The need-to-knows:
What are fermented foods?
Fermented foods are foods (or beverages) that are produced through controlled microbial growth.
Thisfermentation process can occur naturally1when microorganisms are naturally present in the raw foods or processing environment.
“The gut microbiome is composed of theover 100 trillion microorganisms2that live in a symbiotic relationship with us.
Consuming fermented foods has been shown to affect gastrointestinal bacteria in the short and long term.
Plus, they contain additional benefits outside of fermentation.
Yogurt, for instance, offers calcium and magnesium that benefit bone health, while kimchi provides antioxidants.
After six weeks,both study groups showed a significant reduction in the severity of their IBS symptoms5.
Since the types and amounts of ingredients in kimchi vary, the exact microbial composition is tough to specify.
Multiple studies have found links betweenkimchi consumption and an impact on gut microbiota composition7.
A2018 clinical trial8, for instance, showed that kimchi increased levels ofBacteriodetesand reducedClostridiumsp.
Due to itsprobiotic content10, tempeh consumptionhas been linked with improved cognitive function11in elderly individuals.
It’s alsobeen shown toenhance beneficial gut bacteria.
The final product alsocontains more calcium, iron, potassium, and vitamin B2 than raw soybeans14.
In the final product, bacteria in the Bacillus and Lactococcus species may be present.
Incorporating the ingredient into your diet can enhance your gastrointestinal healthand then some.
Kombucha
Eating fermented foods isn’t the only way you might score their health benefits.
Fermented drinks such askombuchacan also be advantageous.
They also concluded that kombucha is beneficial for the modulation of gut microbiota.
Some commercially available kombuchas are also pasteurized, which kills the beneficial bacteria, adds Manaker.
It boasts more than 50 species of probiotic bacteria and yeast andhas been shown to significantly modulate gut microbiota18.
The fermented beverage may also help relieve constipation, as shown ina small 2017 study.
A recent studyfound that yogurt consumption temporarily increased levels of multiple bacterial species20in the gut.
The creamy snack’s benefits expand beyond the gut too.
Spector also flags that, like kombucha, yogurt can contain a lot of added sugar.
He recommends opting for full-fat yogurt that’s free of artificial sweeteners or fake bits of fruit.
Sourdough
Everyone’s favorite pandemic hobbybaking sourdough breadcould give your health a boost.
(Here’show to ferment other foods at home.)
Cheese
Break out the charcuterie boards: Cheese is considered a fermented food.
The process concentrates key nutrients and enhances the bioavailability of calcium by removing water.
Despite its high saturated fat content, this fermented food may not negatively impact heart health either.
What’s next for fermented foods research?
They’re also investigating the best methods for achieving a healthy balance between these different microbes.
People with irritable bowel syndrome should be particularly careful when it comes to fermented foods.
Eating one serving of fermented foods here and there won’t meaningfully improve your well-being.
Eating too many fermented foods at once may cause GI discomfort, such as gas or bloating.
How often should you eat fermented foods?
There’s no official recommendation as to how often you should eat fermented foods.
But in general, consuming at least one serving a day is a healthy step, says Manaker.
What fermented foods are healthiest?
The foods not only support the gut microbiome, but they’re rich in beneficial macro and micronutrients.
