Fermented foods are growing in popularity. Are they really good for your gut and what other benefits do they provide? Our nutritionist gives us the lowdown
What are the top health benefits of fermenting?
1. Source of beneficial bacteria
Most fermented foods contribute to bacteria that have a potential probiotic effect. This means that these bacteria may help restore the balance of bacteria in your gut, support digestive health and alleviate any digestive issues.
Probiotic amounts will vary, however, and the number of bacteria that arrive in the gut, where they can be of benefit, will depend on a number of factors, including the food in which they are delivered, with those supplying fibres referred to as prebiotic, being the most beneficial.
2. Easier to digest
Thanks to the bacterial breakdown of some of the natural sugars and starches, fermented foods are easier for us to digest. For example, fermentation breaks down the lactose in milk to simpler sugars – glucose and galactose – this means if you are lactose intolerant, products like yoghurt, kefir and cheese may be acceptable for you.
3. Improves the availability of nutrients
When we ferment certain foods, we help increase their health potential. This includes both producing more vitamins and minerals and making them more available for our bodies to absorb. This is because some natural compounds, like phytic acid found in legumes including soybeans, may inhibit our absorption of nutrients like iron and zinc. Fermentation removes these ‘anti-nutrients’, making their nutritional content easier for us to access. Similar benefits have been seen with sourdough, with improvements in mineral availability, lower glycaemic responses and a greater break down of proteins all being cited.
Additionally, by boosting the beneficial bacteria in your gut, you may promote their ability to manufacture B vitamins and vitamin K.
4. May improve mood and behaviour
Our understanding of the gut and how it impacts our mood and behaviour is fast evolving, and it would appear that fermented foods may play an important part. Certain strains of probiotic bacteria, including Lactobacillis helveticus and Bifidobacteria longum, commonly found in fermented foods, may improve symptoms of anxiety and depression.
Another strain, Lactobacillis casei Shirota, may also influence the production of cortisol and minimise physical symptoms of stress.
5. May support heart health
Consuming fermented foods as part of a healthy, balanced diet appears to be associated with a lower risk of heart disease. The mechanisms at play may include modest reductions in blood pressure and improvements in cholesterol balance.
6. May support immune function
Including a range of fermented foods in your diet may support your immune function and reduce your risk of infection. Studies suggest beneficial gut bacteria, in the form of probiotic supplements, may be particularly useful in reducing upper respiratory infections. Whether this effect is replicated through the inclusion of fermented foods in the diet is not yet known.
7. May support weight loss
Although more research is needed some studies suggest certain strains of beneficial bacteria may aid weight loss and reduce belly fat.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Via Good Food.
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