The World Within Fermented Foods
What is Fermentation?
Fermentation is a process that has been used for centuries to transform various types of food and beverages. Fermentation occurs when organic compounds, such as sugars, are converted into alcohols, organic acids, enzymes and even vitamins by bacteria, archea, fungi and yeast organisms. Products created from fermentation include kombucha, yogurt, kimchi, miso, pickles and kefir which are all known to contain probiotics. Probiotics are organisms that have been shown to support a healthy gut microbiome. Not only does fermentation produce beneficial byproducts but it can also increase the availability of certain nutrients and reduce the presence of anti-nutrients, making the food more digestible and nourishing. Whether it's the tangy sourdough bread or the effervescent kombucha, the world of fermentation is a culinary adventure that combines taste, tradition and health!
What are Probiotics?
Probiotics are beneficial living bacterial organisms that grow on food naturally or are added to foods or supplements. These beneficial bacteria and other organisms, despite what you are traditionally taught about bacteria, actually play very important roles within your body!
According to an article written in the Standford Medicine News Center, eating a diet rich in fermented foods can increase the diversity of bacteria in your gut and improve immune responses (7). A diverse gut microbiome is often associated with better health and lower disease risk. Read on to learn how you can support your gut with fermented foods as well as what fermented foods to add to your diet!
The Debate | Probiotic Supplements versus Food Sources
Like any living thing, probiotics (bacteria) thrive in certain environments and need certain types of nutrients to survive. It is important that whether you are taking a probiotic supplement or consuming probiotic rich foods in your diet that you eat plenty of the nutrients that those microbes need to thrive within you.
You may have heard that term ‘prebiotics’ before, and this is referring to the ‘food’ that bacteria consume and use as energy. As mentioned in the first paragraph, bacteria use sugar as a source of nutrition, and since humans are able digest and absorb a variety of carbohydrates (sugar molecules linked together), the bacteria generally do not get access to those types of sugars. In contrast, humans do not produce the enzymes necessary to break down dietary fiber in foods, therefore we rely on the bacteria living within us to do that job.
Fiber is found in foods such as fruits, vegetables, whole grains, nuts, seeds, beans and legumes. According to the Dietary Guidelines for Americans 2020-2025, developed by the United States Department of Agriculture, the daily recommended intake of fiber for adults is 25-35 grams and over 90% of Americans do not meet those recommendations. In an article published in Nutrients in 2022, “A higher natural dietary fiber (NDF) intake is associated with fewer metabolic diseases (obesity, diabetes and cardiovascular disease) and plays an essential role in intestinal health” (Ioniță-Mîndrican CB;Ziani K;Mititelu M;Oprea E;Neacșu SM;Moroșan E;Dumitrescu DE;Roșca AC;Drăgănescu D;Negrei C;, 2022).
Check out what sources of fiber you can add into your diet to increase your intake!
Health Benefits of Consuming Fermented Foods
There are a variety of health benefits of consuming fermented foods! A couple of these benefits include the decreased levels of antinutrients in plant foods and production of short chain fatty acids that support gut health and intestinal integrity.
Decrease Anti-Nutrient Levels
Antinutrients are naturally occurring compounds found in plants that it uses a defense mechanism against animals and bugs that try to eat the plant. These compounds can prevent or decrease the absorption and use of nutrients in your body. The process of fermentation can help reduce the levels of antinutrients present, and enhance the nutritional value of certain foods. Fermentation involves the breakdown of carbohydrates by microorganisms like bacteria and yeast. During this process, the antinutrient content decreases as the microorganisms feed on them. In addition, beneficial enzymes produced by the microorganisms can help neutralize or eliminate antinutrients. As a result, fermented foods not only have a prolonged shelf life but also offer improved digestibility and increased availability of important nutrients, making them a valuable addition to a well-balanced diet. The fermentation process can decrease antinutrient levels by 50-95% depending on the source (13). Fermentation is not the only process that can decrease antinutrient levels in plant foods, soaking, cooking and boiling can also be effective ways to lower antinutrient levels.
Promote Gut Health and Integrity
Fermentation of fiber produces a variety of beneficial by products, some of which include short chain fatty acids such as butyrate, acetate and propionate.
Butyrate - Preferred source of energy for intestinal epithelial cells. Intestinal epithelial cells are responsible for a variety of functions, one of which is mediation of what enters your bloodstream and what cannot enter; think of intestinal cells as the bouncers of the digestive tract into the blood.
Acetate - Gets converted to Acetyl-CoA, which is a coenzyme needed for metabolism of fats, carbohydrates and proteins (11).
Propionate - Used as a substrate in the production of glucose from non-carbohydrate sources of nutrients like fats and proteins. According to an article published in the International Journal of Molecular Sciences, propionate inhibits cholesterol production in the liver which may be the driver of fiber’s cholesterol lowering effects (12).
Some Examples of Fermented Foods and Beverages
Kimchi - Fermented Vegetables
Kombucha - Fermented Tea
Sourdough Bread - Fermented Grain Bread
Sauerkraut - Fermented Cabbage
Fermented Pickles
Fermented Soda - Ginger Beer, etc…
Yogurt - Fermented Milk
Kefir - Fermented Milk
Tempeh - Fermented Soybeans Pressed Together
Natto - Fermented Boiled Soybeans
Miso - Fermented Soybean Paste
Apple Cider Vinegar - Fermented Apples
Wine - Fermented Grapes*
Beer - Fermented Grains*
*Limit consumption of alcohols.
| Fermentation Challenge |
Add a fermented food to your menu this week and encourage the whole family to try these beneficial microbe filled foods. These foods vary in flavor, and it can be fun to try a few to find which ones you enjoy the most! Bonus points if you try making this fermented food and learn about the fermentation process. This can be a fun science experiment and activity for the whole family!
Brew It Yourself | Kombucha
Learn how to brew your own custom kombucha flavors! This can be a fun science experiment for the whole family.
Brew Time: 1-3 weeks
-
Wild Fermentation | Sandor Katz
SCFA: mechanisms and functional importance in the gut - PubMed (nih.gov)
The Gut-Immune Connection | Emeran Mayer, DM
The Gut-Mind Connection | Emeran Mayer, DM
dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition - PMC (nih.gov)
Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds | News Center | Stanford Medicine
Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. doi: 10.3390/nu14132641. PMID: 35807822; PMCID: PMC9268622.
SCFA: mechanisms and functional importance in the gut - PubMed (nih.gov)
Frontiers | Acetate Revisited: A Key Biomolecule at the Nexus of Metabolism, Epigenetics and Oncogenesis—Part 1: Acetyl-CoA, Acetogenesis and Acyl-CoA Short-Chain Synthetases (frontiersin.org)
The Role of Gut Microbiota on Cholesterol Metabolism in Atherosclerosis - PMC (nih.gov)
Reduction in antinutritional and toxic components in plant foods by fermentation - ScienceDirect
Conventional and emerging processing techniques for the post-harvest reduction of antinutrients in edible legumes - ScienceDirect
