The 411 on Fermented Foods

Are you looking to add more variety to your diet or find healthier foods to eat? Have you thought about incorporating fermented foods into your meals? Cultures all over the world have been using fermentation for centuries for the different flavors it creates as well as the health benefits it provides. And, thanks to recent studies linking fermented foods to gut health and the immune system, fermentation is making a comeback.

It’s hard to pinpoint when fermentation began, but researchers have been able to track the use of fermentation in beverage and food preparation to between 6000 and 7000 BC. Born from the necessity to preserve food and prevent spoilage, fermentation has given people the ability to have and keep food when it normally wouldn’t be available. In northern climates, for example, fermentation allows people to enjoy vegetables throughout the long winter months. In some places, it is a vital part of food safety. Consider garri (or cassava flakes) an important food source in many West African countries that can be poisonous if not fermented properly.

Before understanding how fermented foods can be beneficial to our health, we must first understand what it is. Fermentation is a natural process where food is transformed through live yeasts or bacteria. This bacteria converts the carbohydrates (sugars) of the food into more basic forms such as alcohol, acids, and gasses. It’s because of this process that fermented foods often have a sour flavor and fermented drinks are fizzy. The acid also breaks down the food allowing the body to absorb nutrients and digest food more easily, while also producing probiotics.

It’s important to note that pickled foods are not the same as fermented foods. While both have been used to preserve foods, only those foods that have undergone the process naturally with live organisms can be considered fermented.

Studies have shown that the probiotics produced during the fermentation process can help support a healthy gut. By adding fermented food into your diet you can increase the variety of bacteria in your gut which can aid in digestion, improve the immune system, help reduce inflammation, and help improve your overall health. The fermentation process can also add nutrients to foods. For those who reduce their red meat consumption, eating fermented foods can allow them to get the vitamin B12 which isn’t found in plant foods. However, it’s always important to check with your physician if you have any questions about adding these foods to your diet.

Fermentation has given us some of our favorite foods and drinks, but it’s important to note that certain fermented foods are more beneficial than others. Foods like coffee, pasteurized cheese, and sourdough bread don’t contain the live bacteria as it is eliminated when preserved or cooked using heat.

If you’re new to fermented food, and interested in adding them into your diet you might be curious as to where you can find them. Luckily, at Kuhn’s we are here to help. You’ll want to look for fermented foods in the refrigerated section. The packaging should say “naturally fermented”, or that the product was many with “live, active cultures”. So, when selecting sauerkraut choose something that is bagged and refrigerated over canned. Liquids, like kombucha, should have bubbles in the jar letting you know that it contains those live organisms.

Yogurt is one of the most common and easiest foods to add to your diet. Look for plain or unsweetened to avoid any unnecessary sugars. Cottage cheese is also a great option. Just be sure to look for “live, active cultures” on the packaging as not all cottage cheese contains probiotics. If you are already a fan of fermented foods and want to expand your variety, you can try kimchi, tempeh, miso, and even fermented fish.

Back