Health Benefits of 

Eating Fermented Foods

We're more microbe than we are person: Our bodies contain 10 times more bacteria than cells, meaning around 100 trillion microbes are crawling inside and on us. By far the largest collection—about 3 pounds' worth—hangs out in the stomach and intestines. 

While historical evidence has linked harmful gut bacteria to everything from increasing diabetes risk to the formation of autoimmune diseases,[24]  healthy gut bacteria are now being hailed as a possible solution in disease prevention.  One way to make your gut healthy is by consuming fermented foods—From Korean kimchi, Japanese tsukemono, Indian chutneys to the ubiquitous sauerkraut, yogurt and cheese, global cultures have crafted unique flavors and traditions around fermentation.

In this article, we will discuss the history of fermented foods and their potential health benefits.

History of Fermented Foods

The earliest record of fermentation dates back as far as 6000 B.C..[17] in the Fertile Crescent—and nearly every civilization since has included at least one fermented food in its culinary heritage.  In some places they make up a 5% of daily intake, while in others their role can be as substantial as 40%. However, their global consumption is declining as traditional food systems give way to the influence of a western diet and fast foods.[19]

Using locally available raw materials from plant or animal sources, people across the globe produce this type of food and drink either naturally or by adding starter cultures that contain micro-organisms. Micro-organisms transform these raw materials both biochemically (i.e., the nutrients) and organoleptically (i.e., the taste/texture/odor) into fermented foods. For example, sourdough belongs to the entire world. Until 160 years ago, everyone who was making bread was using sourdough.[32]

Links between fermented foods and health can be traced as far back as ancient Rome and China, and remain an area of great interest for researchers in modern times. Asian civilizations in particular have a history of fermenting a wide variety of foods—Japanese natto (soybeans), Vietnamese mám (seafood), Chinese douchi (black beans), Lao pa daek (fish sauce), Korean banchan (side dishes)—that remain essential components of their everyday cuisine.

In some cases, fermentation is a critical component to food safety beyond preservation. In West African countries, garri is an important food source. It is made from the root vegetable cassava, which contains natural cyanides and, if not properly fermented, can be poisonous. Other foods, such as the Tanzanian fermented gruel togwa, have been found to protect against foodborne illnesses in regions that have poor sanitation.

Health Benefits of Fermented Foods

"Let food be your medicine and your medicine be your food" – Hippocrates

"Fermented foods are potent chelators (detoxifiers) and contain much higher levels of probiotics than probiotic supplements, making them ideal for optimizing your gut flora." said Dr. Mercola.[4,11] Because of their probiotic properties, including attachment to epithelial cells, immunomodulation, and competitive exclusion of pathogens, numerous probiotic microorganisms (e.g. Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria and certain strains of L. casei or the L. acidophilus-group) are being intensively studied.[25]

Potential health benefits of fermented foods include: 

References