Fermented Food Frenzy
A Bite-Size Read for Your Health and Your Waistline
You’ve probably seen the word “fermented” on the label when picking up some alcohol, cheese, or yogurt, but did you know many other foods are fermented too? Even pickles and salami! Maybe you’ve heard your health-nut(ty) friend talk about eating kimchi for her gut health? If you’re curious about the fermented food craze, here is all the information you need.
First, let’s break down (no pun intended) what fermentation means. Fermentation is a process that involves the breakdown of carbohydrates by bacteria and yeast. Sounds scary? It’s actually a natural process! Lactic acid is brought out of the foods as a result of the breakdown by bacteria. Lactic acid can help with digestion, support our immune systems through better gut health, skin health, mood, and symptoms of stomach issues may be alleviated by eating fermented foods. Additionally, fermented foods are a probiotic which helps us maintain healthy gut flora and balance between various strains.
The tiny bacteria in your gut can impact the entire body and can provide tremendous benefit to your overall health. The catch is, not all fermented foods contain live cultures of bacteria which is required for those gut health perks. Many foods or ingredients are processed after the fermentation cycle, which kills the live, active cultures. The “processing” could be as simple as baking, smoking, or even filtering. Some fermented foods like chocolate, beer and wine, soy sauce, and bread are not giving us the probiotic benefit of other fermented foods (if only, right?!). The foods that do contain the beneficial, live cultures include some dairy, kombucha (in some cases), some sauerkraut, tempeh, soybeans, miso, kimchi, and some fermented pickles. Here’s a purchasing tip: Make sure the food labels you grab say “fermented” rather than “pasteurized” or “pickled.” Fermented means the helpful cultures are there; pasteurized and pickled are different processes that achieve a similar flavor but without the live bacteria.
What is that flavor? Usually tart or sour to some people, as it results from the fermentation process. Unfortunately, this often means these foods are not as well-liked, or at least at first (another acquired taste). Nevertheless, maybe it’s time to try something new? Try incorporating some fermented foods into your regular diet rather than only relying on probiotic pills and vitamins. Fermented foods are great to eat during and after taking antibiotics, as antibiotics kill both the bad and the good bacteria. If a healthy microbiome, supported by fermented foods is key to our overall health, are there any cases where you shouldn’t eat fermented foods? Yes. If you have an overgrowth of yeast or SIBO, fermented foods can worsen symptoms.
Here are the key takeaways when it comes to choosing fermented foods: be sure the food labels you grab say “fermented” (not “pasteurized” or “pickled”) and always listen to what your body tells you! And don’t be so “firm-mented” in your ways; give some of these foods a try sometime!
