Fermented Foods 101

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If you haven’t already heard about the health benefits of eating fermented foods, where have you been? In this post, I am going to explore what defines the term ‘Fermented Food,’ and explain in more detail what they do, along with giving you some examples of fermented foods.

What Is Fermented Food?

Fermented foods have been popular for many centuries now. In more recent years it has become more prominent and more widely regarded for providing us with ‘good’ bacteria, that helps to keep our digestive system healthy.

In the past, the technique used for fermentation was essentially a way to preserve drinks and foods before refrigeration was invented. Throughout the process, bacteria, fungi, yeast or any other type of microorganism will convert starch, sugars, and other organic compounds into acids or alcohol. The process generally creates pungent and somewhat sour flavors.


What Are the Benefits of Eating Fermented Food?

When you consume drinks or food that have been fermented, your digestive health will benefit significantly. The ‘good’ type of bacteria that is produced is also known as probiotics, and they have earned a reputation for helping with digestive health and other health issues and ailments.

When you eat fermented foods, you are increasing the ‘good’ bacteria in your body, specifically to your intestinal flora. This helps to enhance the health of your digestive system and your gut microbiome.


Availability of Nutrients

The process of fermentation can actually enhance the volume of readily available nutrients and vitamins for our body’s. By giving your body a boost of ‘good’ bacteria, you are also enabling them to produce more Vitamin B&K.


Absorption and Digestion

When the fermentation process occurs, many of the starches and sugars in the food will have already been broken down. This makes fermented foods far easier for the body to digest. A good example of this is with milk. Fermentation breaks down the lactose into simpler sugars such as galactose and glucose. If you are lactose intolerant, this can make cheese and yogurt much easier for your body to digest. Fermented vegetables actually help to treat a known condition called Candida Gut.


Immune System

There are still so many people who don’t release that the majority of the immune system is controlled by your gut. When you eat food or drinks that are rich in probiotics, you are helping to strengthen your immune system. If you have taken a course of antibiotics, then having probiotic foods can prove to be rather helpful.


Your Mood

Just as the gut is linked to the immune system, it is also linked with the brain through something called the enteric nervous system. There is a lining on the gut that is made up of different neurons, all of which can affect our feelings and of course, our emotions. Research has concluded that because serotonin is made in the gut, and this directly affects ones’ mood; the more pro-biotic bacteria you have, and the healthier your gut, the happier and healthier your mind will be.

With the stressful lifestyles people are increasingly living and the modern-day diet, this can provide the perfect environment for bad bacteria to thrive. By getting rid of sugary foods and adding fermented foods into the mix, you can support your immune system and restore the needed levels of balance back to your digestive system.

The average person carries around 4 lbs of bacteria in their gut.


Examples of Fermented Foods

There are many different types of fermented foods that people from across the world enjoy eating. Here are the top ten!

1.     Kombucha – This is a fermented drink of sugar and black tea. It helps to improve digestion, enhances energy levels, boost the immune system, prevents cancer, reduces joint pain, detoxes the body, and it can also help you to lose weight.

 2.     Kefir – This is a fermented milk product that tastes just like yogurt. The advantages of this are the high content of vitamin B12, Magnesium, vitamin K2, folate, probiotics, and enzymes.  It can help to heal IBS, kill Candida, improve overall digestion, combat allergies, and also helps to improve bone density.

3.     Pickles – These are packed with minerals, vitamins, and antioxidants. For those who have a deficiency in Vitamin K, this is an ideal food to help address this. Known for its benefits to heart and bone health, it also gives you a boost of gut-friendly bacteria.

4.     Sauerkraut – This is probably one of the oldest foods of tradition, and it made mostly with fermented cabbage. It contains Vitamin K, B, C, and A; while also being a great source of magnesium, calcium, iron, sodium, copper, and manganese. It has a range of health benefits such as lowering cholesterol, combating inflammation, improving digestive health, strengthening bones, and also helping with circulation.

 5.     Tempeh – This is a type of soybean product that is created through the addition of a tempeh starter, which is essentially a live-mould mixture. It is similar in appearance and texture to cake. It can help to increase bone density, lower cholesterol, helps with muscle recovery, and can even help to reduce the symptoms of the menopause. Tempeh has elevated levels of Vitamin B2, B3, B5, and B6.

 6.     Miso – This particular food has powerful anti-ageing properties and is created uniquely by fermenting barley, soybean or brown with a fungus called Koji. It can help your nervous system, boost your skin's vitality and appearance, reduce the risk of cancer, and improve the performance of your immune system.

 7.     Kimchi – This is a Korean dish that is created using various spices, seasoning, vegetables, and cabbage. Its origins can be traced back to the 7th century. It carries a wealth of benefits and can improve both digestive and cardiovascular health. It also contains a high level of antioxidants and as such, can reduce the risk of diabetes, cancer, gastric ulcers, and obesity.


Fermented foods can help you to strengthen your immune system and more importantly, they help you to regulate your appetite and can help to reduce the cravings you get for sugary foods. Research proves that probiotics play an essential role as part of a healthy diet while adding an extra layer of protection against microbial infections.