some people will react negatively to probiotic-rich foods, so it’s best to introduce it slowly.
How to make sauerkraut at home!
I used to make sauerkraut regularly and add it to bowls and salads (or just eat it on it’s own) for a daily dose of probiotics. You can find store bought sauerkraut, but it’s so simple to make at home and a lot more affordable.
Find the recipe and video below on how to make it at home. I hope you give it a try!!
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