The Tamesis
Signs of an imbalanced gut environment include bloating, constipation, acid reflux, skin problems and poor mental health, but fermented foods can help restore stasis. Here’s how to nourish your gut and reap the benefits.
What are fermented foods?
Fermentation is an ancient practice that was first used as a food preservation method long before the invention of the refrigerator. “This approach not only extends the shelf life of many foods, but also improves digestibility and nutrient utilization,” says nutritional therapist Farzanah Nasser.
Fermented foods are transformed by beneficial microorganisms such as bacteria and yeast. “During the fermentation process, these microorganisms convert natural sugars and starches into organic acids, gases or alcohols to create unique flavors and textures while producing a range of health-promoting compounds,” Nasser added.
Benefits of fermented foods for gut health
Fermented foods contain probiotics, which are beneficial microorganisms. According to Nasser, probiotics stay in the gut for five to seven days and perform a variety of functions for our bodies. This includes “supporting the breakdown of food, helping to extract more nutrients from the food we eat, and even synthesizing the vitamins and minerals we need, such as vitamin B and vitamin K.”
Including plenty of fermented foods (rich in microorganisms) in your diet has been scientifically proven to increase gut microbial diversity, reduce inflammation, and improve immune system function (thereby reducing the likelihood of developing a variety of diseases).
A 2021 study by researchers at Stanford University School of Medicine found that adding certain fermented foods (more on that later) to a diet for 10 weeks could “reshape the microbiome” in a group of healthy adults, said Justin Sonnenburg, associate professor of microbiology and immunology at the university.
Research shows that the more fermented foods we eat, the better, but eating six servings a day (as those in the study did) has been scientifically proven to produce these health benefits.
Who should not eat fermented foods?
While fermented foods are fine for most people, proceed with caution if you have any of the following conditions.
Histamine intolerance
“Fermented foods naturally contain high amounts of histamine, so they may cause problems such as headaches, flushing, hives, or digestive symptoms,” Nasser says.
Irritable bowel syndrome or small intestinal bacterial overgrowth
“Some fermented foods can exacerbate bloating and discomfort caused by irritable bowel syndrome and small intestinal bacterial overgrowth,” Nasser explains. If you have any of the above issues, probiotic supplements may be easier to tolerate.
The best fermented foods
“If your gut feels really unbalanced, start slow,” advises nutritionist and Artah founder Rhian Stephenson. “Add a few tablespoons of wild fermented foods a few times a week and slowly increase your intake.” She recommends avoiding fermented foods with added sugar, coloring, or large amounts of vinegar.
greek yogurt
If you’ve (intentionally) not tried any fermented foods, Greek yogurt – or really any “live” yogurt – can be a great entry point and a great source of protein. Yogurt is made by adding bacteria to milk and allowing it to ferment, and the consistency of yogurt varies depending on the type you get. Avoid yogurt with flavoring or added sugar, look for “live and active cultures” on the label, and make sure it’s not pasteurized for optimal health benefits.
Kefir
Not unlike yogurt, kefir is made by adding kefir grains to milk and allowing it to ferment. A deep joy. Packed with natural berries and fiber, it’s an easy way to boost your gut every day, but you can also make your own (and add different fruits) if you’d like.
Sauerkraut
Sauerkraut, made from fermented shredded cabbage, has long been popular in German and Central European diets, and for good reason. It’s a simple and delicious addition to any meal, and is also rich in fiber and antioxidants.
Kombucha
Yes, you can drink fermented liquid too. Kombucha is a great and delicious way to boost microbial diversity, and it’s also rich in antioxidants. Studies show that consuming kombucha has positive effects on inflammation, liver detoxification, and gut dysbiosis, and it’s delicious.
Pickle
Kimchi comes from Korea and is another delicious fermented food made from cabbage, radish, and/or other vegetables. Research shows it benefits many aspects of health, including lowered body mass index, healthy blood pressure and relief from irritable bowel syndrome.
miso
Add miso soup to your diet—it’s not only delicious, but it also has health benefits. It is made from fermented soybeans, salt and fungus koji and contains beneficial bacteria (called probiotics) Aspergillus oryzae) is said to reduce the risk of inflammatory bowel disease. Don’t like soup? You can also use it as a paste or mix it into meal dressings.
Tempeh
Tempeh, made from fermented soybeans, is rich in many different nutrients and is a favorite among vegetarians. Not only is it a good source of protein and vitamin B12, but it also has a low glycemic load, meaning it’s great for those trying to control blood sugar levels.
apple cider vinegar
Apple cider vinegar is made from crushed apples and is fermented into acetic acid by yeast and sugar, making it a great food ingredient if consumed under the right guidance. Raw, unfiltered apple cider vinegar contains the “mother” (made up of bacteria and yeast) that is said to contain probiotics that are good for our guts.
