Fermented Foods And Why You Need Them In Your Life

We all know a fermented food when we taste it. That slightly sour, definitely acidic taste that wakes up our tastebuds. Occasionally we have a pickle on our sandwich or maybe a slab on some sauerkraut on our hotdog. But do we know the benefits? Learn if they help with weight loss, which foods are high in probiotics, recipes with fermented foods, and much more.

Fermentation is the conversion of carbs to alcohol or organic acids using yeasts or bacteria (1). Next time you see a bottle of kombucha on the shelf in your grocery store remember that it was once just sweet tea until it was combined with bacteria and some yeast which ate up all the sugar and converted it into alcohol which gives it that tangy kick.

It’s been, well, forever since humans have been eating fermented foods. The earliest evidence we have of fermenting foods comes from 7000 BC in China where pottery vessels specifically used to ferment foods such as rice, honey, and fruit have been found (2).

Before the modern refrigerator, humans used to ferment their vegetables to keep them in their diets in the winter months. Now since we can enjoy vegetables and fruit all year round we might be missing our daily does and the added health benefits of fermented foods in our diets.

Are fermented foods good for you?

The simple answer: YES!

Increase the variety of bugs that live in your gut and work on your behalf

We live in a different world than our ancestors did. Most likely most of us aren’t interacting with soil and livestock every day but instead wiping our kitchen counters clean with disinfectant. While this keeps us from facing plagues and spreading illness it also illuminates the other helpful microorganisms that are important in our lives.

Dianna Trout, MS. MPH and co-founder of Health Ade Kombucha writes, “While these shifts have reduced the spread of harmful pathogens and disease in some contexts, they’ve also removed the helpful microorganisms from our diets and lives and left us with an environment that’s more sterile than we need. This in turn breeds other types of health problems (3).”

Eating fermented foods can reintroduce those beneficial microorganisms to our system that we otherwise would wipe clean from our households. This in turn strengthens our immune systems.

Healthier and more diverse gut microbiome

If there’s one thing I’ve learned about the gut it’s not to underestimate it. It’s called your second brain for a reason and has the last word when it comes to your overall health.

Fermented foods are loaded with certain strains of good and bad bacteria which balance your gut health and in turn touch on functions of your body that your gut supports (4).

For other tips to improve your gut health, read 8 Things Social Media Taught Me That Helped Heal My Gut.

Lowering your risk for other diseases (type 2 diabetes, heart disease)

Now that we know that fermented foods increase our gut diversity it is also important to know that they can decrease inflammatory proteins. Both inflamed proteins as well as limited diversity in our gut microbiome are factors that are associated with diabetes (5).

It’s also important to know that according to an article published in the Journal of the American College of Cardiology found that the probiotics found in fermented foods provide “modest heart-related benefits (6).”

Aid digestion

With a healthy gut comes lessened digestive problems and it all comes down to the probiotics that fermented foods contain.

Those suffering from gut health issues or other stomach problems sometimes invest hundreds of dollars into probiotic supplements without knowing that fermented foods might do the trick for a much easier price.

The same probiotics in fermented foods that can help fight diseases can also alleviate digestive problems by balancing the bacteria in your gut (7).

Dr Manal Mohammed, a lecturer in Medical Microbiology wrote, “During fermentation, bacteria can produce vitamins and useful metabolites. Fermented foods contain potentially probiotic microorganisms such as lactic acid bacteria. And, despite the short time these bacteria spend in the gut, they help with food digestion (8).“

Help with high blood pressure

The strains of bacteria and yeast found in fermented dairy help black a specific enzyme that has a connection to raising high blood pressure. If you are already struggling with high blood pressure eating fermented foods regularly can help lower it (9).

Fermented foods for weight loss

Although there is no clear link between eating fermented foods and losing weight it is important to know that fermented foods are the perfect remedy for healing your gut health, which can in turn help you lose weight.

Mohammed writes, “Fermented foods are rich in beneficial microbes and useful metabolites (substances produced during fermentation by bacteria for a good and healthy gut). Several prominent research groups have suggested fermented foods may offer many health benefits, and encourage weight loss… (10).”

The key word here is encourage. When your gut health is healthy it allows for the body and other functions to resume the work they should be doing which in turn can help you lose weight.

Some studies do show that the gut microbiome of lean people is very different (healthy) than the microbiome of those who are struggling with obesity (unhealthy) (11).

What fermented foods have probiotics?

Probiotics are one of those live microorganisms that are microbiome needs to stay healthy.

However, not all fermented foods are created equally.

Different fermented foods have different quantities of probiotics and are listed below per 250 ml serving.

Milk kefir (grains)- 4000 billion

The milk kefir made specifically from kefir grains contains the highest amount of probiotics. Not only does it have the most but it also contains a large diversity of bacterial strains which our gut loves and is considered one of the best probiotics for gut health.

Natto– 1000 billion

Natto is a traditional Japanese food made from fermented soy.

Anti SIBO Yogurt– 500 billion

This yogurt was designed to help combat SIBO (small intestinal bacterial overgrowth) but contains a whooping amount of probiotics.

Water Kefir– 500 billion

The difference between milk kefir grains and water kefir grains is that one originates from milk and the other is from water. Unlike milk kefir, water kefir is dairy-free.

Kimchi-250 billion

Kimchi is a Korean dish made from cabbage and spices.

Sauerfraut-25 billion

Just simple fermented cabbage.

Kombucha– 15 billion

A fermented drink made from different types of tea.

Miso– 25 billion

A Japanese fermented paste made from koji and soya (12).

Are fermented foods good for IBS?

As mentioned above the probiotics found in fermented foods can help restore the balance to your gut and alleviate your symptoms of IBS.

In a study adults with IBS found that eating 4 ounces of yogurt like fermented milk over 6 weeks improved their IBS symptoms (13).

Another way you can alleviate your IBS symptoms is through colostrum, which you can read all about here.

Fermented foods and inflammation

Inflammation is the body’s natural response to injuries and intruding germs in the body. There is acute inflammation, which only lasts for a few hours or days.

Say you get a cut. Your immune system will send out inflammatory cells to the place of the cut to fight against infection and heal the broken tissue.

Chronic inflammation on the other hand can take months and oftentimes years. When someone has arthritis, their body is confused and sends inflammatory cells to attack the tissue of their joints causing pain and even damage.

Chronic inflammation can be caused by

A healthy imbalance of gut bacteria

Disrupted sleep

Eating regular foods such as foods high in trans fats and salt

Chronic stress

Low activity levels

Regularly drinking too much alcohol

Obesity (14).

Fermented foods not only improve the balance of your gut microbiome but also decrease the molecular signs of inflammation (15).

Fermented foods and candida

While I‘ve struggled with my own set of stomach issues I have never struggled with candida and wouldn’t wish it on my worst enemy. Candida is a fungal infection that is caused by an overgrowth of a type of yeast that lives in your body.

Amy Myers, MD, author and functional medical expert writes “While fermented foods do feed your gut’s population of beneficial probiotics, they also feed Candida. What’s more, some fermented foods are already yeast-containing, and can directly contribute to your gut’s overgrown population of Candida albicans. This is exactly why I recommend everyone dealing with Candida remove fermented foods from their diet (16).”

The safe option would be for those suffering from candida to stay away from fermented foods completely.

Are fermented foods high in histamines?

For those who are unaware, histamine is a chemical that your immune system releases to help get rid of something bothersome to your body. Think of them as your own personal security team when an overexcited fan gets too close to you.

Typically, foods that have been fermented have the highest levels of histamines.

This is good unless you are someone who has a histamine intolerance which manifests itself in headaches, upset stomach, and allergy symptoms.

Fermented food recipes

Kefir pancakes

Instead of buttermilk, kefir has a similar taste and is loaded with probiotics.

Click here for the recipe.

Kefir strawberry smoothie

Packed with everything good and is an easy way to get kefir into your diet.

Click here for the recipe.

Sourdough No Knead Bread

Instead of buying a bag of bread every time I’m at the grocery store I’ve started making this easy no knead sourdough bread once a week and have never looked back since.

Click here for the recipe.

Sourdough starter

If you’re making sourdough bread, you’re going to need a starter recipe. This one takes about a week, but it’s my favorite.

Click here for the recipe.