Fermented foods have been a staple of many diets for centuries, but they don’t just taste good or offer a way to preserve food, they also deliver several health benefits. Here, we explore how they can improve and support your health and how you can incorporate more into your diet.
Content Outline
- How to incorporate fermented foods into your diet
- Easy recipe: 5-minute kimchi avocado on toast
- Fermented foods are great, but don’t forget prebiotics
- Summary
What are fermented foods?
Fermented foods are made via a natural process involving microorganisms, such as bacteria and yeasts. They are made when these microbes break down sugars and starches (carbohydrates) in food, producing beneficial products like alcohol, gases, or organic acids. The process not only preserves food but enhances its nutritional value and can deliver probiotics to your gut, unleashing their potential.
Common Fermented Foods
Although they’ve been around for centuries, fermented foods have soared in popularity over the last decade, and for good reason. From tangy kimchi to thirst-quenching kombucha and creamy kefir, these traditionally preserved foods are not just packed with flavour, but they also deliver a wide range of health benefits, making them some of the best foods for your gut.
5 Proven health benefits of fermented foods
Several health claims have been made about fermented foods and their purported benefits for your gut, cognition, mood, and immunity. But how true are they? Here, we’ll explore five common advantages of microbe-derived foods and what science has to say about them.
1. Enhanced gut microbiome diversity
Because fermented foods contain probiotics, fermented foods may enhance the diversity of your colonic ecosystem by delivering health-promoting live cultures directly to your gut.
A 17-week study found that a diet rich in fermented foods steadily increased microbiota diversity and reduced inflammatory biomarkers, suggesting they could be a valuable asset in counteracting a low gut diversity and increased inflammation1. A further study found that fermented vegetables and sauerkraut increased the diversity of the gut microbiome2.
Another study investigated the effect of sauerkraut on 34 irritable bowel syndrome patients. Half of the group were given sauerkraut with live bacteria, producing a synbiotic effect, and the other half were given sauerkraut without bacteria. The results showed that after 6 weeks, both groups experienced improvements in their IBS symptoms and positive shifts in their gut microbiome. However, because both groups recorded improvements, the researchers concluded that it was the fiber content rather than the probiotics that caused the improvements in gut health3.
2. Reduced inflammation
Chronic low-grade inflammation is linked to just about every chronic condition, from depression to heart disease, to inflammatory bowel disease, and even Alzheimer’s. A review by Paul and colleagues suggested that fermented vegetables, like kimchi, sauerkraut, fermented soybeans, and fermented tea are functional foods because they provide both nutritional and therapeutic benefits against various inflammatory conditions4.
Fermenting white cabbage increases the nitric oxide inhibitory effect and antioxidant benefits of this popular vegetable, according to a study published in 20125. Therefore, supporting the view that fermentation can increase the nutritional benefits of food, and in this case, potentially lower inflammation.
3. Strengthened gut barrier
Because fermented foods are rich in live, friendly bacteria and beneficial metabolites, they have the potential to strengthen gut barrier integrity, lower inflammation, and prevent a leaky gut6.
The epithelial layer lining your gut is part of your natural defence system, stopping pathogens and toxins from entering circulation. In an animal study published in 2020, a daily kefir supplement given for 6 weeks reduced gut permeability in rats fed a high fructose solution7. A further in vitro study found that yoghurt increased tight junctions and could improve gut barrier dysfunction, although this was later found to be reduced during the latter processes of digestion8.
4. Better bone health
Fermented milk products like kefir, yoghurt, and cheese contain nutrients such as calcium, phosphorus, and protein that promote healthy bones9. However, fermented foods are also a rich source of vitamin K2, one of several vitamins gut bacteria produce.
Postmenopausal women without osteoporosis are likely to benefit from lifetime supplementation of calcium and vitamins D3 and K to reduce the risk of bone fractures and increase survival, according to a 2012 study10. However, this study was only investigating the effect of daily supplements rather than specific fermented foods, so more research is required.
5. Reduced anxiety and improved mental health
One study found that eating fermented foods that contain probiotics has an anti-anxiety effect and may help combat social anxiety11. A further study found that Lactobacillus, a common probiotic found in yoghurt and other fermented foods, could be the key to managing stress and may even prevent depression and anxiety12.
A 2019 study demonstrated that kefir has positive effects on depression, sleep issues, and overall quality of life in postmenopausal women13. Overall, the probiotics present in fermented foods may support better mental health.
How to incorporate fermented foods into your diet
Adding fermented foods to your daily diet doesn’t require a complete kitchen overhaul or the need for lots of fancy equipment. You can buy many fermented foods from your local supermarket or health food shop. Here are some of the easy ways you can increase your fermented food consumption:
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Start your day with a bowl of kefir or live yoghurt topped with fresh fruit and seeds.
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Add a spoonful of sauerkraut or kimchi to your lunch or dinner, it works well with rice bowls, eggs, or roasted vegetables.
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Switch your favourite soda drink for kombucha, it’s also fizzy and refreshing, but it’s usually low in sugar and available in a range of flavours.
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Miso paste is a great addition to salad dressings or can be used to make a broth for soups or noodle dishes.
Easy recipe: 5-minute kimchi avocado on toast
Here’s a simple way you can enhance the nutritional value of your breakfast or brunch by adding a touch of kimchi, for a probiotic-packed twist on a traditional classic.
Ingredients
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2 slices whole grain or sourdough bread
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1 ripe avocado
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Juice of ½ lemon
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Pinch of sea salt
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2–3 tbsp kimchi, chopped
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Optional: poached egg or sesame seeds
Method
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Toast the bread to your liking and poach an egg, if adding.
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In a mixing bowl, mash together the avocado, lemon juice, and salt.
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Spread the mashed avocado onto the toasted bread.
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Top with kimchi and the poached egg.
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Serve and enjoy.
Fermented foods are great, but don’t forget prebiotics
While fermented foods deliver beneficial bacteria, probiotics are only one part of the equation. To thrive, your gut microbes need sustenance to survive and grow, and that’s where prebiotics are important.
Prebiotics are non-digestible fibers and complex carbohydrates that fuel the growth of the good bacteria in your gut, enabling them to carry out their jobs and keep you healthy. One of the most exciting and promising prebiotics is human milk oligosaccharides (HMOs).
HMOs are naturally present in human breast milk and help to establish and modulate the early infant microbiome. However, their importance in adults is also now being confirmed. Numerous studies have demonstrated that HMOs:
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support the growth of beneficial strains such as Bifidobacteria, Lactobacillus, and Akkermansia
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strengthen the gut lining
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modulate the immune system
Pairing your fermented food intake with PureHMO® supplements can help sustain the benefits of probiotics for longer.
Summary
Fermented foods are a delicious and scientifically backed way to boost your gut health. To unlock their full potential, pair them with prebiotics like HMOs to nurture a balanced and resilient microbiome that supports your digestion, immunity, mood, and general wellbeing.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
