Why eat fermented foods

Fermented foods have become extremely popular with a significant number of options currently available to consumers. Words like kombucha, kefir or kimchi are now part of our day-to-day culinary dictionary. We look into what are fermented foods, what options there are and how much you should be having.

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Fermented foods are those that have undergone a fermentation process, where microorganisms like bacteria or yeast break down sugars and convert them into alcohol or organic acids. This process not only preserves the food but also enhances its flavour and nutritional profile, adding a significant amount of probiotics. Eating fermented foods has traditionally been considered a good way to keep a healthy gut.

The gut, our “second brain”

The gut is often referred to as the "second brain" because it contains a complex network of neurons, which operates independently of the brain, and play a crucial role in regulating various digestive functions. It also produces many neurotransmitters and hormones, including serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are often associated with mood regulation and overall well-being.

The bidirectional communication between the gut and the brain, known as the gut-brain axis, highlights the significant influence that the gut can have on mental and emotional health, earning it the nickname "second brain."

Probiotics, the “good” bacteria

By consuming fermented foods, you introduce beneficial probiotic bacteria in your gut, which can help support digestion, promote a healthy balance of gut flora, and contribute to overall well-being.

This is how probiotics are created in food fermentation:

🦠 The fermentation process begins with the introduction of a starter culture, which contains live bacteria or yeast strains. These cultures can be added directly to the food (eg. kombucha) or may occur naturally in the environment (eg. sauerkraut).

🦠 During fermentation, the microorganisms consume carbohydrates present in the food, such as sugars or starches. This process produces organic acids, gases, and other by-products.

🦠 As the fermentation progresses, beneficial bacteria eg. Lactobacillus, Bifidobacterium, etc. multiply and dominate the environment. These bacteria produce enzymes that further break down the food, releasing nutrients and creating a sour or tangy flavour.

🦠 Once the fermentation process is complete, the food becomes enriched with probiotics, which are live microorganisms that confer health benefits when consumed.

Vegan and fermented

Not all fermented foods contain probiotics. Some foods undergo steps that remove the probiotics, as with beer or wine, or make them inactive, like baking and canning. 

Common examples of vegan fermented foods that contains probiotics includes the following:

🦠 Sauerkraut is fermented cabbage, often flavoured with herbs and spices. It takes between 2 to 4 weeks to ferment. Fermentation occurs naturally.

🦠 Kimchi is made from fermented cabbage and radishes, seasoned with garlic, ginger, and chilli peppers. It takes a couple of days to ferment naturally.

🦠 Tempeh is a fermented soybean product with a firm texture and nutty flavour, often used as a meat substitute in vegan dishes. It’s fermented using yeast and can take up to 48 hours to be ready.

🦠 Miso is made from soybeans fermented naturally for up to six months.

🦠 Kombucha is a drink made from sweetened tea and fermented during a minimum of seven days with a symbiotic culture of bacteria and yeast called SCOBY.

🦠 Plant based yogurt and kefir (drinkable yogurt) are made from fermented coconut milk, soy milk, almond milk or cashew milk. They are cultured with probiotic bacteria for about 8 hours for the yogurt and 72 for the kefir.

How much to eat

The amount of fermented food you should eat depends on various factors, including your overall diet, health status, and tolerance to fermented foods. Generally, incorporating a serving of fermented food into your daily diet can be beneficial for gut health. This could be around 1/2 to 1 cup of fermented vegetables, a serving of yogurt or kefir, or about 250ml of kombucha.

It's essential to listen to your body and adjust your intake based on how you feel. Overconsumption of fermented foods may lead to digestive discomfort in some individuals.

Fermented foods and gut related illnesses

Fermented foods can potentially be beneficial for managing certain gut illnesses due to their probiotic content. However, the effectiveness of fermented foods in treating gut illnesses may vary depending on the specific condition and individual factors.

For some people with conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), consuming fermented foods may alleviate symptoms such as bloating, gas, and irregular bowel movements. However, for others, fermented foods could exacerbate symptoms, particularly if they are sensitive to certain ingredients or if the fermentation process produces excess gas or acidity. Consult with a healthcare professional to determine if incorporating fermented foods into your diet is appropriate for managing your specific gut condition.