Fermented foods have been a part of human history for thousands of years, and their popularity is on the rise again. With the federal government’s latest dietary guidelines encouraging Americans to eat more fermented food, many are turning to these traditional foods to support their gut health.
What are Fermented Foods?
Fermented foods are made by allowing naturally occurring microbes, such as bacteria and yeast, to break down and preserve food. Examples of fermented foods include yogurt, kimchi, sauerkraut, and kefir. These foods have been shown to have numerous health benefits, including supporting gut health and boosting the immune system.
According to Dr. Lisa Ganjhu, a gastroenterologist with New York University Langone Health, “We’ve been doing this for ages and we just found out more recently that it’s actually helped our gut health.” However, not all fermented foods are created equal. Dr. Ganjhu warns that some fermented foods, such as beer and wine, may not be as healthy as others due to their negative impact on the microbiome.
Benefits of Fermented Foods
The microbes in fermented foods help predigest food, breaking it down and changing the compounds available in it. The bacteria themselves also help keep the gut in balance, competing with other bacteria that may be less beneficial. Experts recommend eating a variety of fermented foods, including whole fermented foods like fermented beets or green beans, in addition to foods like yogurt and kimchi.
While some fermented foods, like yogurt, contain live probiotics, others, like sourdough bread, may not. However, there is evidence that some fermented foods are beneficial even without live microbes. Researchers are still exploring the benefits of fermented foods and how much of them people should eat.
Choosing the Right Fermented Foods
When selecting fermented foods, it’s essential to beware of marketing hype. Experts warn against processed foods that claim to be probiotic, as well as sugary items that can feed negative bacteria. Instead, look for foods that say “live cultures” and choose plain, fermented milk with culture.
To incorporate fermented foods into your diet, start by eating a variety of different kinds and making them a regular part of your meals. Aim for two servings a day, and don’t forget to drink plenty of water. It’s also important to remember that fermented foods should be one part of a well-rounded diet, and that the rest of your diet should include fibrous prebiotics to feed the probiotics.
Original reporting: Texarkana Gazette — read the source article.
