The Benefits Of Eating Fermented Foods

Here's our verdict on the best to try, and how to eat them: 

What are Fermented Foods 

Fermentation is an ancient process that humans have been using for thousands of years. Originally, it was a method for preserving food long before refrigeration was invented. Today, we’re rediscovering fermented foods for their incredible health benefits, particularly for our gut. Through the fermentation process, natural bacteria break down food, enriching it with beneficial probiotics that promote a healthy digestive system. While fermented foods have been enjoyed across cultures for centuries, they’ve gained new popularity as people become more conscious of their gut health and the importance of microbiome balance.

What are the Benefits of Fermented Foods: Fermented Foods & Gut Bacteria Health   

Fermented foods are packed with health benefits, especially when it comes to gut health. Here are some of the key advantages:

• Promote healthy gut bacteria: Fermented foods help balance gut microbiota by introducing beneficial bacteria (probiotics) that support digestion.
• Improve digestion: They assist with nutrient absorption and can help alleviate bloating, gas, and other digestive issues.
• Boost immunity: A healthy gut directly contributes to a strong immune system by protecting against harmful pathogens.
• Support mental well-being: Studies suggest that a healthy gut microbiome can have a positive impact on mood and mental health.
• Enhance nutrient absorption: Fermented foods can help break down nutrients, making them easier for your body to absorb.
• Aid in detoxification: Fermented foods can help the body remove toxins and waste products, improving overall health.

Types of Fermented Foods 

Fermented foods come in many forms, each offering its own unique benefits. Here’s a quick rundown of some of the key categories:

• Dairy: Yoghurt, kefir
• Vegetables: Sauerkraut, kimchi
• Soy: Miso, tempeh
• Grains: Sourdough

These foods are rich in probiotics, which help support your digestive health and keep things running smoothly.

List of Fermented Foods 

Here’s a list of popular fermented foods that you can enjoy for their digestive benefits. We’ve added a few extra options to give you even more variety:

Sauerkraut

A traditional condiment from Germany made by fermenting cabbage with salt. Sounds gross but has a delicious salty tang and tastes great added to salads. A brilliant addition to support the gut, but can be tricky with those with severe IBS due to the amount of fibre… go slow if you’re sensitive. Get the raw ones, as opposed to processed, sugary ones.

Kimchi

The Korean version of sauerkraut, super hot and spicy and full of goodness from ginger, chilli and herbs. Also extremely high in vitamin C.

Kefir

A bit like yoghurt, but better. This fermented milk has tonnes of research behind it and is a great addition to smoothies, Birchers or just alongside a meal. Coconut water-based, kefir is great if you don’t want dairy. You can get this from most supermarkets, health food stores, eastern European supermarkets, or even make it yourself using cultures from Amazon. 

Kombucha

A fermented drink made with black tea and a scooby – nothing dog related, instead rather like a beehive of healthy, live bacteria. Not as much research on the health benefits behind kombucha as kefir, but a nice addition to the diet as it is especially rich in antioxidants as well as good bacteria. Watch out for sugary ones and instead go for those flavoured with ginger and spices. 

Probiotic Drinks

Supermarkets are awash with these, but they generally are sugar and sweetener laden. Better off with kefir or sauerkraut!

Natto

A type of fermented soybean from Japan, extremely rich in protein, vitamin K and iron. A good source of bacteria for digestive health, but there is no getting away from the fact that it is an acquired taste! 

Unpasteurised cheese

Postulated as one of the reasons why French, who eat A LOT of cheese, have low levels of heart disease despite eating high levels of saturated fats. Many kinds of cheese are pasteurised, but Roquefort is easy and widely available in most UK supermarkets. Try a match-boxed sized portion per day.

Tempeh

A firm, fermented soy product high in protein and fibre. It’s a great plant-based alternative to meat and a fantastic source of probiotics.

Miso

A fermented soybean paste commonly used in soups and marinades. It’s packed with umami flavour and offers probiotics that benefit your digestive health.

Sourdough Bread

Naturally fermented bread made with wild yeast and lactic acid bacteria. It’s easier to digest than regular bread due to its prebiotic properties.

How to Get More Fermented Foods Into Your Diet 

Adding fermented foods to your diet can be simple. Swap your regular yoghurt for kefir in the morning, or toss some sauerkraut into your salad for a tangy crunch. Kimchi makes a great spicy side to any meal, and if you're feeling adventurous, try brewing your own kombucha for a homemade probiotic boost. These easy swaps can help support your gut health in no time!

Ferment Your Way to Better Health 

Fermented foods offer a world of benefits, especially when it comes to supporting your digestive health. From improving gut bacteria balance to enhancing nutrient absorption, these foods are a simple yet powerful way to improve your overall wellness. So, why not make them a part of your daily routine? If you’re looking for balanced meal ideas that support your gut health, check out our Meal Plans, designed to make it easier than ever to nourish your body with healthy, delicious food.

Alice Mackintosh, Nutritional Therapist 

http://www.alicemackintosh.com