Summarized by: Brenda Borba, RDN
Fermented foods have been a staple in our diets for centuries, and it was originally developed to preserve seasonal foods. However, their health benefits have been recognized for just as long. From sauerkraut to kimchi, and yogurt to cheese, almost all major food types can be fermented, and local traditions have led to a remarkable diversity of products—just think of the 1,000+ varieties of cheese worldwide!
Modern research has identified six main fermentation pathways and the microorganisms that drive these processes. Recently, DNA sequencing and an online database of microbial genomes have revealed an even greater variety of microbes associated with these foods. This could transform how we select starter cultures for fermentation and innovate within the food industry.
Health Benefits of Fermented Foods:
Fermentation doesn’t just enhance flavors; it can also make foods easier to digest, increase nutrient content (like vitamins and antioxidants), and produce bioactive compounds. For example, some peptides released during fermentation can help lower blood pressure and cholesterol. Though promising, more controlled clinical trials are needed to confirm these health benefits conclusively.
Fermented Foods and the Gut Microbiome:
The gut microbiome plays a key role in our physical and mental health, and diet significantly impacts its composition. Fermented foods might benefit the gut by:
- Nourishing Gut Microbes: Providing nutrients that promote beneficial bacteria.
- Introducing Beneficial Strains: Helping probiotics survive digestion and interact with the gut microbiome.
While most studies focus on the large intestine, fermented foods likely influence the small intestine more due to its higher levels of aerobic bacteria. The potential of fermented foods to improve gut health is intriguing and warrants more research.
In short, while there’s still much to uncover, fermented foods offer a tasty and promising way to support our health and gut microbiome!
Reference:
Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients. 2022 Apr 6;14(7):1527. doi: 10.3390/nu14071527. PMID: 35406140; PMCID: PMC9003261.