Fermented Foods: Is Food Fermentation Good For Your Gut? Know Benefits, Risks, Food List, and More

Food Fermentation: Ever since the Korean culture has gone global, people have not only tuned in to K-pop but have also adopted the Korean culture by heart, including the food, clothes, lifestyle, and aesthetics. Talking about the food, Koreans have one go-to dish or banchan (side dish) that goes with their every meal, i.e., Kimchi. People worldwide have also started incorporating this delicious and tangy side dish in their meals, and even started to make it in the traditional way. 

Kimchi is a fermented food made from salted and fermented vegetables. It is a nutrient-packed dish that contains probiotics and may help in immune system support and inflammation reduction, among other potential advantages. Not only kimchi, but there are several fermented foods that may be beneficial for your health. Let us know more about food fermentation, its benefits, risks, foods that are good for your overall well-being, and more. 

What is Food Fermentation?

Fermentation is the natural process by which microorganisms such as yeast and bacteria convert carbohydrates like starch and sugar into alcohol or acids. The alcohol or acids serve as a natural preservative, giving fermented foods their particular zest and acidity. Fermentation also stimulates the growth of helpful microorganisms known as probiotics. Probiotics have been demonstrated to promote immunological function, digestive and cardiovascular health.

Benefits of Eating Fermented Foods

Fermentation is a significant process that makes your food healthy.

Boosts Gut Health

Fermentation introduces helpful living microbes, or probiotics, into the food. These probiotics can help diversify and regulate the gut microbiota, a complex colony of microorganisms that live in our digestive tract. A healthy gut flora has been related to better digestion, increased nutritional absorption, and a stronger immune response.   

Enhances Nutrient Availability

Fermentation may break down complex chemicals in food, making nutrients easier for our bodies to absorb. For example, fermentation reduces phytic acid, a chemical present in grains and legumes that inhibits mineral absorption.  

May Improve Digestion

Enzymes produced during fermentation can help break down food, potentially alleviating digestive discomforts such as bloating and gas.

Strengthens the Immune System

The gut contains a large part of our immune system. Fermented foods can indirectly improve our immune responses by promoting a healthy gut flora, making us more resistant to illnesses.

Side Effects of Fermented Foods

• While fermented foods are generally safe and healthy, they can have some undesirable side effects, especially for those who have never tried them before.

• Introducing fermented foods too early might cause temporary digestive difficulties such as gas, bloating, and diarrhea while the gut microbiota adjusts.  Start with tiny servings and gradually increase your intake.   

• Some fermented foods contain high levels of histamine, a chemical that can cause allergic-like symptoms in sensitive individuals.   

• Some commercially made fermented foods, such as kimchi and sauerkraut, can be high in salt.  It is critical to read labels and take them in moderation, especially for those with high blood pressure.

• Although regulated fermentation reduces the growth of hazardous bacteria, inadequately fermented foods can increase the risk of foodborne illness. Adhere to safe fermenting techniques.

List of Fermented Foods

• Yoghurt 

• Kefir   

• Sauerkraut   

• Kimchi

• Kombucha   

• Miso   

• Tempeh   

• Natto   

• Sourdough Bread

Things to Keep in Mind

• When purchasing commercially fermented foods, select brands with a solid reputation and ensure that the products are stored appropriately. 

• If you’re fermenting food at home, follow trusted recipes and directions closely, using precise measurements and good hygiene.

• To prevent harmful microbes from growing, thoroughly clean and sanitize all fermenting equipment, jars, and utensils.   

• Pay close attention to the fermentation process.  Check for symptoms of spoiling, such as mold development, bad smells, or odd colours. Discard any batches that exhibit these characteristics.

• Once fermentation is complete, store your fermented items according to recipe directions, usually in the fridge.

• Individuals with weakened immune systems or certain health concerns should see their doctor before increasing their intake of fermented foods.