Fermented foods are foods that have had the sugars broken down into alcohol or other types of acids by micro-organisims. The process in itself can be quite gross, but the results include many staple items found in regions all over the world.
Examples of Common Fermented Foods :
- Wine
- Beer
- Breads
- Pickles
- Yogurts
- Chocolate
- Kimchi
- Sauerkraut
- Vinegars
- Kombucha
Benefits of Fermented Foods
- Enhanced flavor: Fermented foods add a distinct taste to dishes.
- Extended shelf life: The acids produced during fermentation help preserve these foods beyond their normal expiration date.
- Increased nutritional value: Fermented foods generate B-vitamins (riboflavin, folate, and cobalamin) and low-calorie sweeteners.
- Promotion of gut health and immunity: Fermented foods promote the growth of healthy gut bacteria, which positively impacts digestion, mood, and overall immunity.
ENHANCED FLAVOR PROFILE
The compounds transformed during the fermentation process create dimensions of tangy, fruity and sour notes. Umami, the fifth type of taste adds rich savoriness that otherwise couldn't be processed in certain dishes through the typical process of thermal cooking.
EXTENDED SHELF LIFE
During fermentation, naturally occurring microorganisms produce various kinds of organic acids. They create an acidic environment, which inhibits the growth of spoilage-causing bacteria. An acidic environment prevents food spoilage by extending the time that the food remains safe to consume. The fermentation aiding micro organisms consume sugars and other nutrients present within foods. They reduce the availability of nutrients for spoilage-causing bacteria such as yeast, and molds. By outcompeting these spoilage-causing microorganisms, they help prolong the shelf life of the food and prevent potentially harmful organisms from flourishing.
INCREASED NUTRITIONAL VALUE
The fermented products often are much more beneficial to consume than foods in their raw forms. During fermentation, microorganisms convert carbohydrates and other nutrients into micronutrients that are more easily digested. For example, fermented dairy products such as yogurt and kefir contain lactic acid bacteria that break down lactose, making these products more easily digested by individuals who are lactose intolerant.
Fermentation can also increase the bioavailability of certain nutrients, such as iron and zinc in grains and legumes. This is because the fermentation process can break down so-called anti-nutrients like phytic acid that can bind minerals, preventing their absorption by the body. This is a major benefit for those on restricted or primarily plant based diets.
GUT HEALTH
While some may associate bacteria with dirt or uncleanliness, it is important to recognize that there are both good and bad types of bacteria. We need beneficial bacteria to regulate vital bodily functions. Consuming a poor diet, experiencing illness, or taking antibiotics can disrupt the natural balance of bacteria in our intestines.
Maintaining a healthy balance of gut bacteria is crucial as it affects not only our digestive system but also extends throughout our entire body. Also known as "functional foods," fermented foods containing probiotics can regulate digestion, mood, and provide an immunity boost.
Our minds and stomachs may be separate, but they are deeply interconnected. They communicate through pathways involved in our neural, endocrine, and immune systems. The microorganisms in our gut flora can influence these communications by affecting the precursors of neurotransmitters that regulate our brain functions. While further research is ongoing, consuming fermented foods may contribute to improved mood and cognitive function.