Why fermented foods?
Why fermented foods?
The fermentation process gave our ancestors the ability to prolong and preserve foods. Fermentation promotes the growth of beneficial bacteria called probiotics, and by eating fermented foods we gain the benefits of these. Probiotic rich foods are thought to support digestion, immunity, help with allergies, infection and even potentially weight loss (1).
Support immunity - can reduce risk of infections while fermented foods high in immune beneficial nutrients Vitamin C, Zinc and iron.
Support digestion - can increase and restore beneficial bacteria in the gut , potentially helping with digestive concerns. Research shows that probiotics can reduce symptoms for those with IBS (2).
Increases nutrient bioavailability - fermentation helps break down nutrients in fermented foods making easier to digest and absorb. Eg. lactose the natural sugar in milk which is broken down during fermentation means that for those with lactose intolerance may tolerate diary kefir or live yoghurt (3).
Fermented foods include - kefir (fermented milk products), Kombucha fermented beverage, sauerkraut (traditional fermented green or red cabbage) miso (fermented soybean), Tempah (cake like product made with soybeans), Kimchi (tradition fermented korean dish with vegetables, cabbage spices, ginger, garlic)Yoghurt (look for live organic), sourdough bread (does not contain probiotics but fermented often easier to digest
How to add into diet
Live natural yoghurt with mixed berries, chopped nuts and dash cinnamon
Kefir added to a healthy smoothie recipe
Sauerkraut added to salad, sandwich, or as side dish to omelette
Kimchi to vegetable stir-fry or homemade ramen bowl
Precautions - Start fermented floods slowly as if eating too many too quickly can lead to digestive complaints such as bloating or diarrhoea. Experiment with different types to find your favourite.
1.Chilton et al (20150. Nutrients, 8;7(1) 390-404; 2. Orzon et al (2015). Expect Opin Biol Ther, 15 (1)9-20; 3. Hertzer et al (2003), J Am Diet Assoc 103 (5) 582 - 7
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