Fermented Foods

March 7, 2023

Published: March 7, 2023

Updated: April 18, 2023

Fermented foods, such as sauerkraut, kefir, and kimchi, are a part of diets all around the world. So many different cuisines include fermented foods, which suggests that these foods probably have some health benefits (in addition to being tasty). What you eat has a strong impact on your health and longevity. Let’s learn more about how fermented foods can fit into a healthy diet.

Fermented Foods – What Are They?

Fermentation is a process used to preserve foods. During fermentation, bacteria and yeast are added to food to break down the sugars in the food. This changes the nutritional content of the food and increases the “good” bacteria (probiotics) in that food, and in your gut when you eat that food. Don’t be worried – increasing the bacteria in your body isn’t necessarily a bad thing. There are good and bad types of bacteria that can be found in your body. Good bacteria live in your gut. They help you digest your food and protect you from bad bacteria that can cause infections.

Examples of Fermented Foods

Even if you don’t regularly eat fermented foods, you’ve probably heard of some of them! Here are some examples of popular, healthy fermented foods:

Kefir – a dairy drink made by adding yeast and bacteria to milk. The properties of kefir make it suitable for some people with lactose intolerance to eat without uncomfortable symptoms. Kefir is a good source of protein and drinking it is associated with better bone health due to its high amount of calcium and vitamin K.^1,2
Tempeh – a compact cake made from pressing fermented soybeans. Tempeh is an excellent vegan source of protein and is high in antioxidants called isoflavones.^3,4,5
Miso – a seasoning made from fermented soybeans, salt, and koji (a type of fungus). Miso is probably most well-known as a soup base. Eating miso may reduce risk for developing breast cancer and improve digestion.^6,7
Kombucha – a fizzy drink made from green or black tea, sugar, bacteria, and yeast. Studies suggest that Kombucha is a good source of antioxidants, such as polyphenols, that help prevent cancer.⁸
Kimchi – fermented cabbage (also sometimes made from fermented radishes). Kimchi is good for lowering cholesterol and reducing insulin resistance.^9,10
Sauerkraut – cabbage fermented with lactic acid bacteria. Sauerkraut is a good source of fiber and vitamins C and K.¹¹
Yogurt – made from fermented milk. Yogurt is a great source of calcium, potassium, and vitamin B12. However, not all yogurts have these benefits. To find the healthiest options, look for Greek yogurts that contain live cultures and are low in added sugar.¹²

5 Reasons Why You Should Eat Fermented Foods^13,14

Better digestion – The good bacteria in your stomach help break down your food, so your body can absorb more nutrients. They make some foods easier to digest. And, these bacteria help your body make certain essential vitamins, such as B vitamins and vitamin K.
Better digestive health – Eating fermented foods can help relieve some uncomfortable symptoms in your digestive system, such as diarrhea, bloating, gas, and constipation.
Maintain gut bacteria balance – You want to have more good bacteria than bad bacteria in your gut. Eating fermented foods helps maintain a healthy level of good bacteria so they can continue to fight off bad bacteria and maintain your good health. And, eating fermented foods can help restore good bacteria to normal levels in your gut after they’ve been cleaned out by antibiotics.
Lower risk for chronic diseases – Having a healthy gut microbiome is associated with a stronger immune system, lower inflammation, and lower risk for some chronic diseases. Eating fermented foods may help reduce your risk for obesity, asthma, and inflammatory bowel disease.
Other possible benefits – There are many other possible health benefits linked to eating fermented foods. Fermented foods are thought to help protect against depression, urinary tract infections, osteoporosis, hormonal disorders, and diabetes. These foods may also help with weight loss and maintaining heart and dental health.

Are There Risks to Eating Fermented Foods?

Fermented foods are considered to be safe for most people. The most common side effect when people start eating fermented foods (or increase their intake) is a temporary increase in gas and bloating.¹⁵However, this is often just a case of eating too many fermented foods too soon. With time, your body will adjust.

Fermented foods are generally high in histamines, a compound associated with immune response.¹⁶Some people have an intolerance to histamines, which means they can experience allergy-like symptoms and headaches after eating fermented foods. If you repeatedly experience uncomfortable symptoms after you eat fermented foods, talk to your doctor. They can help you figure out if the symptoms are connected to your eating habits or if they are a symptom of another issue.

Always check the nutrition label before buying fermented foods! Some of them can be high in added sugars, salt, and fat.

Conclusion

Fermented foods can be a delicious addition to a healthy diet. They help maintain the good bacteria in your gut, and these bacteria are important for keeping you healthy! Eating fermented foods is associated with several health benefits, including better digestion, a stronger immune system, and lower risk for chronic diseases. There are lots of different fermented foods out there, so they are easy to add to your diet! When shopping for fermented foods, look for the words “live bacteria,” “fermented,” or “probiotics” on the label to make sure you’re getting the real thing.

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References

1. Cockayne S, Adamson J, Lanham-New S, Shearer MJ, Gilbody S, Torgerson DJ. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials: Systematic review and meta-analysis of randomized controlled trials. Arch Intern Med. 2006;166(12):1256-1261. doi:10.1001/archinte.166.12.1256

2. Chen HL, Tung YT, Chuang CH, et al. Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis. Osteoporos Int. 2015;26(2):589-599. doi:10.1007/s00198-014-2908-x

3. United States Department of Agriculture. Tempeh. FoodData central. Accessed April 18, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

4. do Prado FG, Pagnoncelli MGB, de Melo Pereira GV, Karp SG, Soccol CR. Fermented soy products and their potential health benefits: A review. Microorganisms. 2022;10(8):1606. doi:10.3390/microorganisms10081606

5. Ahmad A, Ramasamy K, Majeed ABA, Mani V. Enhancement of β-secretase inhibition and antioxidant activities of tempeh, a fermented soybean cake through enrichment of bioactive aglycones. Pharm Biol. 2015;53(5):758-766. doi:10.3109/13880209.2014.942791

6. Yamamoto S, Sobue T, Kobayashi M, Sasaki S, Tsugane S, Japan Public Health Center-Based Prospective Study on Cancer Cardiovascular Diseases Group. Soy, isoflavones, and breast cancer risk in Japan. J Natl Cancer Inst. 2003;95(12):906-913. doi:10.1093/jnci/95.12.906

7. Okada Y, Tsuzuki Y, Yasutake Y, et al. Tu2021 anti-inflammatory effect of novel probiotic yeasts isolated from Japanese “miso” on DSS-induced colitis. Gastroenterology. 2016;150(4):S1008. doi:10.1016/s0016-5085(16)33413-8

8. Jakubczyk K, Kałduńska J, Kochman J, Janda K. Chemical profile and antioxidant activity of the kombucha beverage derived from white, green, black and red tea. Antioxidants (Basel). 2020;9(5):447. doi:10.3390/antiox9050447

9. Choi IH, Noh JS, Han JS, Kim HJ, Han ES, Song YO. Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial. J Med Food. 2013;16(3):223-229. doi:10.1089/jmf.2012.2563

10. An SY, Lee MS, Jeon JY, et al. Beneficial effects of fresh and fermented kimchi in prediabetic individuals. Ann Nutr Metab. 2013;63(1-2):111-119. doi:10.1159/000353583

11. United States Department of Agriculture. Classic fermented sauerkraut. FoodData central. Published April 1, 2019. Accessed April 18, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/596509/nutrients

12. United States Department of Agriculture. Yogurt, Greek, plain, lowfat. FoodData central. Published April 1, 2019. Accessed April 18, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170903/nutrients

13. Şanlier N, Gökcen BB, Sezgin AC. Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2019;59(3):506-527. doi:10.1080/10408398.2017.1383355

14. Fermented foods can add depth to your diet. Harvard Health. Published April 19, 2021. Accessed April 18, 2023. https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet

15. Williams NT. Probiotics. Am J Health Syst Pharm. 2010;67(6):449-458. doi:10.2146/ajhp090168