Fermented Foods and Their Effects on Digestive Health

Overview

        For several thousands of years humans have been fermenting foods for health benefits and preservation. Fermentation, in particular lacto-fermentation, is the process by which bacteria breaks down sugars into lactic acid. These bacteria are abundantly present in virtually all fruits and vegetables and ferment naturally in a few days stored without oxygen. The resulting foods can help in digestion, absorption of nutrients, and preserve far longer than normal produce.

Easily Accessible Fermented Foods:

• Kimchi
• Sauerkraut
• Kombucha
• Yogurt
• Raw Milk
• Kefir
• Miso
• Tempeh 

Digestive Benefits

        Beneficial bacteria cultures (probiotics) from fermented foods are added to the gut in the digestive process. The accumulation of these bacteria helps the stomach break down new foods with minimal energy usage. Undigested or partially digested foods trigger an inflammatory immune response in order to break down remaining food components. This process is highly energy intensive and can be reduced with a more supported gut. The presence of enough helpful bacteria allows for a more complete digestion of meals as the lactic acids are able to do more of the work. 

Overall Health Benefits

        The stomach is the body’s center for immune response, and providing it with nutrients for a healthy gut flora allows other bodily systems to work more effectively. Many environmental and cultural factors work against our guts, such as pasteurized dairy and other inflammation triggering foods, pesticides, pathogens, etc. A healthy gut flora is able to clean up and break down many of these negative factors and facilitate effective bodily functioning. Fermented foods are also known to reduce cravings for sugar and refined carbohydrates.

Preservation

        In addition to the health benefits of eating fermented foods, they also tend to store much longer due to the preserving effects of the lactic acids. As a result, jarred fermented foods are common in almost every grocery store around the world and can be purchased less often than produce. Fermented foods also have less unhealthy or potentially toxic preserving agents, mostly relying on the lactic acids, salt, and glass to keep. Fermentation is an excellent way to store farm fresh vegetables throughout the winter with minimal cost and effort.

How much?

        Like everything that is good for your health, there is certainly a limit to how much fermented foods you ought to consume. While this amount is different for everybody and not clearly defined or understood, it is safe to say that listening to your body is a great way to tell when you have had enough. Start with small amounts first to introduce your stomach to fermented foods if you haven’t been eating them already!