Fermented Foods: Are They Good for Us?

Fermented foods are a vital part of the cuisines of many nations and cultures around the world, but new research shows that they may do more than just pack a flavourful punch. Naturally fermented foods have been shown to include a hefty dose of friendly ‘gut’ bacteria that has been touted as being good for everything from digestion to mental health.

Why are fermented foods good for us?

Fermented foods, such as yoghurt, sauerkraut, kimchi, kombucha and kefir, are teeming with healthy bacteria, also known as microbiota. They have a high concentration of B vitamins (especially B1, B2 and B3), and this concentration increases as the fermentation process progresses.

Naturally fermented foods are also packed with lactobacillus and bifidobacterium; by ingesting these bacteria, you encourage them to multiply and grow in your own gut, warding off bad bacteria and combatting yeast infections, diarrhoea and a whole host of other medical maladies.

What are microbiota, and why are they good for you?

The term microbiota refers to the trillions of bacteria that live inside of our bodies, and there are more than 1000 known types that have been observed. Everyone has a unique combination and ratio of microbiota in their bodies, and many scientists and doctors are now surmising that this combination affects our health in myriad ways.

In addition to affecting the way that you digest your food and how your stomach feels on a day to day basis, your own unique combination of microbiota is thought to affect many different aspects of your health, particularly when it comes to involving inflammatory and auto-immune conditions such as arthritis, lupus, inflammatory bowel disease and psoriasis. Keeping your ‘good’ and ‘bad’ bacteria in balance will improve your over all health and wellbeing.

Wait… isn’t alcohol fermented?

We expected this cheeky question! Alcoholic drinks such as beer, wine and spirits are indeed all fermented, but the alcohol content within kills the positive bacteria that you ought to be fostering. In fact, increased alcohol consumption will often deplete the existing lactobacillus and bifidobacterium, which might explain the stomach aches that many of us experience after a big night of drinking. If you are trying to improve your gut health, you likely want to stay away from alcohol, as well as any food too high in sugar content.

How to add more fermented foods to your diet

While many countries around the world are known for their fermented foods, they have traditionally been absent from the British table. That said, the influx of cultural influence from around the world means that more and more foreign fermented foods are becoming common place in this country.

The easiest way to add lactobacillus and bifidobacterium to your diet is to start off each day with a serving of yoghurt – you just want to ensure that it doesn’t contain a lot of sugar. Ideally, look for a locally made, organic version loaded with active cultures – this will be the best for your gut health.

You could also consider adding kimchi (a Korean pickle) to your rice dishes, or drinking a bowl of miso soup (miso paste is available at most Asian grocery shops) with your supper. These Asian ingredients will pep up your meal times while also improving your health.

That said, if you would prefer to add something a little more familiar to your diet, try making some simple and tasty pickled carrots or cucumbers at home. By eliminating vinegar and allowing the veg to ferment naturally (a process called lacto-fermentation), you end up with a crunchy, tangy pickle perfect for use as a garnish or snack. Your taste buds – and your gut – will thank you!