Benefits of Fermented Foods

Fermented Foods

Fermentation usually brings up an image of spoiled or sour food. It is true that certain foods undergo a process of fermentation over a certain period. This could be due to the action of microorganisms or natural or introduced bacteria.

Fermented foods certainly have their advantages. Wine, beer and hard liquors such as rum, vodka, and tequila are produced after a long period of fermentation.


Thus, the process of fermentation usually applies to the conversion of sugars into alcohol using yeast. However, pickling or canning may include fermentation or processing via brine (mixture of salt and water), vinegar, or the use of citrus fruits with acidic content such as lime or lemon juice. Fermentation helps as a preserving action while canning or bottling food products.

Fermented foods are all around us even if we are not consuming sauerkraut, Thai nam pla (fermented fish sauce), or khimchi (Korean fermented vegetables) on a day-to-day basis.


Commonly consumed fermented foods that you may recognize include breads, cheeses, yogurt, and soy sauce.
Fermented foods diet. Fermented foods provide a number of health benefits.  The process of fermentation turns milk into yogurt, cheese, or kefir, and the bacteria that aids this process forms lactic acid. Lactic acid in yogurt is beneficial for overall digestion.


Since the bacterial enzymes break down milk proteins, even individuals who suffer from lactose intolerance can easily digest cultured diary products.

Fermented foods provide health advantages too. Consider this: the luxurious dark chocolate that most people enjoy undergoes a fermentation process as well.


The rich, dark color of chocolate is achieved through the process of fermentation. During this process, bitter tannins are destroyed lending the chocolate an intense flavor. Similarly, the process of fermentation in dark wines also eliminates the tannins. Many individuals suffer from tannin sensitivity, and they may find it easy to consume fermented foods rid of tannins.

Studies show that a fermented foods diet may reduce the risk of colon cancer. Cultured bacteria in fermented foods help to maintain colon and intestinal health. Cultured or beneficial bacteria ensure a balance of good versus bad bacteria in your digestive organs. Individuals suffering from persistent inflammatory bowel disease may also relief when they consume a fermented foods diet.

Many of the fermented foods are beneficial for gut health since the fermentation process allows for pre-digestion. For example, sauerkraut or fermented cabbage and khimchi or fermented vegetable mix can be consumed by individuals who suffer from indigestion or flatulence problems while consuming raw or cooked cabbage and other vegetables. Similarly, fermented seafood products such as fish sauce, anchovy paste, shrimp paste, or pickles are considered beneficial since they provide all the benefits of omega-3 fatty acids. Although fermented foods such as bread undergo the process of fermentation by yeast, most of its benefits are also lost during the high temperature baking process. However, studies suggest that sourdough bread retains the bacterial enzymes considered beneficial for our body.

Fermented foods may also prevent children from developing cavities. Calcium in dairy products is better absorbed after the fermentation process. This is good news for improving bone and dental health in children’s diet. The fermentation process also produces essential vitamins like riboflavin, biotin, lactic, and folic acid, which boost the immune system. Lastly, fermented foods have advantages that you just cannot beat. It is a simple, inexpensive way of storing and preserving perishable foods. Turn milk into yogurt, kefir, or cheese, and pickle vegetables like cabbage for sauerkraut, beet, onions, garlic, and tomatoes. You can also turn your bountiful tomato harvest into delicious salsa that you can enjoy yearlong.

While traditional fermented foods contain all the health advantages, beware that most commercial or processed foods may not contain live bacteria. Bacterial enzymes maybe destroyed during the cooking or baking process or eliminated due to pasteurization. Before following a fermented foods diet, do consult your doctor about the health benefits. Since the process of fermentation does involve the production of concentrated sugars, individuals on a weight loss diet may want to familiarize themselves with calories consumed. While alcohol does fall under the fermented food category, exercise caution while drinking. As with all diets, moderation is the key to good health.

The question that comes to our mind is “why should we include fermented foods in our daily diet?” The answer is very simple. Adding fermented foods to your diet has a number of health benefits and that’s why it is recommended that you try and add some kind of fermented foods to your diet. Some popular items on the fermented foods list include yogurt, sourdough bread, and sauerkraut. Here are a few benefits of fermented foods:

• Fermented foods can bring down the high levels of cholesterol in the blood. They also have some strengthening effect on both our immune and digestive systems.

• Certain fermented foods like yogurt contain high levels of bacteria that produce lactic acid. These contribute to our overall health. Care has to be taken to avoid the sugar laden yogurt that is available in the market. The modern manufacturing techniques could destroy the bacterium that produces lactic acid. A better solution is to try making yogurt at home in the traditional manner.  

• Recent studies substantiate that fermented foods contribute to digestion and also have significant nutritional benefits. They add anti-inflammatory omega -3 fatty acids and B vitamins to the body.

• The live lacto bacteria found in fermented foods are beneficial against certain harmful microorganisms.   

• Another food product Kimchi, which is very popular in Korea, has a number of medicinal and anti-ageing properties. Kimchi is now easily available in a number of grocery stores in the United States.   

• Lactobacillus acidophilus is a beneficial flora found in fermented foods. A number of foods contain the bacteria in a natural form. The bacterium consumes the sugars and starches that are present in food. During the process of metabolizing the sugars a number of byproducts are produced. Lactic acid for example helps preserve the food and has an inhibitive effect on other bacteria that lead to foods rotting and putrefying.    

• Fermented soy helps increase the availability of isoflavones and stops the effects of phytic acid.

• Drinking milk that is fermented is great to reduce hypertension. During the culturing process certain peptides are produced that prevent certain chemicals from constricting the vessels and increasing blood pressure.