Health Benefits Of Eating Fermented Foods
Benefits Of Fermented Foods Research
Do I have to say it? The gut is super-duper important. I believe in order to achieve optimal health and prolong your life, you have to focus on getting your gut in tip-top shape. In my darkest times of when I was in horrible health, I made a conscious decision to turn to fermented foods to help me find my way back to better health emotionally and physically.
Over 75% of our immune system (our bodies' abilities to fight disease and infection) is found in the gut. That's a lot. Add the fact that most Americans eat a SAD diet (standard American diet) of fast foods, antibiotics, and processed foods, it's easy to see our digestion is under a tremendous amount of stress. I tell people that imagine your gut is made up of the foods you eat. We've all heard the old adage you are what you eat. Your gut ecosystem is a living bacterium of good and bad bacteria fighting it out for dominance and eating fermented foods is one of the easiest ways to put your digestive system into the corner of good, healthy living.
Although it may seem daunting, humans have been fermenting foods for centuries. And if cavemen could do it, you may be surprised how easy it is for you to do at home.
Over 75% of our immune system (our bodies' abilities to fight disease and infection) is found in the gut. That's a lot. Add the fact that most Americans eat a SAD diet (standard American diet) of fast foods, antibiotics, and processed foods, it's easy to see our digestion is under a tremendous amount of stress. I tell people that imagine your gut is made up of the foods you eat. We've all heard the old adage you are what you eat. Your gut ecosystem is a living bacterium of good and bad bacteria fighting it out for dominance and eating fermented foods is one of the easiest ways to put your digestive system into the corner of good, healthy living.
Although it may seem daunting, humans have been fermenting foods for centuries. And if cavemen could do it, you may be surprised how easy it is for you to do at home.
When we discuss fermentation, we really mean Lacto-fermentation. This essentially means the sugars and starches in vegetables and fruits are converted into lactic acid by the bacteria present on the surface of all living things. The great thing about lactic acid is that it is a natural preservative that stops the bad bacteria from reproducing. So what is the magical component that starts the process of lactic-acid production? It's SALT, and the bad bacteria that can be harmful to our intestines can't tolerate much salt. It's like you are giving a large tank to help the good bacteria fight the bad in the war for better health. With the salt, the bad guys are reduced, letting the good guys get to work producing a food product full of living enzymes and probiotics.
It’s easy to replenish your gut’s healthy balance of probiotic flora by eating more fermented foods. More and more natural food stores are carrying traditionally fermented foods, and many fermented foods are also easy to make, requiring inexpensive ingredients and basic kitchen ware. Below are some of the main benefits from adding traditionally fermented foods to your diet:
It’s easy to replenish your gut’s healthy balance of probiotic flora by eating more fermented foods. More and more natural food stores are carrying traditionally fermented foods, and many fermented foods are also easy to make, requiring inexpensive ingredients and basic kitchen ware. Below are some of the main benefits from adding traditionally fermented foods to your diet:
- Trillions of “good” probiotic bacteria in every tablespoon, many times more than any probiotic supplements.
- Wide range of different beneficial bacteria for maximum biodiversity of your gut flora.
- More economical than buying probiotic supplements, especially when home-made.
- Many health benefits, including weight loss, mental clarity, and increased energy. Many chronic diseases conditions also respond by eating fermented foods.
- Make delicious side dishes or condiments at meal time.
- Fermentation brings out the natural flavors of food.
Maintaining optimal gut flora, and ‘reseeding’ your gut with fermented foods and probiotics when you’re taking an antibiotic, may be one of the most important steps you can take to improve your health. If you aren’t eating fermented foods, you most likely need to supplement with a probiotic on a regular basis, especially if you’re eating a lot of processed foods. Poor diet in general, along with a course of antibiotics extols a heavy price, as it tends to wipe out the beneficial bacteria in your gut, giving pathogens free rein to proliferate unchecked.
Fermented Foods Have Been Around For Centuries
To go a bit more in detail on the above points, from a physiological standpoint, fermented foods provide your body with much more than simply providing good gut flora and good bacteria.
It may take a while to begin seeing the full benefits of eating more fermented foods. While it’s common for people to experience more energy and other positive results soon after adding fermented foods to their diet, it may take several to begin seeing major shifts in a long-standing health condition. And while the health benefits of fermented foods are many, it’s best to start slowly if your body is unaccustomed to fermented foods. Changing your gut flora too quickly can trigger a “die off” or detoxification of bad bacteria or waste products in your body. Detox symptoms can be uncomfortable and prolonged if you make diet changes too quickly.
- Since the probiotics predigest the nutrients, the food is less demanding on your system through digestion. This is especially true if you have difficulties eating raw fruits and vegetables; fermentation would help you.
- As the fermented foods begin to digest the sugars and starches, it in turn produces more natural vitamins and nutrients, especially B and K vitamins. B-vitamins are especially useful for energy, so if you find yourself lacking it, try to incorporate the fermentation process into your diet.
- The lactic acid produced via lacto-fermentation actually helps to the already present bacteria to grow. It's a circle of life.
- Fermentation is a preservation method that actually doesn't destroy the vitamins and nutrients. Pasteurization makes things sterile and non-nutritious whereas fermented foods creates more nutrients for your body.
- Natural fermentation actually helps your body regulate stomach acid. Although it seems counter intuitive, when you have heartburn, in most instances it's because of a LACK of stomach acid. Fermented foods can help better regulate that.
It may take a while to begin seeing the full benefits of eating more fermented foods. While it’s common for people to experience more energy and other positive results soon after adding fermented foods to their diet, it may take several to begin seeing major shifts in a long-standing health condition. And while the health benefits of fermented foods are many, it’s best to start slowly if your body is unaccustomed to fermented foods. Changing your gut flora too quickly can trigger a “die off” or detoxification of bad bacteria or waste products in your body. Detox symptoms can be uncomfortable and prolonged if you make diet changes too quickly.
Of course, if you have never made a fermented or probiotic-rich food, it can be very intimidating. Believe me, I understand. But I began my fermenting experience with a jar, salt, water, and some cucumbers. It didn't turn out quite the way I expected simply because I didn't have a guide to use. Once you see how simple it can be, you realize the hardest part is the actual waiting for your foods to finish it's work so you can enjoy them. The possibilities are endless, and in the immortal words of my father when I was learning to swim at the YMCA... “You have to just jump right in.”
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