What Makes Fermented Foods So Good For You (Plus, 4 You Should Try)

Fermented foods have been around for thousands of years, and now, what's old is new again. Historically, fermentation was used to preserve food, but recently, it has been gaining popularity for major health benefits like improving digestion and mood. Beer, wine, yeast breads, salami, and yogurt are all examples of fermented foods. Other fermented foods you may or may not have heard of include kefir, kombucha, and miso.  

Fermentation is the process of breaking down organic substances—such as vegetables, fruits, grains, fish, meat, and dairy products—by introducing yeast or beneficial bacteria.

Depending on the method used, the process of fermentation encourages the growth and proliferation of bacteria, called probiotics. Probiotics are the "good" bacteria that help your body digest food and promote a healthy gut microbiome. Many of the health benefits attributed to fermented foods are due in large part to their probiotic content.

Probiotics stimulate the immune system8, alerting it to harmful bacteria and triggering a response.  

You may be surprised to learn that your gut and your brain have a close relationship, known as the gut-brain axis (GBA)10. Researchers have learned that what goes on in your gut can make a serious impact on your brain and vice versa. 

For example, dysbiosis, which occurs when gut microbiota are out of balance, has been associated with everything from irritable bowel syndrome (IBS) to central nervous system disorders.

And to make matters more complicated, , drugs intended to treat psychological or neurological conditions, such as antidepressants and pain relievers, have been shown to affect digestive health11. 

How does fermentation differ from pickling? Both fermentation and pickling are used to preserve foods. The difference between the two processes is that pickled foods are preserved using a salt solution (known as a brine) or an acid such as vinegar instead of yeast or bacteria. 

An easy example of a pickled food is "quick" pickles, which are shelf-stable pickles. Quick pickles are cucumbers that have been soaked in hot vinegar.

Adding fermented foods to your diet can be an easy and flavorful way to boost your health. 

In general, fermented foods are safe to eat. However, it's important to follow proper preparation techniques if fermenting at home to avoid contamination and mold. 

If you have food sensitivities such as lactose intolerance or yeast allergies, you will want to avoid some fermented foods. Also, if you're new to eating fermented foods or foods high in probiotics, it's a good idea to start slowly. These foods can cause gas and bloating, so it is helpful to allow your digestive system to adjust. 

For those who are recovering from certain digestive disorders such as candida or SIBO, you may want to go easy on introducing fermented foods. It's always important to check with your health care practitioner before making any major dietary changes, especially if you have a medical condition or are taking medications.

If you are pregnant or nursing, it is important to note that some fermented foods are contraindicated. For example, although studies are limited, it may be unsafe to drink kombucha during pregnancy or breastfeeding. Again, speak with your health care practitioner if you are a new or expecting mom before introducing new foods into your diet. 

Fermented foods are commonly found in cuisines throughout the world. And while these foods originated due to concerns about food preservation, they also have deep cultural roots.