Alcohol is not the only good thing that is fermented, even though it may the most fun one. This process of preserving food has been used by mankind before we had any kind of modern technology. As humans needed to preserve food, they discovered mixing it with yeast and bacteria somehow changed the composition of the flavor and made it last longer. With fermentation we can turn: sugar=alcohol, cucumbers=pickles, and tea=kumbucha.
The process of fermentation is when bacteria break down nutrients to make products like alcohol and lactic acid without using oxygen. For instance, humans do fermentation whenever there is little oxygen, like when doing strenuous exercise. That pain you feel in your muscles after a long run or tough lifting session is the lactic acid buildup.
Besides our muscles, fermentation happens inside our gut (where there is very little oxygen) the bacteria inside use fermentation to make amino acids, enzymes, and vitamins like B12 and K or probiotics.
These fermented foods are higher in these probiotics that can promote gut health and overall wellness along with a balanced diet & proper exercise. Probiotics are the main benefit of eating fermented foods and one of the most popular nutritional supplementations today.
How do the Probiotics in Fermented Foods Help Us Out
Think of our gut as a collection of house guests that come and go. The food we eat leads to whether we have good or bad house guests living in our intestines.
The bad bacteria are the ones that make you feel bloated and make you sick. These bacteria are promoted by eating too much sugar and junk food. They are that free-loader who eats your food and trashes your apartment. Oh and they NEVER get the hint when it is time to leave.
The good bacteria (like Lactobacillus) are the ones that promote digestive health, boost immunity, and give you energy. They will come over bearing gifts of wine, fine cheeses, and new appliances. You cannot have enough of these guys around.
By eating more fermented foods with their probiotics, you can see the following benefits
- Improved Energy– Vitamins like B12 & E are important for promoting energy. Bacteria makes these vitamins inside our gut as they are fermenting the nutrients they come across.
- Weight Loss– Fermented foods are lower in calories and fat unless you are pounding a 12-pack of beer daily. Replacing unhealthier foods with probiotic rich sources is the way to go.
- Boosted Immune System– The beneficial bacteria flora can overgrow and eliminate the more harmful ones in your gut. Out with bad and in with the good.
- Improved Digestive Health– The beneficial bacteria can lead to improved gut motility and treating diarrhea and constipation. Live bacteria cultures are also being looked at as a treatment for bowel conditions like inflammatory bowel disease and irritable bowel syndrome (IBS).
What should You Keep in Mind?
Raw vs Processed
Not all foods that are fermented are created equally. Fermented foods that are pasteurized do not have the same amount of probiotics. Pasteurization is the process where food (like dairy) is heated to kill off the bacteria making it safer for commercial use. However as you can guess, not having your dairy pasteurized can lead to contamination.
When it comes down to probiotics you do not want your food pasteurized if you want its benefits. Any kind of vegetable or fruit is more likely to be unpasteurized compared to dairy products like milk and cheeses.
What are Some Probiotic Rich Foods?
Kombucha
This is a fermented version of tea. Kombucha is a sour/bitter carbonated drink that has been popularized in recent years with many brands coming with their own recipes. The best part about kombucha is that there are the live cultures.
Sauerkraut
Fermented vegetables are one of the best sources of probiotics. Sauerkraut is fermented cabbage that everyone loves to put on sausage and Reuben sandwiches. However do not be afraid to try other veggies like radishes, beets, and carrots!
Bread (Non processed ones)
Anytime there is yeast involved, there will be fermentation. The yeast in bread is what allows it to rise. The problem with most bread is that by the time it has been processed through the factory, it has lost all the beneficial bacteria and is filled with unnecessary sugar.
Stick to bread that is not put through this industrial process like multigrain and sourdough bread. They are both higher in probiotics and lower in sugar compared to white bread.
Dark Chocolate
Organic dark chocolate has been known to have anti-inflammatory and heart protective effects. Fermented dark chocolate also has the added benefit of promoting beneficial gut flora growth. Make sure your dark chocolate does not have any added sugars or sweeteners like its milk or white chocolate counter parts. Refined sugar is one of the main things that attract the bad gut bacteria.
Kefir
Do you remember having those drinkable yogurt snacks as a kid? Well kefir fermented milk that has a yogurt like consistency. You can make a healthy smoothies or Drink yourself at home fairly easily if you have a masticating juicer, just add some fruits of your choice and add Kefir blend them together and enjoy, they taste really good.
Since this is fermented milk and NOT pasteurized, it has an abundance of probiotics as well as providing a great source of vitamin D, calcium, and protein.
Fermented Bean Paste
This is a delicacy in Eastern Asian countries like India, Bangladesh, and Korea. This serves as a base for a variety of dishes as well as being rich in probiotics. The bean paste comes in a variety of flavors and cooks extremely well. This paste can be incorporated into stir-fries, stews, soups, and dips.
It is usually made of ground soybeans with added rice or flour. Along with the beneficial flora, the beans themselves are rich sources of protein and free amino acids that build strong muscles.
Conclusion
Probiotic foods are some of the best sources of good bacteria that promote digestive health and overall wellness.
You should definitely be trying to incorporate more of these fermented foods into your normal dietary routine. Now while they are not a one-cure-all recipe for any disease, it is a great start for making healthier habits.