Fermented foods like kefir, yogurt, kimchi, cheese, and alcohol, among others, have been a part of human diets since time immemorial, and across different cultures.
They are known for their unique method of preparation, distinct flavors, and immense contribution to overall gut health. This article takes you on a journey to see how beneficial fermented foods can be if you start including them in your diet.
What Are Fermented Foods?
Fermented foods have passed through the process of fermentation, an age-old method of preserving and transforming sugars into acid or alcohol with an emission of gas.
This biochemical change causes fermented foods to have better flavor, changes their texture, and increases their nutritional benefits. Bacteria and yeast are the microorganisms responsible for the chemical conversion. Common examples of fermented foods include:
- Yogurt and cheese—products of milk fermentation
- Kimchi, a Korean dish made from fermented vegetables and spices.
- Sauerkraut: fermented cabbage, from German cuisine.
- Pickles: fermented cucumber.
Historical Use of Fermented Foods
Fermentation has been used as far back as 7000 BCE to enhance the flavor of food and extend its shelf life.
In ancient Mesopotamia, fermentation was used to make beer from grains, which became a cultural staple. The Chinese also have a long history of fermentation, with many dishes featuring fermented vegetables and grains.
In Egypt, the discovery of wild yeast's rising properties while fermenting dough led to the creation of leavened bread, revolutionizing baking and cooking. During the Middle Ages, when fresh food was scarce, fermentation helped Europeans survive the long winters. In Nigeria, fermented locust beans have been used since ancient times to make tasty traditional soups.
Nutritional Benefits of Fermented Foods
Fermentation increases the content of B vitamins in food. These vitamins help to convert carbohydrates into useful energy and in the metabolism of fats and steroids. It helps in the production of neurotransmitters, which improve brain function as well as the production of genetic material for babies during pregnancy.
They also contain omega-3 fatty acids and antioxidants, which improve heart health and reduce inflammation. The entire fermentation process helps to break down complex nutrients found in foods like starches into better absorbable forms, reducing chances of digestive discomfort.
Gut Health and Fermented Foods
When there is an infection, inadequate nutrients in diet, stress, poor sleep, or use of certain drugs, there can be an imbalance of harmful versus beneficial bacteria in the gut. A shift towards the former leads to symptoms like bloating, flatulence, and tummy aches.
Fermented foods are rich in probiotics, which are essentially good bacteria that help with the process of digestion and absorption. These fermented foods like yogurt, kefir, and sauerkraut will reduce digestive problems.
A regular consumption of fermented foods can also trigger the production of antibodies, which help fight against infections and illness causing microbes.
How to Include Fermented Foods in Your Diet
To incorporate fermented foods in your diet, it is important to strike a balance between these foods and other fruits, vegetables, proteins, and carbs.
The key is to start with smaller portions for fermented food you are not familiar with. Pay attention to how your body reacts to these foods, especially if you have certain food intolerances, like dairy, for instance.
You don’t just have to stick with one; you can add variety to your diet by finding a range of fermented foods available in your location and incorporating them into your menu plan slowly but surely. When shopping, always opt for high-quality food with low sugar contents, artificial flavoring, or coloring. If you have any digestive health issues, reach out to your healthcare provider before making any big changes in your diet.
Conclusion
Eating fermented foods offers a wide range of benefits for your body. They contain additional nutrients like B vitamins, omega-3 fatty acids, and antioxidants, and they promote healthy gut function and better nutrient absorption.
If you're new to fermented foods, start with small amounts. Mix things up to keep it interesting—try different types and flavors to add variety and color to your diet.