The Power of Fermented Foods

Fermented Foods: Unlocking the Health Miracle 

Have you ever wondered how some ordinary foods undergo a magical transformation that not only tantalizes our taste buds but also offers a multitude of health benefits? The answer lies in the fascinating world of fermented foods. Fermentation is an ancient culinary technique that has been practiced across cultures for centuries, producing culinary delights such as yogurt, sauerkraut, kefir, kimchi, and kombucha. But did you know that these fermented wonders can do much more than please your palate? In this article, we will embark on a journey to uncover the incredible health miracles that fermented foods can bring to your life.

“Fermented Foods”, “Pre- and Probiotics” and “Microbiome” seem to be such buzzwords lately as many wellness gurus, health practitioners and the mainstream media discover the benefits of a healthy gut. Many studies have demonstrated the incredible power fermented foods have on our gut and more importantly on our total well-being.

The Science of Fermentation: From Microbes to Miracles

Fermentation occurs when naturally occurring microorganisms, such as bacteria or yeast, metabolize the sugars and carbohydrates in food, resulting in the conversion of these substances into beneficial compounds. This transformative process not only enhances the flavor, texture, and preservation of foods but also creates a wealth of health-promoting substances. Let’s delve into the science behind these miraculous changes.

Enhanced Nutrient Availability: Unlocking the Goodness

The fermentation process not only enhances the digestibility of foods but also boosts the availability of essential nutrients, making them more bioavailable and easier for our bodies to absorb. This remarkable transformation can significantly enhance the nutritional value of the foods we consume.

• Fermented dairy products, such as yogurt and kefir, increase the bioavailability of calcium, improving bone health.
• Fermentation breaks down the anti-nutrients present in grains and legumes, reducing their negative impact on nutrient absorption and allowing us to derive maximum benefits from these plant-based powerhouses.
• The conversion of phytic acid during fermentation unlocks essential minerals like iron, zinc, and magnesium, promoting their absorption and utilization by our bodies.

A Powerful Digestive Aid: Taming Tummy Troubles

Are you plagued by digestive woes like bloating, gas, or irregular bowel movements? Fermented foods might just hold the key to calming your troubled tummy. The probiotics present in these foods can help restore the balance of gut bacteria and alleviate gastrointestinal discomfort.

• Studies have shown that fermented foods can be particularly beneficial for individuals suffering from conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
• The presence of beneficial bacteria in fermented foods helps strengthen the gut lining, reducing gut permeability and preventing the entry of harmful substances into the bloodstream.
• Fermented foods can contribute to smoother digestion, relieving symptoms of indigestion and promoting regular bowel movements.

Immune-Boosting Warriors: Strengthening Your Defenses

A robust immune system is vital for safeguarding our bodies against infections and diseases. The consumption of fermented foods can provide a significant boost to our immune defenses, ensuring we stay healthy and resilient.

• Probiotics found in fermented foods stimulate the production of immune cells and promote a healthy immune response.
• Fermented foods possess antimicrobial properties, inhibiting the growth of harmful bacteria and viruses.
• Regular consumption of fermented foods has been associated with a reduced risk of respiratory infections, urinary tract infections, and allergies.

Fermented foods and your gut

Let’s back up a little. You have probably heard of the gut microbiome. It is made up of trillions of bacteria, microbes and other microorganisms that live in our digestive system. All those bacteria that are hanging out there, the majority in our colon, affect our health.

Put very simply, if you have beneficial, good bacteria in your digestive system you will enjoy good health. Possible sickness may be the result of a deteriorating gut flora. Various diseases are thought to be influenced by your gut microbiome such as cancer, autoimmune disorders (MS) and autism. But your gut health will also influence your immune and hormone system (mood and behaviour), your metabolism, your heart and even your brain. If you’re worried about your cholesterol, there is a new study by the Framingham Heart Study that shows that a healthy gut may control cholesterol levels. It does so with bacteria like Oscillibacter by helping to break down cholesterol through specific enzymes and metabolic processes.

In other words, it pays to take good care of your gut. Feeding it a diverse choice of probiotics and prebiotics on a regular basis will be rewarded with optimal health. That is as important as your stress management, exercise and getting sufficient sleep.

What has happened to our gut health?

Over the last 100+ years our gut health has been reshaped. Man’s wonderful advances with antibiotics, eating processed foods, high levels of sanitation, C-sections and baby-formula have taken a toll on our microbiome. Add to that genetics and age we have a recipe for a health disaster.

But please, do not despair. Here’s the good news: depending on the type of food you eat you are able to colonize your gut with many different, highly beneficial bacteria. By taking care of your little friends in your intestine you can get back on the path to good health in no time.

So how do you do that and what kind of foods should you eat?

A closer look at Prebiotics and Probiotics

Prebiotics are the fiber (non-digestible compounds) from fruits and vegetables which travel through our digestive system until they reach the colon. There they feed the trillions of bacteria in our gut.  By doing so it stimulates the growth of beneficial microorganisms and decreases the population of harmful bacteria. So go crazy on vegetables, fruits and legumes. The more that is ingested in its natural, unprocessed state the better. Be adventurous and eat a diet with many different prebiotics, the more diverse the better for or health. Some fruit that is particularly high in prebiotics are grapefruit, bananas, apples, watermelon, nectarines, peaches and dried fruit. For vegetables there is asparagus, chicory, leeks, garlic, snow peas, cabbage, mushrooms, beets, eggplant and green peas. Try lentils, chickpeas and red kidney beans for legumes and don’t forget about whole-grain products such as oats, rye, wheat, and flaxseed. The list is long, of course, and I urge you to be adventurous and try many different prebiotics.

Probiotics are living microorganisms found in fermented foods. When ingesting fermented food you ingest live bacteria and yeasts that are beneficial for your gut by colonizing and restoring your intestinal flora. These good bacteria will reward you with optimal digestion, boost your immune system and reduce inflammation in your body. Eat probiotic food such as Sauerkraut (fermented cabbage), Kimchi (fermented vegetable mix), Yogurt, Kombucha (fermented tea), Kefir (fermented milk) and fermented Pickles just to name a few. Your body will thank you.

Can I just take a pill?

Sure you can buy probiotics in ‘supplement’ form but there is some controversy about the survival rate of the healthy bacteria before they reach the colon. The added benefit of eating real fermented foods like Sauerkraut or Kimchi is that they are also loaded with tons of fiber (prebiotics) and thus serve double duty. Remember, prebiotics feed probiotics.

How to buy fermented foods

When buying fermented foods be careful and read the labels. You will find these food products in the refrigerated section of your grocery store, after all, they are live bacteria. For example, when shopping for fermented pickles forget about the run-of-the-mill, mass-produced, unrefrigerated jar of pickles sitting in the shelf. It is just a jar with baby pickles bathed in vinegar, salt and spices. They may taste sour but they are not fermented. For pickles and many vegetables to truly ferment, they need to sit in a brine (salt and water) which breaks down carbohydrates (sugars and starches) and converts them into acids and alcohol.

Look for Sauerkraut in the fridge section of your grocery store as well. It should be unpasteurized because pasteurization kills the bacteria in your probiotic. Look for labels on your fermented food vouching that it ‘contains live microbes’, ‘contains probiotics’ and ‘contains live culture’. In some products such as yogurt the manufacturer may have added probiotics after production since in North America most milk products are pasteurized. Again, it is usually clearly indicated on the label. Since many forms of fermentation make the food take on a sour taste, oftentimes the manufacturer adds sugar to mask that taste. Store bought kombucha is a prime example which oftentimes contains waaaay too much sugar. Read the lables.

The more diversity in your probiotic food choices the better. Try to eat more than just one or two types of fermented food since that will boost the variety of bacteria in your gut. Experiment, go to farmers markets, international food markets and be adventurous in your food choices. Get some kimchi from your closest Korean food store. Try a bottle of kombucha from a friendly neighbour and experiment making some homemade fermented peppers. In fact, fermenting food at home is easier than you think. It’s addictive in a good way. I regularly make Kombucha, Sauerkraut, Kimchi, Kefir and pickles. I love the process and I’ve never felt healthier! I will post some recipes in the near future.

One of the best books I’ve found on this process is Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods. It gives you lots of information, history and most importantly recipes. Great read!

In a nutshell

Fermented foods are truly a culinary marvel, offering a treasure trove of health benefits. From improving gut health and enhancing nutrient absorption to aiding digestion and boosting immune function, these magical creations can transform your well-being from the inside out. So why not embark on a journey of exploration and add the wonders of fermentation to your plate? A happy gut leads to a happy life! So remember, feed your gut pre- and pro-biotics, stay away from processed food, lead an active lifestyle and manage your stress and you will have an amazingly healthy life!

As Hippocrates wisely said, “All disease begins in the gut.” Let fermented foods be your elixir of health, vitality, and gastronomic pleasure!

Here’s to fermented food and its awesome health benefits to your whole ecosystem.

P.S. You were probably wondering about wine and beer since those are also fermented. Unfortunately in the brewing process the live bacteria are removed and therefore it doesn’t enjoy the same benefit as the traditional probiotics which I listed.