Why fermented foods are healthy

Homemade fermented foods are unregulated and may not have labels. People seeking specific health benefits from fermented foods should choose store-bought options with clear nutritional information.

There are several different methods of fermenting foods. The taste of the food can vary depending on the chosen method, so it is important to research which process is best for each specific food. As with many health foods, fermented foods are not suitable for everyone.

People with weakened immune systems due to health conditions, such as HIV , or certain medications should avoid homemade fermented foods and check with a doctor whether it is safe to eat store-bought fermented foods.

Even good bacteria can affect some medications, so it is best to talk to a healthcare professional about specific health concerns before making any significant dietary changes. For most people, however, fermented foods are a safe and healthful addition to a balanced diet. They may be the perfect antidote to gut bacteria problems. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.

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What are the best fermented foods? Gail Cresci, PhD, RD , who studies gut bacteria, says a modern Western diet heavy on processed foods can upset the balance of your gut microbiota, which can lead to unpleasant gastrointestinal symptoms.

Fermented foods can help. Cresci explains a few reasons why bringing back traditional fermented foods, such as fermented sauerkraut or pickles, into your diet is good for optimal health.

Good bacteria help break down complex carbohydrates that you eat. This fermenting and metabolizing process results in other substances that are beneficial to your body, too.

For a diverse gut microbiota, you need plenty of soluble fiber from foods like beans, oats and oranges. Every day, you swallow pathogenic disease-causing bacteria. They also compete for food supply and squatting rights on your intestinal lining. The process is still used today to produce foods like wine, cheese, sauerkraut, yogurt, and kombucha.

Fermented foods are rich in beneficial probiotics and have been associated with a range of health benefits — from better digestion to stronger immunity 1 , 2. Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs — such as starch and sugar — into alcohol or acids. The alcohol or acids act as a natural preservative and give fermented foods a distinct zest and tartness. Fermentation also promotes the growth of beneficial bacteria , known as probiotics.

Probiotics have been shown to improve immune function as well as digestive and heart health 1 , 2 , 3. Therefore, adding fermented foods to your diet may benefit your overall well-being. Fermentation is a process that involves the breakdown of carbs by bacteria and yeast. It results in a distinctive tart flavor and is used to make foods like yogurt, cheese, and sauerkraut.

A number of health benefits are associated with fermentation. In fact, fermented foods are often more nutritious than their unfermented form. The probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut and may alleviate some digestive problems 1. Evidence suggests that probiotics can reduce uncomfortable symptoms of irritable bowel syndrome IBS , a common digestive disorder 4 , 5 , 6. One 6-week study in adults with IBS found that consuming 4.

For these reasons, adding fermented foods to your diet may be useful if you regularly experience gut issues. Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold 12 , 13 , Miso soup is traditionally served for breakfast. In a study involving 21, Japanese women, consuming miso soup was linked to a lower risk for breast cancer A study of more than 40, people showed that a higher intake of miso soup was associated with a lower risk for stroke in Japanese women Miso may also help lower blood pressure and protect heart health.

In fact, a study in rats found that long-term consumption of miso soup helped normalize blood pressure A study in middle-aged and older Japanese adults found that frequent consumption of miso soup might lead to a lower heart rate.

However, other Japanese studies have linked frequent consumption of miso soup, and its large amounts of salt, to a higher risk of stomach cancer. In one study, an increased risk of stomach cancer was associated with eating at least 3 or 4 cups of miso soup per day.

In another study, males who ate 1—5 cups per day saw their risk of stomach cancer increase 31 , Miso is a seasoning made from fermented soybeans. It can also be made from other fermented vegetables such as radishes. It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues.

When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance. In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for 8 weeks.

By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people were given a diet with either a high or low amount of kimchi for 7 days.

People in the first group received grams 7. People in the second group received only 15 grams 0. Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches. Kimchi is made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol.

Like other foods made with leafy green vegetables, it also contains a good amount of lutein and zeaxanthin. These two antioxidants help promote eye health and reduce the risk of eye disease One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation However, the current evidence is limited, and more research is needed to look at how these findings may translate to humans. You can use sauerkraut in just about anything.

Throw it in your next casserole, add it to a hearty bowl of soup, or use it to top off a satisfying sandwich.