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Aug 20, 2024 · Fermented foods are foods that have been left to sit and steep until the sugars and carbs interact with bacteria, yeast and microbes. They contain probiotics that support gut health, immunity, digestion and more. Learn about 15 fermented foods and how to make your own.
- Overview
- What Is Food Fermentation?
- Health Benefits of Fermented Foods
- Safety and Side Effects
- Common Fermented Foods
- The Bottom Line
Common fermented foods include kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt. These foods may reduce heart disease risk and aid digestion, immunity, and weight loss.
Fermentation is an ancient technique of preserving food.
The process is still used today to produce foods like wine, cheese, sauerkraut, yogurt, and kombucha.
Fermented foods are rich in beneficial probiotics and have been associated with a range of health benefits — from better digestion to stronger immunity (1, 2).
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 (1, 2, 3).
Therefore, adding fermented foods to your diet may benefit your overall well-being.
Summary
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 (1). Evidence suggests that probiotics can reduce uncomfortable symptoms of irritable bowel syndrome (IBS), a common digestive disorder (4, 5, 6). One 6-week study in 274 adults with IBS found that consuming 4.4 ounces (125 grams) of yogurt-like fermented milk daily improved IBS symptoms, including bloating and stool frequency (7). What’s more, fermented foods may also lessen the severity of diarrhea, bloating, gas, and constipation (8, 9, 10, 11). For these reasons, adding fermented foods to your diet may be useful if you regularly experience gut issues.
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 (12, 13, 14). Consuming probiotic-rich foods may also help you recover faster when you’re sick (2, 15, 16). Additionally, many fermented foods are rich in vitamin C, iron, and zinc — all of which are proven to contribute to a stronger immune system (17, 18, 19).
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 (20). As a result, those with lactose intolerance are generally fine eating fermented dairy like kefir and yogurt (21). Plus, fermentation helps break down and destroy antinutrients — such as phytates and lectins — which are compounds found in seeds, nuts, grains, and legumes that interfere with the nutrient absorption (22). Therefore, consuming fermented beans or legumes like tempeh increases the absorption of beneficial nutrients, making them more nutritious than unfermented alternatives (23, 24).
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 (32).
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.
There are many different types of fermented foods consumed around the world, including:
•Kefir
•Sauerkraut
•Tempeh
•Natto
•Cheese
Fermentation is the breakdown of carbs like starch and sugar by bacteria and yeast and an ancient technique of preserving food.
Common fermented foods include kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt. These foods may reduce heart disease risk and aid digestion, immunity, and weight loss.
- Sauerkraut. Sauerkraut has been consumed across cultures for centuries. A staple food in both European and Asian cuisine, sauerkraut is a wonderful source of live, active cultures–as long as it hasn’t been pasteurized.
- Kombucha. Kombucha is a carbonated, fermented beverage that’s made by combining tea, sugar, and a ‘symbiotic culture of bacteria and yeast,’ often referred to as ‘SCOBY.’
- Kimchi. A staple of Korean cuisine, kimchi is another form of fermented cabbage. This side dish is typically made from more ingredients than sauerkraut, though.
- Tempeh. Similar to tofu, tempeh is a plant-based protein made from fermented soybeans. Because tempeh is typically pasteurized and cooked prior to consumption, it’s not likely to retain active cultures.
Fermented foods are defined as “foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action” . Many foods have historically undergone fermentation, including meat and fish, dairy, vegetables, soybeans, other legumes, cereals and fruits.
1 day ago · Fermented Food Salad: Mix together sauerkraut, kimchi, and chopped vegetables, and top with a fermented food-based dressing. Fermented Food Soup: Add fermented foods such as miso or tempeh to your favorite soup recipe. Fermented Food Stir-Fry: Stir-fry fermented foods such as kimchi or sauerkraut with your favorite vegetables and protein ...
Feb 23, 2023 · Including fermented foods in your diet may be a simple way to support many aspects of your health, thanks to the live probiotics and other nutrients that are found in these foods. Kefir, miso, kombucha, tempeh, and other fermented foods can easily be included into an overall diet, and doing so may help keep your overall health in-check in a natural way.
Feb 24, 2023 · The benefits of fermented foods can start at the first part of your digestive system: your mouth. Good bacteria can feed the biome inside your mouth and lead to better oral health. That could mean ...
