Health
The easiest way to add gut-friendly foods to your meals
They’ve been around for centuries and now science is catching up, fermented foods could be one of the easiest upgrades to your diet.
By Sarah Coleman
For thousands of years, fermented foods have been a delicious and nutritious part of meals around the world. From kombucha to kimchi, all things fermented are experiencing a renaissance as research continues to reveal their many health benefits.
So, what are fermented foods, and how can you incorporate them into your diet? Let’s find out.
What are fermented foods?
Fermentation is an ancient technique of preserving food. It is a natural process where friendly microorganisms, including bacteria and yeasts found on food or in the environment, work together to transform ingredients, such as vegetables or dairy into something new. This “spontaneous” or “wild” fermentation adds new flavours and textures and even boosts nutrient content. For instance, cabbage becomes tangy sauerkraut, or milk turns into tart yoghurt.
When food companies make fermented foods on a large scale, they usually add starter cultures to ensure the same result every time.
Why you should include fermented foods in your diet
Improve gut health
One of the most significant benefits of fermented foods is their positive impact on gut health. They support the health of your gut microbiome, a community of trillions of microorganisms that live in your gut and play an essential role in digestion, immunity, and overall health.
Regularly eating fermented foods can help support a healthy diversity of microorganisms in your gut and they may also help manage digestive problems such as irritable bowel syndrome.
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Boost immune function
Eating fermented foods can reduce the inflammatory chemicals your body produces, having an anti-inflammatory effect. This can contribute to a more robust immune response, helping your body fight infections more effectively.
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Make nutrients easier to absorb
In a way, the fermentation process “pre-digests” your food. It can make some nutrients in food easier for our bodies to use. It also breaks down certain substances (such as lectins and phytates) that can prevent our bodies from readily absorbing minerals and other nutrients. As a result, minerals like iron and zinc are easier for the body to absorb.
Potential heart and brain benefits
Emerging research suggests that fermented foods may positively affect heart and brain health. Some studies have found associations between consuming fermented dairy products and lowering blood pressure and cholesterol levels.
The connection between gut health and brain function, known as the gut-brain axis, is an exciting area of research. Research suggests that consuming fermented foods can help promote a healthy gut microbiome, leading to improved mental health and cognitive function.
Are fermented foods for everyone?
Some people should approach fermented foods with caution:
- People with weakened immune systems, such as people undergoing chemotherapy
- Those with histamine intolerance or yeast intolerance
- People with small intestinal bacterial overgrowth (SIBO)
- Those on medications like MAO inhibitors or on low-sodium diets
- People with alcohol sensitivities, as some fermented foods contain trace amounts of alcohol
It's always a good idea to talk to a doctor or healthcare provider before making any changes to your diet, especially if you have any underlying health conditions.
Tips for eating more fermented foods
Tips to prime your palate (and gut)
Take your time introducing fermented foods into your diet. Give your digestive system and taste buds time to adjust to the new flavours and microbes. Start low and slow, add one small serving of fermented food to each daily meal, and gradually increase your intake as your body adjusts.
Best fermented foods for beginners
- Yoghurt: Opt for varieties with live cultures and no added sugar.
- Milk kefir: A probiotic-rich dairy ferment, similar to yoghurt but with a thinner consistency that's drinkable.
- Sauerkraut: A tangy, fermented cabbage with a crunchy texture.
- Kimchi: A Korean spicy fermented vegetable dish featuring chilli, fish sauce, Asian cabbage, radish, and carrot.
- Fermented vegetables: Beyond sauerkraut and kimchi, explore other naturally fermented veggies (not made with vinegar) at your local health food store or farmer's market.
- Miso: Adds a deep, savoury, umami flavour to soups and dressings. You can even use it as a substitute for Vegemite!
- Tempeh: A firm plant-based protein that comes in unflavoured or marinated varieties. Try pan-frying the unflavoured tempeh before adding it to your meals.
- Kombucha: A fizzy fermented black tea often flavoured with spices and fruit. Make sure to choose naturally fermented kombucha.
- Sourdough bread: Look for loaves made with naturally fermented dough, or try making your own artisan loaves at home.
Tips on how to include fermented foods in your meals
- Dollop yoghurt on oats and other cereals and replace regular milk with milk kefir.
- Top scrambled eggs or fill omelettes with fermented vegetables.
- Swap cordials and soft drinks for kombucha.
- Include fermented vegetables such as sauerkraut and kimchi as a side to your favourite meals and in your sandwiches and wraps.
- Use naturally fermented sourdough bread for sandwiches and toast
- Try plant-based fermented proteins such as tempeh in your stir-fries.
- Use miso paste in soups and salad dressings or as an alternative spread to vegemite!
Fermented foods open up a whole new world of flavour and health benefits, from supporting gut health and boosting immune function to even influencing mental well-being. By incorporating a variety of these foods into your diet, you can tap into centuries-old wisdom backed by modern scientific research. Remember, the key is to start slowly and enjoy the journey of discovering new flavours!
Feature image: iStock/Silvia Jansen
Tell us in the comments: Which fermented foods have you tried? Do you have a favourite?
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