Exploring health benefits of fermented foods

Recent discussions have highlighted the health benefits of fermented foods like kimchi and yogurt, but many everyday items consumed daily are also fermented without people realizing it, such as coffee, soy sauce, and chocolate.

According to Vogue, fermented foods can be categorized into two types: those fermented primarily to enhance flavor and those that contain active probiotic bacteria, the latter being the type associated with positive health effects.

While coffee and cocoa are known for their health benefits, they lack probiotics and fall into the first category. In contrast, foods like kimchi and sauerkraut are rich in probiotics, placing them in the second category.

Generally, fermented foods are considered healthier when they are minimally processed and possess a strong, distinct flavor.

Other beneficial fermented foods include yogurt, sourdough bread, miso (a Japanese seasoning made from fermented soybeans, rice, or barley), tempeh (an Indonesian food made from soybeans), and various cheeses.

Fermentation is a historical preservation technique that dates back thousands of years, stemming from the necessity to keep perishable foods edible before the advent of refrigeration. This method not only preserves food but also helps retain its nutritional value.

Scientists have increasingly focused on the health benefits of fermented foods over the past century. Fermentation occurs when microorganisms, such as lactic acid bacteria, consume natural sugars in food, resulting in changes to its composition and flavor.

Researchers at the Max Rubner-Institut (MRI) in Germany describe fermentation as a form of “pre-digestion,” making foods more palatable and easier to digest, as seen with sauerkraut.

The health benefits of fermented foods include:

• Improved Gut Health: Lactic acid bacteria play a crucial role in enhancing gut health. A 2019 study from King’s College London found that probiotics and bioactive compounds produced during fermentation significantly contribute to gut health.
• Strengthened Immune System: The gut is integral to the immune system, with approximately 70 percent of immune cells located there. Healthy gut bacteria help bolster immune function, which can reduce the risk of colds and flu, particularly in winter.
• Enhanced Metabolism: A 2023 study in Turkey indicated that consuming fermented foods may reduce inflammation and improve gut bacteria diversity, which is linked to lower risks of metabolic disorders, type 2 diabetes, and cardiovascular disease.

Despite these benefits, the exact mechanisms by which fermented foods impact health are still being explored. MRI notes that more research is needed to fully understand these processes.

Scientists at MRI suggest that the health benefits may stem from the diverse array of bacteria present in fermented foods rather than from specific strains alone.