In this article we take a look at the benefits fermentation can have on food and what it can give us in terms of good bacteria and gut health. We also list 7 of the most effective ones.
The process of fermentation is the reaction of sugars being broken down by yeast. Fermentation can greatly increase food preservation – and eating fermented foods can increase your guts good bacteria level.
Table of Contents
Fermented Foods and Gut Health
Naturally fermented foods are getting an increasing amount of attention these days. Research shows foods of this nature can boost probiotic bacteria levels and have a beneficial effect on gut health.
Due to the way the gut microbiome affects health and general wellbeing, anything that boosts probiotic activity can only be seen as a good thing.
Fermenting food is a traditional way of preserving food and drinks. People were extending the life of their food and drinks in this manner long before the days of refrigerators.
During fermentation, yeast, bacteria, and other microorganisms convert sugar, starch, and other organic compounds into alcohol or acids that have a preserving effect on the food.
Thanks to advances in research, we now know the microorganisms that enable the process of fermentation can benefit the health in a variety of different ways.
The bacteria in fermented food can help relieve the symptoms of IBS. They can also remedy leaky gut syndrome, reduce obesity, and provide a number of other surprisingly diverse benefits.
So, as far as the science goes, there is plenty of proof to support the relationship between fermented foods and improvements in gut health.
A Look at the Science of Fermented Foods
In August 2018, Frontiers in Microbiology published a paper called Fermented Foods as a Dietary Source of Live Organisms. It was submitted by researchers at the University of Nebraska.
The paper was based on an in-depth clinical review of 191 relevant studies. Most of the data in the studies was based on retail food samples. The kind of foods the average store-goer is likely to buy.
The research shows many fermented foods are good sources of live lactic acid bacteria, including a lot of the species that are generally deemed beneficial for gut health and general well-being.
As well as being a good source of probiotic bacteria, many fermented foods are also highly nutritious. The paper points this out. It also points out several prominent groups suggest health care professionals promote fermented foods as part of public health policy.
The researches also highlight the potential value fermented foods may have for low-income and “resource challenged” communities that are unusually susceptible to gastrointestinal infections.
A similar clinical review, conducted in Greece and published in ISRN Nutrition (Jan 2, 2013) further highlights the benefits of probiotic foods.
The researchers agree there is scientific evidence to support the use of probiotic foods to provide health benefits. They also point out the best documented probiotic benefits appear to be those relating to bowel disorders such as antibiotic-associated diarrhea and lactose intolerance.
Looking to the future, the researchers predict a significant increase in the use of probiotics in nutrition and medicine.
So, as far as the science goes, there is plenty of proof to support the relationship between fermented foods and improvements in gut health.
Some Good Fermented Foods to Improve Your Gut Health
Sauerkraut
Some people love it, while others hate it. If you’ve never tasted sauerkraut, the only way to discover which camp you belong to is to try it and see.
Sauerkraut is very simple to prepare. The only ingredients are cabbage and salt. However, it takes 2-6 weeks to ferment so you can be forgiven if you’d rather buy it from a store.
Kimchi
Kimchi is a Korean version of sauerkraut. It contains more salt and is fermented at a much lower temperature than sauerkraut is.
Although it’s saltier than sauerkraut, kimchi tends to be less acidic. It also provides more probiotics and, because kimchi has some additional ingredients, it usually has a higher nutritional value.
Kombucha
Kombucha is a fermented drink made from green or black tea. It’s sweet and effervescent and takes up to a week to ferment.
The longer you leave it to ferment, the fizzier it becomes.
Kombucha often has herbs or fruit to add extra flavor.
As well as being probiotic, it retains the high level of health-boosting antioxidants that are present in normal tea.
Kefir
Kefir is another fermented drink that can add extra good bacteria to your gut microbiome. It’s high in calcium and tastes like a yogurt drink.
Kefir assists the breakdown of lactose so it will be gentle on the stomach if you are lactose intolerant.
Miso
Miso is another fermented food that has the potential to improve gut health.
Japanese in origin, it’s a paste made from soybeans and koji.
Koji is a mold made from rice, barley, or soybeans.
People often use miso to add extra flavor to soups.
You can also combine it with other ingredients to make a nutritious probiotic spread for your bread.
Tempeh
Tempeh is another fermented soybean product. You could see it as a fermented form of tofu but it has a firmer texture and somewhat nuttier flavor.
Yogurt
Yogurt is a fermented milk product. You probably know that already. Even yogurts that don’t fly the “probiotic” banner still contain the bacteria.
Yogurts are easily one of the most popular probiotic foods.
As well as supporting gut health, yogurts are a fermented food that’s high in calcium and protein.
If you are on a diet, Greek yogurt can be particularly good because it’s thicker texture can ward off hunger by keeping your stomach feeling nice and full.
Fermented Foods and Gut Health Summary
Eating fermented foods is an easy way to top-up your levels of probiotic bacteria and improve your gut health. Due to the many ways the gut microbiome influences other areas of health, this type of food can benefit your body in a surprising number of different ways.
The value of fermented and probiotic foods has been the subject of a great deal of research. Data from most of these studies supports the value of fermented foods as a means of tweaking the health of the gut.
In 2013, researchers in Greece predicted an increase in the use of probiotics in nutrition and medicine. Time has shown their prediction to be correct and it seems likely the popularity of probiotics will continue to grow.
It’s equally likely that future studies will reveal probiotics have potential in areas presently unknown. Who knows what the future may hold?
