The amazing health benefits of naturally fermented foods
Foods that have been naturally fermented provide a host of benefits for the body.
People all across the globe have been eating fermented foods for centuries. Studies suggest that the earliest civilizations were already making fermented foods and beverages like wine and beer long before our modern society began enjoying them.
While modern man enjoys fermented food products to satisfy our taste buds, these early civilizations came up with their own fermentation techniques in order to preserve their foods for long periods of time without using any form of canning or refrigeration.
What are fermented foods?
Fermented foods are those that have gone through a process called “lactofermentation” whereby lactic acid is created when natural bacteria and molds break down the sugar, starch, and proteins of food. Lactic acid is a natural preservative that prevents the growth of bacteria that rots food. Not only does this process preserve food, it also creates B-vitamins, omega-3 fatty acids, helpful enzymes, and all sorts of different strains of probiotics.
The difference between naturally and artificially fermented foods
Fermented foods may serve a host of health benefits, but it’s the “naturally” fermented foods that should be focused on. While, modern society has come up with its own artificial way of fermenting foods, it doesn’t provide the same number of health benefits compared to natural processes.
Over the years, commercial food processors have come up with methods to yield more consistent results, as natural fermentation does not occur at a balanced rate. While any food that has been brined in a salty stock for a certain amount of time can be considered fermented, that’s as far as the likeness between the two goes. Every individual type of food has its own specific criteria for fermentation.
In fact, it’s probably more accurate to refer to commercially fermented foods as pickled rather than fermented, as many of these mass-produced and prepared foods have had nothing more done to them than having their bitterness removed, loaded with salt, packed with vinegar, then jarred or canned.
Just because they have been preserved in an acidic medium does not make them fermented (despite the fact that vinegar is a product of fermentation) and therefore does not offer the same level of health benefits that naturally fermented foods provide. Many of these foods have also been pasteurized in order to keep them stable on store shelves. These modern food products are the result of high heat and pressure that actually destroys vital nutrients. One exception may be fermented foods that are found in the refrigerator section of health food stores, which have actually been pickled and fermented.
So, what exactly are the health benefits of naturally fermented foods, and why should they be included in the everyday diet?
They’re a powerful probiotic
Eating fermented foods and drinking fermented beverages introduces healthy bacteria into the digestive system which helps balance bacteria in your digestive system. The microflora — or healthy bacteria — that exist in fermented foods lines the digestive tract which protects it against harmful pathogenic agents, including E.coli and salmonella.
A recent study found that probiotics from fermented foods play an instrumental role in contributing to a healthy diet and protecting the body against microbial infection.
They improve digestion
Your digestive system depends on a certain amount of good bacteria in the gut to function optimally. The microorganisms that are present in naturally fermented foods fuel this helpful bacteria, which is necessary for healthy digestion. Studies have shown that the processes involved in fermented foods can help reduce the level of toxins in the body, lower inflammation in the digestive tract, regulate bowel movements, and alleviate symptoms associated with irritable bowel syndrome (IBS).
Fermented foods can also treat candida in the gut. Candida is a fungus that lives in the gut and plays a key role in digestion and nutrient absorption. Yet while candida is helpful is certain amounts, it can wreak havoc in the gut if it is over-abundance. In this case, a plethora of health issues can arise, including heartburn and arthritis. There are various types of prescription medications that can treat an overgrowth of candida, but a simple and natural way to fight it is with a change in diet, while includes the introduction of naturally fermented foods.
They boost the immune system
The consumption of naturally fermented foods helps improve gut health, which in turn strengthens the immune system. Many people are not aware that the gut is actually a critical component of the immune system, and the state of its health determines the overall strength of the body’s immune system. Healthy bacteria in the gut supports immune system function by inhibiting the onset of autoimmune reactions and controlling specific cells of the immune system.
They regulate your appetite
Food cravings — particularly for refined carbohydrates — can throw a healthy diet off track. While there are various ways to curb your appetite and reduce these unhealthy cravings, eating naturally fermented foods is highly effective.
Studies have discovered a link between the consumption of probiotic-rich fermented foods and a reduced risk for obesity. They also discovered that consuming foods like these can also make it easier to lose weight and maintain a healthy number on the scale.
They help combat allergies
Allergic reactions occur when the body attacks its own cells and tissues in the presence of a foreign invader that the body perceives as harmful. These agents can be anything from food, to beauty products, to plants and grass, and so forth. This attack is referred to as “autoimmunity” and is one of the culprits behind inflammation in the upper respiratory tract. Fermented foods can help to boost certain cells in the body that control inflammatory responses in the body and combat allergic reactions from various substances.
They can elevate your mood
Beneficial digestive enzymes that are released in the body after consuming naturally fermented foods actually work to regulate chemicals in the brain. Many of the essential vitamins and minerals that come from these types of foods are necessary for healthy cognitive processes. In addition, the digestion of these nutrients by the brain is critical for this vital organ to produce “feel-good” hormones such as dopamine and serotonin that elevates your mood.
They can ward off cognitive issues
As just mentioned above, the gut is linked to the brain, which not only affects your mood, but it can also have a positive effect on overall cognitive health. Studies continue on the relationship between the gut and the brain, but discoveries have already been made in regards to the benefits that a healthy gut can have on combating cognitive issues.
A specific cranial nerve — the vagus nerve — is the main communication channel between the central nervous system in the brain and the nervous system of the intestines. This communication can be enhanced when there is a healthy presence of beneficial bacteria in the gut, which can therefore affect your memory and your ability to learn.
What are the best naturally fermented foods to include in your diet?
If your diet consists of little to no fermented foods, be sure to start slowly and gradually increase your intake in order to reap the benefits without overwhelming your system all at once.
Having said that, here is a list of the best naturally fermented foods available that can help significantly improve your overall health.
Sauerkraut: A native of the German culture for centuries, sauerkraut is essentially fermented cabbage and is loaded with vitamin A, B-vitamins, vitamin C, and vitamin K. It does wonders for the body, including lowering cholesterol levels, combating inflammation, and improving digestive health.
Kombucha: Full of B-vitamins, probiotics, and healthy enzymes, kombucha is a fermented drink of black tea and naturally-occurring sugar.
Kimchi: This is a traditional Korean food that consists of cabbage and certain spices. It has long been used in the Korean culture to ward off serious medical issues, including diabetes, heart disease, and even cancer.
Yogurt: The most popular fermented dairy product consumed for its probiotic properties in the U.S. is yogurt. This food has been shown to improve digestive health and regulate blood pressure.
Kefir: This is a fermented milk product that is somewhat like yogurt in a beverage form. It’s loaded with vitamin B12, vitamin K2, calcium, magnesium, and folate.
Raw Cheese: When a cheese is labeled “raw”, it essentially means that it has been made with unpasteurized milk. In particular, raw cheese made from goat milk, sheep milk, and A2 cows is especially healthy and loaded with probiotics.
Pickles: Pickles are more than just a garnish on your favorite dish; they’re also chock full of vitamins and minerals, healthy bacteria for the gut, and antioxidants that are essential to fighting damage from free radicals. They’re also very helpful in boosting vitamin K levels in the body, which is critical for cardiovascular health and bone strength.
The bottom line
Naturally fermented foods not only taste great, they’re also extremely beneficial to overall health. The amount of probiotics and helpful enzymes that are contained in the average American diet has dropped sharply ever since modern food preparation like pasteurization took over the food industry. By including naturally fermented foods in your diet, you can replenish all the vitamins, minerals and probiotics that have been stripped from the average food product and reap their wonderful health benefits.
