Health Benefits of Fermented Foods

You’ve probably heard about the health benefits of fermented foods like kimchi and yogurt. But many of us eat other fermented foods every day without realizing they are fermented. For example, coffee, soy sauce, chocolate and red wine are all fermented foods.

But lest you think this means you have an excuse to drink as much coffee and red wine as you can, think again. Unfortunately, it’s not that simple. There are actually two types of fermented foods: one that is fermented to enhance flavor, and one that contains active probiotic cultures. And only one of them is said to contain probiotics, which have positive health effects.

Can you guess which is which? Well, while coffee and cocoa do have health benefits, they typically don’t contain probiotics, so they fall into the first category. On the other hand, kimchi and sauerkraut contain probiotics and are therefore classified as the latter. Generally, healthy fermented foods are those that are only lightly processed and have a distinct fermented flavor. Some other fermented foods that contain beneficial live cultures include yogurt, miso, sourdough bread, tempeh, and some cheeses.

What is fermentation?

Food fermentation arose out of necessity and has been used for thousands of years. Before the advent of refrigeration, this was how perishable foods such as vegetables were stored in order to retain most of their nutrients. It was only in the last century that scientists began to study the health benefits of fermented foods.

Fermentation occurs when microorganisms such as lactic acid bacteria act on the natural sugars in food, changing its structure and taste. “Essentially, food is predigested during fermentation,” explain researchers from the Max Rubiner Institute in Germany.

Although it may seem unappetizing at first glance, it can actually be very tasty. Not to mention, it’s great for your gut. This is because fermentation can transform hard-to-digest foods, such as fibrous vegetables, into foods that are better tolerated. For example, sauerkraut can be made from white cabbage, which makes it much easier for the body to consume.

Fermented foods for the gut

Lactic acid bacteria are also why fermented foods like kimchi and sauerkraut should be on your plate regularly. In addition to other healthy substances, they contain live microorganisms that can have a positive effect on the intestines. One 2019 study from King’s College London, which examined the effects of fermented foods on the gut and gut flora, found that probiotics and so-called bioactive compounds produced during fermentation promoted gut health. After all, the gut is home to trillions of bacteria that are critical not only to digestion, but also to the immune system, mood, and even body weight.

Strengthening the immune system

It has long been known that the gut is closely connected to the immune system: it is estimated that about 70 percent of the immune system is located in the gut. So it’s no surprise that healthy gut flora can also lead to a stronger immune system. Additionally, kimchi and other fermented foods contain not only probiotics, but also numerous vitamins and antioxidants that further support the immune system. In particular, vitamin C, which is abundant in kimchi, plays a key role in strengthening the immune system. Eating fermented foods can help prevent colds and flu, especially during the cold winter months.

Positive effect on metabolism

Additionally, eating fermented foods like kimchi and sauerkraut may fight inflammation, according to a 2023 study from Turkey. It also promotes a diverse gut flora, which in turn is associated with a lower risk of metabolic problems, type 2 diabetes and cardiovascular disease.

Metabolism and fermentation

Research suggests that probiotics found in fermented foods may also play a role in regulating metabolism. Probiotics help maintain stable blood sugar levels and promote fat burning. For example, one study conducted in Korea found that participants who consumed kimchi daily for a longer period of time noticed significant improvements in body fat percentage and blood pressure. At the same time, they reported improved digestion and overall well-being.

Variety is best

How fermented foods affect the body is currently the subject of much debate. “The underlying mechanisms have not yet been fully elucidated and there is still a great need for research,” says the German Federal Nutrition Center. However, scientists from the Max Rubner Institute note that it is most likely “not individual bacteria in fermented foods that are critical to health, but the entire diversity that is found in fermented foods.” In other words, it is most likely a synergistic effect.

Kimchi for health

Besides their health benefits, fermented foods should be on your daily menu simply because they taste great. Anyone who has tried kimchi knows that its flavor is an explosion of sour, hot, spicy, and sometimes sweet, thanks to the various healthy flavors used in the preparation, including garlic, ginger, and chili peppers. Kimchi is also very versatile: Whether used as a side dish for rice dishes, as a filling for dumplings, or even as an addition to a sandwich, sauerkraut has many delicious uses.