{"id":1301,"date":"2023-02-22T17:47:23","date_gmt":"2023-02-22T17:47:23","guid":{"rendered":"https:\/\/healthnews.zone\/?p=1301"},"modified":"2023-02-22T17:47:38","modified_gmt":"2023-02-22T17:47:38","slug":"health-benefits-of-fermented-foods","status":"publish","type":"post","link":"https:\/\/healthnews.zone\/?p=1301","title":{"rendered":"Health Benefits of Fermented Foods"},"content":{"rendered":"\n

Before I started eating real foods, ferments like sauerkraut<\/u><\/a> and kombucha<\/u><\/a> weren\u2019t even on my radar. These fermented foods tasted and smelled too strong to me, and I had no interest in eating them. I preferred my bland carbohydrates, thank you very much! <\/p>\n\n\n\n

Fast forward a few years, and I noticed I started to enjoy these foods. I even craved them from time to time. I was always afraid to try making them myself. But as I read more about their health benefits I was eventually brave enough to try them. Check out this post about the importance of traditional foods<\/u><\/a>. <\/p>\n\n\n\n

Now that I have, I\u2019ll never go back. I appreciate all the health benefits of fermented foods. I even eat kimchi regularly!\u00a0\u00a0<\/p>\n\n\n\n

What Are Fermented Foods?<\/strong><\/h2>\n\n\n\n

Fermented foods go through a process of lacto-fermentation. Natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process preserves the food and creates beneficial enzymes, vitamins, and minerals. It also makes biologically active peptides and various strains of probiotics. The lactic acid bacteria even make vitamin K2, which is important for bone health. <\/p>\n\n\n\n

When we ferment foods it preserves nutrients and makes them easier to digest.  <\/p>\n\n\n\n

For example, the fermentation process in sourdough bread makes gluten easier for our digestive system to absorb. It even lowers the FODMAPs in wheat. This makes it easier to digest for those with IBS and other FODMAP issues, like bloating after meals.  <\/p>\n\n\n\n

Not only are they easier to digest, but they\u2019re packed with probiotics. This could explain the link between eating fermented foods and better gut health.<\/p>\n\n\n\n

Here are several reasons why cultures have traditionally fermented foods:<\/p>\n\n\n\n

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  1. Helps prevent food spoilage and mold.<\/li>\n\n\n\n
  2. Helps stop food from transferring bad bacteria or other pathogens to the person eating it.<\/li>\n\n\n\n
  3. Keeps food fresh between harvest and eating (makes food shelf-stable).<\/li>\n\n\n\n
  4. It changes or improves the flavor of food (think cucumbers to pickles).<\/li>\n\n\n\n
  5. It improves the nutritional value of food by producing vitamins and other nutrients.<\/li>\n<\/ol>\n\n\n\n

    One way fermenting improves nutrients in food is by breaking down anti-nutrients. These plant toxins<\/a> are naturally present in certain foods and block us from absorbing other nutrients.<\/p>\n\n\n\n

    For example, fermenting soybeans helps lower their phytic acid levels. Olives need fermentation to even be edible. Some ferments reduce the\u00a0oxalate level<\/u>s<\/a>, like in pickled beets.<\/p>\n\n\n\n

    Common Fermented Foods<\/strong><\/h2>\n\n\n\n

    Cultures around the world have eaten fermented vegetables, dairy, and other foods for years. From sauerkraut in Germany to kimchi in Korea and everywhere in between. These foods have been an important contributor to human health for generations.<\/p>\n\n\n\n

    Here are just a few examples of fermented foods. I\u2019ve also included some recipes to make yourself or incorporate into recipes:<\/p>\n\n\n\n

    Pickles<\/strong><\/h3>\n\n\n\n

    When we think of pickles, we usually think of cucumber pickles. But you can pickle many different foods, including green beans, carrots, beets, and more. Here\u2019s how to pickle cucumbers<\/u><\/a>. <\/p>\n\n\n\n

    Sauerkraut<\/strong><\/h3>\n\n\n\n

    Germans have been fermenting cabbage for thousands of years to keep it all winter long. Not only is it practical for food storage, but it\u2019s also great for health. You can easily learn how to\u00a0make sauerkraut<\/u><\/a>\u00a0at home.\u00a0<\/p>\n\n\n\n

    Kimchi<\/strong><\/h3>\n\n\n\n

    This Korean side dish is more than fermented cabbage. Traditional family recipes mix things up by adding other vegetables. For example, spring onions, cucumber, celery, bamboo shoots, seaweed, and more. Kimchi also varies in seasonings. Popular options include zingy spices and condiments like Korean chili powder, garlic, ginger, and fish sauce. <\/p>\n\n\n\n

    Miso<\/strong><\/h3>\n\n\n\n

    Miso is a fermented soybean paste. The Japanese first made it with salt and koji (a fungus,\u00a0Aspergillus oryzae<\/em>). Some add other ingredients, like seaweed, grains (rice or barley), and sesame seeds. Cooks use miso in soups and sauces and as a seasoning.\u00a0<\/p>\n\n\n\n

    Tempeh<\/strong><\/h3>\n\n\n\n

    This fermented soybean cake hails from Indonesia. They ferment soybeans with a fungus, either Rhizopus oligosporus<\/em> or Rhizopus oryzae<\/em>. Many marinate it in brine or spices and then fry it. Tempeh is then eaten alone or used as an ingredient in soups, stir-fries, or sandwiches. It\u2019s really good at absorbing the flavors of whatever you cook it in.<\/p>\n\n\n\n

    Natto<\/strong><\/h3>\n\n\n\n

    This is another fermented soybean food from Japan. They ferment whole soybeans with\u00a0Bacillus subtilis var. Natto<\/em>. It\u2019s an acquired taste with its strong smell, and flavor and has a sticky or slimy texture. They often serve it with rice, and (believe it or not) it\u2019s popular breakfast food in Japan. It\u2019s eaten cold, and some people enjoy it with added onion or kimchi.\u00a0<\/p>\n\n\n\n

    Yogurt <\/strong><\/h3>\n\n\n\n

    The yogurt most people buy today is nothing like its original form. We used to make yogurt with raw milk and without added sugar, colors, or flavors. The cultures break down the proteins and sugars in the milk to make it more digestible. The live bacteria also benefit the gut microbiota in our digestive system. <\/p>\n\n\n\n

    Cheese<\/strong><\/h3>\n\n\n\n

    Another form of fermented dairy is cheese. A different type of culture is used to make cheese than yogurt. Even the different kinds of cheeses have different bacteria cultures. Longer fermented or \u201caged\u201d cheeses break down more of the sugars. This means they tend to be better tolerated by those with lactose intolerance.\u00a0<\/p>\n\n\n\n

    Fermented Drinks <\/strong><\/h2>\n\n\n\n

    The health benefits of fermented drinks are similar to those of fermented foods: <\/p>\n\n\n\n

    Wine <\/strong><\/h3>\n\n\n\n

    Traditionally made from grapes, wine is also made from many different ingredients. This can include apples, cherries, dandelions, and even pumpkins. You\u2019ve probably heard wine has the antioxidant resveratrol, which comes from grape skins.<\/p>\n\n\n\n

    When picking out a bottle of wine, there are certain things to watch out for. This includes pesticide levels, GMO exposures, sulfites, and more. A lot of wines add sugar and dye to make them taste and look better.<\/p>\n\n\n\n

    Kombucha<\/strong><\/h3>\n\n\n\n

    This now popular drink is fermented tea. It was originally made with black tea and sugar and fermented with a starter called a SCOBY. SCOBY is an acronym for Symbiotic Colony Of Bacteria and Yeast. Now, kombucha is made with a variety of teas and flavorings. Some even have fruit juices or coconut water added to them. <\/p>\n\n\n\n

    Commercial kombucha can be expensive and has added sugar. But luckily, you can easily make kombucha yourself. Here\u2019s how to make kombucha<\/u><\/a> at home. You can make it in batches, but I like to make continuous brew kombucha<\/u><\/a> to save time and keep it always available. <\/p>\n\n\n\n

    Kefir<\/strong><\/h3>\n\n\n\n

    Traditional cultures made fermented dairy products, including kefir with milk. However, it doesn\u2019t have to use cow dairy. For those who can\u2019t do dairy, try my Coconut Milk Kefir Recipe<\/u><\/a>. You can also make water kefir with this Water Kefir Soda Recipe<\/u><\/a>.<\/p>\n\n\n\n

    Studies show the link between probiotic-rich foods and overall health. Sadly, with technological advances and changes in food preparation, these time-honored foods have been largely lost in modern society.<\/p>\n\n\n\n

    Where Have All the Fermented Foods Gone?<\/strong><\/h2>\n\n\n\n

    The amount of probiotics and enzymes in the average diet has declined sharply over the last few decades. Pasteurized milk has replaced raw milk. Pasteurized yogurt has replaced homemade. Vinegar-based pickles and sauerkraut have replaced traditional lacto-fermented versions\u2026 the list goes on.<\/p>\n\n\n\n

    Even grains<\/u><\/a> were safer to eat when we prepared them by soaking, sprouting, and fermenting them. These traditions largely reduce the anti-nutrient content and make them less harmful. Phytic acid and lectins are a few examples.<\/p>\n\n\n\n

    Instead of the nutrient-rich foods full of enzymes and probiotics our grandparents probably ate, today\u2019s average diet is mainly sugar-laden, lab-created dead foods.<\/p>\n\n\n\n

    So, why are fermented foods so good for you? We\u2019ll cover that next.<\/p>\n\n\n\n

    Health Benefits of Fermented Foods<\/h2>\n\n\n\n

    Why eat these foods? For starters, they taste amazing (I promise the taste will grow on you!). There are plenty of other reasons to start making and eating fermented foods:<\/p>\n\n\n\n