Fermented foods are a staple in nearly every culture around the world. From yogurt and kimchi to sauerkraut and kefir, these foods undergo transformation by microorganisms. Fermentation has long been a method of preserving food, long before refrigeration came into play, and it adds distinct flavors and textures.
Recently, there’s been a growing interest in fermented foods, thanks in part to research showcasing their health benefits. Studies suggest that consuming these foods might help reduce inflammation, enhance blood sugar regulation, and promote a more diverse gut microbiome, which is associated with a decreased risk of chronic diseases.
This renewed fascination is largely due to fermented foods being rich in probiotics—those helpful microorganisms that provide health advantages. They generate essential nutrients including vitamins K and B, synthesize beneficial compounds like short-chain fatty acids, and can make certain nutrients more accessible to our bodies.
If you don’t regularly include fermented foods in your meals, consider making them a part of your diet. Every fermented item brings its own set of nutritional perks. Here’s a brief guide on what to know about them and some simple ideas to incorporate more into your meals.
What are fermented foods?
A group of scientists defined fermented foods in 2021 as “foods made through desired microbial growth and enzymatic conversions of food components.” This definition sets apart intentionally fermented foods from those that become spoiled by unintended microbial action.
Across the globe, thousands of fermented products exist. These include cultured dairy items, fermented beans, vegetables, and a variety of beverages like wine, cider, and beer. Common Western options often contain live microorganisms, such as yogurt, kombucha, and kefir.
Take yogurt, for instance. It’s made by adding beneficial bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus to heated milk. The bacteria convert lactose in the milk into lactic acid, which thickens the mixture and adds tangy flavors. Research indicates that the bacteria in fermented foods can survive the digestive process, reaching both the small and large intestines, where they can produce helpful compounds and support gut health.
However, not every fermented food contains live microorganisms. For example, chocolate undergoes fermentation of cacao beans using natural yeasts and bacteria, enhancing its rich flavor, but those microbes are eliminated during roasting.
Similarly, coffee is another fermented product since the beans typically experience fermentation. Just as with red wine, fermentation shapes the flavors of both coffee and chocolate. When you choose a specific origin for your coffee or chocolate, much of the distinct taste comes from how they were fermented in that region, the microbes involved, etc.
Despite coffee not containing live microorganisms—since roasting kills them—it still offers benefits. Fermented items like coffee are rich in polyphenols that our bodies can absorb more readily because of the fermentation process.
How to eat fermented foods
Experts recommend eating at least one or two servings of fermented foods daily, and if you can manage three or more, that’s even better. It’s also ideal to choose a variety of fermented foods to enjoy the different types of probiotics and beneficial compounds they provide.
Be mindful, though, that certain fermentation products can be high in sodium, like kimchi, sauerkraut, and pickles—caution is warranted if you’re watching your sodium intake. And if you’re immunocompromised, consulting a healthcare provider is wise, as the live microbes could pose risks.
For typical healthy adults, begin by adding simple fermented foods to meals you already enjoy. For instance, swap out milk for kefir in your morning granola or cereal. Top a cheeseburger with sauerkraut or kimchi for lunch, and sprinkle some sauerkraut onto your salad at dinner. If you’re preparing a stir fry, kimchi can add a nice kick.
For a snack, consider plain Greek yogurt with fruit instead of chips or sweets. Also remember, dark chocolate and coffee qualify as fermented foods too, even without live microbes. They gain beneficial properties through the fermentation process.
Five ways to eat more fermented foods
- If you’re a fan of ranch dressing, try a recipe for Tender Lettuces with Kefir Ranch Dressing. It has that creamy texture and flavor but uses kefir for probiotics instead of mayo or sour cream.
- A Kimchi and Kale Dense Bean Salad is a great way to enjoy kimchi, packed with protein from black beans, edamame, and tofu. Plus, it keeps well in the fridge, allowing for enhanced flavors over time.
- For pickle lovers, making your own Deli-Style Fermented Sour Pickles is simple. Just grab a jar, some cucumbers, garlic, and sea salt. Let them ferment for a few days on your counter, and then store them in the fridge for about a month.
- If you typically enjoy sauerkraut only with hot dogs, you might want to try it in Crispy Tofu Cutlets with Russian Dressing and Sauerkraut, which brings together simple ingredients and tangy flavors.
- For something different, consider Steel-Cut Oats with Kimchi. This meal mixes oats, mushrooms, eggs, and fried onions to create a savory dish suitable for any time of day.
Do you have questions about healthy eating? Reach out with your queries for a chance to see them addressed in a future piece.
—
Video: Fermented foods can lower inflammation and enhance blood sugar management. An expert breaks down the science and easy ways to incorporate more into your diet.
Embed code:
Related Content
