• Digestive Disorders
• Weight Management
• Complementary and Alternative Medicine

What are the Benefits of Fermented Foods?

Medically reviewed and edited by Kimberli Hastings, CNP

Kimchi and sauerkraut are staples of Korean and German diets. Did you know that both dishes consist of fermented cabbage and other vegetables?

The fermentation of food products began as a means for preservation. Since the Neolithic era – 10,000 years ago – people have been discovering ways to keep their perishable food items edible and tasty.

Fermenting does just that! The process of fermentation increases the shelf life of vegetables, meats, and dairy products by weeks (and sometimes even months).

Health experts later determined that the fermentation process boosted the nutritional value of the products significantly. Can a pickle a day keep the doctor away?

Maybe not, but the benefits of fermented foods are numerous – and not just for your health. They also sustain food and add a unique and tasty flavor that can only be achieved through this process.

What is Fermentation?

Fermentation is the chemical breakdown of a substance by microorganisms such as yeast and bacteria. When this process occurs in food, the yeast and bacteria break down sugars into alcohols and acids. Not only does this make for a unique and tangy flavor, but it adds a variety of health benefits as well.

The reason for this boost in nourishment is the possibility of live microbes (called probiotics) developing in fermented foods. Fermented foods are controlled by microbial growth. This means that during fermentation, live microorganisms produce acids that regulate glucose levels and blood pressure.

Probiotics in fermented foods

Probiotics are the live beneficial microbes that can survive in fermented foods. A common misconception is that all fermented foods contain probiotics. Not all fermented foods are probiotic because many fermented products do not have enough (or any) live microbes to qualify as a probiotic.

It’s important to note that once a fermented food is cooked, all live microbes will be killed. Microbes also die when they come into contact with alcohol. When purchasing fermented foods for probiotic health, be sure to read the label to determine if live microbes are present.

Benefits of Fermented Foods

The benefits of fermented foods aren’t limited to your gut; fermented products also support digestion, weight loss, mental health, and even the planet.

Do fermented foods improve gut health?

The most popular health benefit of fermented foods is its ability to support gut health. Some live nutrients and microorganisms are able to survive after ingestion and interact with the gut microbiome.

In doing this, fermented foods can either provide nutrients that promote or inhibit certain gut microbes, or introduce beneficial food microbes that make contact with the gut's existing microbes.

Do fermented foods promote digestion?

Probiotic-rich fermented foods help with the digestion process by making nutrients more bioavailable. What this means is probiotics use specific mechanisms while traveling through the intestines to enhance the absorption of beneficial substances needed to properly pass food through the digestive tract.

Can fermented foods help with weight loss?

When consumed on a regular basis, fermented foods can help regulate weight.

A study on the management of obesity with fermented foods found that the interactions of probiotic-rich fermented products had a positive impact on the gut’s microbial activity. Individuals with obesity often show reduced microbial diversity.

The mucous lining of the intestines is naturally designed to absorb water and nutrients from the food you eat and transfer them into the bloodstream.

However, certain individuals may experience a condition called increased intestinal permeability. The intestinal lining becomes more porous, essentially causing the gut to "leak." When this happens, toxins and bacteria are able to infiltrate the intestinal lining. The presence of probiotics helps to counteract this by protecting the intestines. This helps to prevent digestive issues that reduce the risk of obesity.

Whether manipulating the gut microbiome can have a lasting impact on appetite regulation and body weight requires further research.

Can fermented foods impact your mental health?

As fermented food consumption can alter the gut microbiota, it can also impact brain function and mood. Ongoing research explores the connection between chronic inflammation and mental health (such as depression and anxiety). Studies suggest that depression may be linked to a compromised intestinal barrier.

Eating a balanced diet that includes fermented foods can have a positive effect on the gut, which in turn, can lead to serotonin boosts in the brain. This mood-regulating hormone enables you to feel more focused, happier, and calmer. Low levels of serotonin are often linked to depression or anxiety.

Are fermented foods sustainable?

Besides being delicious and nutritious, fermented foods are one of the most sustainable food products. The process of fermentation extends the shelf life of produce and reduces food waste. Microbes break down sugars into alcohol and acids that produce adenosine triphosphate to stay alive.

Fermented food products may save you money and visits to the grocery store, while also helping to reduce the mass production of popular food items. This benefits the planet by minimizing air pollution, excess energy usage, and hazardous waste.

Who Should Not Eat Fermented Foods?

According to the United States Department of Agriculture (USDA), fermented foods are considered safe for most individuals. That being said, certain groups of people should be mindful of their fermented food consumption.

Pregnant women — as well as children under the age of one — should not eat excessive amounts of fermented food.

Individuals with histamine intolerances should limit or avoid fermented products, as the fermentation process increases histamines in foods. Consuming copious amounts of fermented foods can lead to allergic reactions (including rashes, headaches, or stomach aches) for those with histamine intolerances.

Many fermented foods are high in sodium. Anyone looking to lower their sodium intake should be cautious of overindulging in fermented foods such as pickles, miso, and sauerkraut.

Fermented foods may also contain carcinogens. These are substances capable of causing cancer. When consumed in greater quantities, carcinogens can lead to complications in the stomach, including cancer. Fermented meats (typically sausages and cured meats) contain higher levels of carcinogens than fermented vegetables and dairy products.

Be sure to consult your doctor when making major changes to your eating regimen. A licensed medical professional can help you determine the risks – if any – of fermented foods being incorporated into your diet.

What are Some Fermented Food Options?

It’s fairly easy to integrate fermented foods into your diet.

Adding sauerkraut to your sandwich or topping a stir-fry dish with kimchi is simple and cost-effective.

Switching out soda for a kombucha with live probiotics can help your gut immensely. Replacing milk with kefir in your fruit smoothie is a low-sugar alternative that’s rich in probiotics.

Snacking on yogurt with live cultures is a satisfying and protein-filled option when you’re looking for an extra boost to your gut health.

When enjoying a salad, try incorporating miso paste into the dressing for added flavor, a creamy texture, and all the benefits that come with fermentation.

Some other fermented food options include:

• Cottage cheese

• Fermented pickles

• Natto – fermented soy beans

• Any fermented vegetable – carrots, onions, beets, garlic, kohlrabi, peppers, radishes, snap beans and turnips

• Any fermented meat – chorizo, salami, sucuk, pepperoni, nem chua, som moo, and saucisson

Learn More About Fermented Foods

Generally, fermented foods cause more good than not. But just like anything, consuming it in excess amounts isn’t the best idea. Fermented foods are both delicious and nutritious, but not all types of fermented foods have the same health advantages.

Fermented foods that contain live microbes are great for your gut, which in turn can help other aspects of your physical and mental health. The best fermented food products are those with probiotics, as they have the most interaction with the harmful bacteria in your gut.

Besides being beneficial to your health, fermented foods add great flavor to many dishes, and are a sustainable food option for the environment.

Consult a doctor about incorporating more fermented foods into your diet. LifeMD can connect you with a licensed medical professional who can help you determine what foods you should be eating based on your needs. Make an appointment to learn more about healthy eating habits, and how fermented foods may benefit you.

Kimberli Hastings, CNP

Kimberli is a Family Nurse Practitioner, practicing in the areas of Family Medicine and Mental Health since 2019. She has worked in nursing homes, dialysis centers, and clinics. Kimberli’s goal as a healthcare provider is to improve her patients' lives.

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