Flavour and nutrition content
During fermentation , the live bacteria produce nutritious substances including essential nutrients ( for example vitamins and amino acids ). The lactic , propionic and butyric acids produced can enhance the aroma and taste of the food . These acids can also have a beneficial effect – keeping the cells of our gut-lining healthy .
FERMENTED FOODS ALSO CONTAIN PREBIOTICS , WHICH IN SIMPLE TERMS , ARE CARBOHYDRATES THAT SELECTIVELY FEED AND ENCOURAGE THE POPULATIONS OF PROBIOTIC BACTERIA IN OUR GUT .
Another potential health benefit of fermented foods is the live microorganisms that persist in the food after fermentation , and can influence our own gut bacterial balance if eaten regularly . Lactobacillus and Bifidobacteria are the most commonly occurring bacterial types in fermentation , and are both recognised as probiotics , or ‘ good ’ gut bugs . These may have positive effects not only within our gut , but also on our immune system , our general health and even our mental health .
How might fermented foods affect the gut and mental health ?
The functioning of our gut extends well beyond the obvious roles in digestion , absorption and nutrition . Through much research , we now know that gut health and the community of microorganisms that live inside us are pivotal in the maintenance of overall health . There is also good scientific evidence of a bidirectional or ‘ two way ’ relationship between mental and gut health .
Research also shows us that inflammation can be involved with mental health , and that people experiencing depression often have higher inflammatory markers in their blood . These substances can damage the gut lining , making it more ‘ leaky ’ and likely to absorb things that are better kept out . Over time , the increased level of inflammatory molecules in the blood can affect the way our brain functions , and increase symptoms of mental distress .
Are fermented foods a remedy ?
Eating or drinking fermented foods on a regular basis may help to improve the proportion of beneficial strains within our gut ecosystem – not just because of the live bacteria they may contain . Fermented foods also contain prebiotics , which in simple terms , are carbohydrates that selectively feed and encourage the populations of probiotic bacteria in our gut . There are some other possible benefits too . For example , fermented foods can also contain neurotransmitters ( brain messaging chemicals ) that are essential for good mental health .
The definition of a probiotic is a microorganism ( e . g . bacteria , fungi , virus or yeast ) that has a positive effect on our health if we consume it in sufficient doses .
Final thoughts
Fermented foods contain many important health benefits due to the probiotics , prebiotics and other bioactive molecules they contain . Whilst the benefits discussed above provide great reasons to consider eating more fermented foods , you can ’ t get too carried away ! We don ’ t yet a have enough scientific evidence from human studies to give absolute recommendations regarding types of fermented foods , how often we should eat them and which conditions they may benefit .
It makes a lot of sense to eat a wide variety of foods , and to try to include some of the following fermented foods in your regular diet :
} condiments like sauerkraut and kimchi } fermented beverages like Kombucha and kefir } fermented soy products like tempeh , miso and natto } sourdough products like breads and dosa ( a fermented rice pancake )
YMCA HEALTHY LIVING MAGAZINE 19