Health Benefits of Fermented Foods & Why You Should Be Eating Them Daily
Fermented foods are a “hot trend” today; however, they’ve been around for centuries. Our view of fermented foods in the Western culture is very limited, people immediately think of yogurt. In comparison, it’s thought that there are over 5,000 varieties of fermented foods being consumed around the world today!
What’s a fermented food?
A fermented food is the result of a food or beverage being made through the controlled growth of bacteria and other microbial substances. These microbes include bacteria, yeasts, and viruses. Traditionally, fermentation was used to preserve foods. The acidy produced during the fermentation process prevents “bad” bugs from growing and multiplying, while simultaneously providing the perfect environment for beneficial bugs to thrive.
Some examples of fermented foods and beverages include:
- Kombucha
- Sauerkraut
- Kimchi
- Kefir
- Kvass
- Miso
- Nattō
- Pickles
- Yogurt
- Soured Milk
- Buttermilk
- Tempeh
- Vinegar
- Amasi
Benefits of Fermented Foods
If you’re new to eating fermented foods, then you might not understand why they’re so important to your health. The number one reason fermented foods are recommended is the beneficial microbes they contribute to our gut. We often hear about “beneficial gut bacteria,” however, it’s much more than just bacteria. Our microbiome is also made up of viruses, fungi, and yeasts. Yes, this is one of the main reasons we need to consume fermented foods; however, there are many other benefits associated with eating these foods.
Antimicrobial Properties
- Many of the microbes found in fermented foods have antimicrobial properties against pathogenic bacteria, such as staphylococcus aureus, E. coli, and salmonella.
Antioxidant Activity
- We all know the importance of antioxidants in the body. Antioxidant activity has been found in many soybean-fermented foods, such as nattō and tempe, and it has also been observed in kimchi and yogurt.
Bioactive Peptides
- During the fermentation process, bioactive peptides are formed by some microorganisms. These peptides have many functions in the body, including modulating the immune system by stimulating or suppressing it, anti-clotting (think blood thinning), and lowering blood pressure.
Enhanced Enzymes
- It’s often recommended that we should eat fermented foods with every meal. One reason why is because the enzymes present in fermented foods will help us digest and utilize nutrients more efficiently.
Nutrient Enhancement
- During the fermentation process, many of the microbes present will produce more nutrients that our bodies can readily absorb and use. These nutrients include B vitamins, such as folate, B12 and riboflavin, vitamin C, lysine, vitamin K2, and iron.
Fermented Foods vs. Probiotics
Many people are already hopping on the probiotic bandwagon and may be wondering why they should also incorporate fermented foods into their diet. As mentioned above, you can see how fermented foods add much more than just beneficial microbes to our system. Another benefit to fermented foods is the diversity of microorganisms that you get. Often with probiotics, you’re only getting a handful of bacteria species and possibly a yeast species. Emerging science is showing that having a large diversity of in-gut microbes is the key to health and it’s difficult to get this diversity through probiotics alone.
How much should I eat?
Traditionally, it’s common/ideal to eat fermented foods at every meal. As mentioned above, this can help you to better digest your meal and allow for more opportunities to get all the microbes into your body. I recommend starting out small with fermented foods, as little as 1 teaspoon per day, and working up to 1-2 tablespoons at each meal. By starting slow, you give your body time to adapt to all the new microbes you’re introducting into your system. If your body isn’t accustomed to all the beneficial microbes in fermented foods, you can experience GI distress. Too much of a good thing too fast can end up not being good for you. If you experience GI upset within your first few servings of taking fermented foods, simply back off the amount you’re taking and gradually increase it over 3-4 days.
Where to buy fermented foods?
Fortunately, fermented foods are becoming easier to find in regular grocery stores. Foods, such as kefir, kombucha, and yogurt are found in most grocery stores. Many farmers markets around Indianapolis also carry other fermented foods, like traditional sauerkraut. And, if you didn’t know, Force Barbell also carries traditional sauerkraut made locally by Fermenti Artisan. Pick up a jar after your next training session!
How To Make Fermented Foods
If you’re anything like me, then you love to experiment and make your own food. Fermented foods are easy to make and cost-effective to incorporate into your diet. I won’t go into detail here, but you can check out the Fermenters Kitchen Facebook group or Cultures for Health as places to start.
P.S.
Zeke loves this stuff!