Fermented foods are certainly not a new concept, but in recent years, they’ve been enjoying something of a resurgence in popularity, with celebrities and influencers adding them to their diets and shouting about it, and more importantly, leading nutritionists, too.
Once confined to the shelves of specialist health food stores, fermented foods are now readily available on supermarket shelves and have become a staple in many households. In fact, the likes of kimchi, kefir, kombucha, and other probiotic-packed delicacies are now considered essential to optimal health thanks to the raft of benefits they are said to offer.
One of the major driving forces behind prebiotic foods’ rise to prominence of late has been a growing global interest in gut health, and its influence on our wellbeing overall. The human gut is home to trillions of microorganisms known as the gut microbiota, and more recently, scientists have come to understand that a large number of the body’s neurotransmitters are also located in the gut. Thus, maintaining a balanced and diverse gut microbiota is thought to not just lead to improvements in digestive health, but to mental health, too, as well as boosting immunity and aiding in a range of other health issues.
What are fermented foods?
In simple terms, fermented foods are foods and beverages that have gone through controlled microbial growth and, ultimately, fermentation. Fermentation is a time-honoured anaerobic process that dates back thousands of years, with ancient civilisations thought to have used the preservation technique to extend the shelf life of their foods and enhance flavour.
During the process microorganisms, including bacteria and yeast break down other food components like glucose and transform them into other products, such as alcohol, organic acids and gasses, which preserve the foods in question and gives the likes of kefir, tempeh and sauerkraut their unique aroma and taste (which is often somewhat tangy and sour).
During fermentation, lactic acid is produced, which has the power to break down complex carbohydrates and proteins. The result is an increase in bioavailability of nutrients, which means they become easier for the body to absorb – as well as a reduction of anti-nutrients, which are compounds that can hinder the absorption process.
As humans, we are constantly eating both raw and cooked foods, but can think of fermented foods as the middleman as they are not quite one or the other. In essence, they are already partially digested by the fermentation process – which might sound disgusting, but brings with it a plethora of wonderful health benefits. Packed with probiotics – live organisms that populate the gut and support wellbeing overall, these potent foods certainly aren’t something to be sniffed at.
What are the health benefits of fermented foods?
While many people praise fermented foods for their impressive shelf life, this is not the only reason they’re a good staple to have in your cupboards or fridge. There are also an abundance of health benefits associated with them – for example, they are said to reduce the risk of inflammation, high blood pressure, diabetes, cardiovascular disease and obesity if eaten regularly. In addition, they are most definitely gut-healthy, as probiotics improve digestion and immunity – so for people who struggle with digestive issues, which are some of the most common health complaints in the world, they can often prove to be the answer they’ve been looking for.
While it is difficult to say exactly how often you should be eating fermented foods, all of the evidence points to the fact that they should be a regular part of your diet; just eating them every once in a while won’t yield the same positive effects, so it’s a case of go big or go home. Although even then, be sure to approach with caution and eat them in moderation, as too much can be as detrimental as too little.
By adding fermented foods to your diet, you can set off on the road to a more balanced, heart-healthy eating pattern that can reduce muscle soreness, and improve both blood health and nerve function. So, to sum up, yes, there is a lot of logic and reason behind all of the fuss surrounding fermented foods – and adding a spoonful of kimchi here and a shot of kombucha here could help to boost your overall vitality in no time.
