Fermentation is one of the traditional techniques used worldwide to preserve food for a longer period. Different cultures have their own fermented food products, which can be not only flavorful but also filled with beneficial bacteria, known as probiotics. In this article, we will share the advantages of fermented food and what you can eat to incorporate it into your diet!
What is fermentation?
Fermentation is a process where sugars are broken down by bacteria and yeast. Recent studies show that fermentation not only preserves food but also enhances its digestibility and nutritional value.
The beneficial bacteria that develop in fermented food - probiotics - can provide various health benefits. These probiotics can improve digestion, strengthen your immune system, and even contribute to weight loss.
Fermented food and gut health
Taking care of your gut flora is essential. Approximately 80% of our immune system resides in the gut. An imbalance in the gut can disrupt your immune response, leading to (chronic) inflammation.
A healthy gut can respond appropriately to microorganisms or bacteria that cause diseases. Besides its effects on the immune system, poor gut health can hinder weight loss even if you exercise and watch your diet to lose weight.
Moreover, your gut is essential for your mental health, mood, and emotions. Emotions can be influenced by the nerves in our gut (enteric nervous system). When the good and bad bacteria in your gut are out of balance, it can affect your behavior, moods, and concentration. This shows why improving your gut health has a direct effect on your happiness.
Why is fermented food healthy?
In addition to the benefits of probiotics, fermentation of food also increases its digestibility. For example, fermenting milk breaks down casein (milk protein), which can be difficult for many people to digest. That's why some people may tolerate yogurt or kefir better than fresh milk.
Examples of fermented food
Wondering what some examples of fermented food are? In the Dutch cuisine, you can think of pickled vegetables or fruits.
Examples include sauerkraut or pickles (often made with vinegar in canned form, but for fermentation benefits, you can make it in brine: water/salt). From other cultures, you can try Kimchi, Miso, or tempeh. Kefir is fermented milk, and kombucha is a fermented drink originally from North China.
Buying fermented food
You can buy fermented food in most stores, but make sure the right nutrients are still present! It's essential, for instance, that it is not pasteurized but contains live bacteria that can do their work. All the products we've mentioned in this article are also easy to make yourself once you know the simple basics of fermentation.
Using organic, high-quality ingredients is best because the beneficial bacteria need many nutrients to do their work. Additionally, hygiene of the products and materials you work with is crucial.
Tip for consuming fermented food
One last important note: if you have never eaten fermented food before, it is advisable to start gradually and cautiously. A large portion may cause a healing reaction, such as intestinal discomfort or excessive flatulence.
Probiotics can kill pathogens in the gut, and when they die, they can release toxins that your body reacts to. Start with a teaspoon and gradually increase it to, for example, a tablespoon with your meal.
Fermented foods do not need to be eaten in large quantities but can be used as flavor enhancers. Combine them with various vegetables, legumes, fish, or meat for a delicious meal. Enjoy!
