Should You Be Eating More Fermented Foods?

From kimchee in Korea to kvass in Russia to dosas in South India, fermented foods are enjoyed almost daily in traditional societies, and now health professionals and enthusiasts are taking interest in the unique health benefits these foods offer.

It was once thought that ferments were used merely as a means of food preservation. For example, in the absence of modern refrigeration, cabbage could be preserved well beyond the growing season in the form of sauerkraut. However, as research on the human microbiome (the ecosystem within the body) progresses, scientists are coming to realize that fermented foods, which are rich in “good” bacteria, also play an important role in maintaining and optimizing our health.

We now know that our bodies are not sterile—far from it. In fact, our bodies contain more foreign bacteria than our very own cells (combined, it is estimated that the bacteria in our bodies could fill a half-gallon jug!). When the microbiome is balanced and this bacteria is present in healthy proportions, these organisms can affect our weight, immunity, mental state, and more. They help us better digest our food, and even synthesize nutrients, such as vitamin K, in our intestines.

Fermented foods act as natural probiotics, or “good” bacteria that support digestive health, and serve as an often delicious means of replenishing the bacteria in our gut. They come in an array of different forms such as both alcoholic and non-alcoholic drinks (such as kombucha), animal products (such as pla ra, a Thai fermented fish sauce), vegetables (such as sauerkraut), dairy (such as kefir), and legumes (such as miso, which is made of fermented soybeans). In his book,The Art of Fermentation, Sandor Katz states that, “fermented foods, as a group, are highly nutritious and digestible. Fermentation pre-digests foods, making nutrients more bioavailable, or easier for the body to absorb, and in many cases fermentation generates additional nutrients or removes anti-nutrients or toxins. Ferments with live lactic-acid-producing bacteria intact are especially supportive of digestive health, immune function, and general well-being.”

The research surrounding fermented foods has shown that they should certainly play an important role in a healthy and balanced diet. For example, a study has revealed that a higher intake of fermented milk products can decrease one’s risk of suffering from cardiovascular disease. Fermented milk has also been determinedto improve glucose metabolism and exercise-induced muscle damage in young men. Interestingly, some individuals who are sensitive to dairy under normal circumstances are nonetheless able to digest fermented dairy products such as whey and kefir with ease. This is probably due to the decreased lactose concentration in these products.

Kimchee, a Korean staple that is becoming increasingly popular in the West, has been linked to a decreased risk of obesity and cancer as well as a reduction in cholesterol levels. It has also been shown to be especially beneficial in blood sugar regulation among prediabetics. In a study, prediabetic individuals were asked to consume either fresh or fermented kimchee. The results showed that amongst those who consumed fresh (unfermented) kimchee, 9 percent experienced improved glucose tolerance. However, up to 33 percent of those who ate kimchee that was fermented for 10 days experienced a positive increase in glucose sensitivity—quite a difference!

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