Fermented food facts

By Bio Island Nutrition Team

So, what does fermented foods mean? Fermentation is a process that encourages the growth of good bacteria, such as lactobacilli and bifidobacterial. So, in simple terms it is a process that increases the nutritional value of raw produce.

Fermented foods included;

• Wine
• Beer
• Cheese
• Yoghurt
• Sourdough bread
• Kefir
• Sauerkraut
• Kombucha
• Kimchi
• Tempeh
• Miso

All vegetables are covered in this fantastic bacterium, so when you start to cut them up and cover them with salt, they will create a natural juice which then turns into brine. Once this briny environment is created the bacteria starts to multiple and begins to break down the ingredient, digesting the natural sugars. This then creates an almost tangy flavour and a sour environment that makes it last super long and keep the bad bacteria at bay. There are usually four steps when fermenting your own food.

1. Use fresh produce.
2. Use salt, whey or starter culture
3. Create an anaerobic environment.
4. Give it time.

You are probably wondering what makes these bacteria so good and why should we be consuming these fermented foods. Probiotics play a key role in our gut health by improving digestion, absorption and assimilation of nutrients. So, what can these good bacteria such as lactobacilli and bifidobacterial from fermented foods do for you?

• Influence the immune system against inflammation, which mean we are building our immune system.
• Improve gastrointestinal symptoms like gas, bloating, diarrhoea, constipation and cramping. It has also been used in the treatment of IBS.
• Protect the gut barrier.
• Provide nutrients by breaking down fibres like resistant starch to product molecules called short chain fatty acids.
• Kill off harmful yeast and microbes that causes issues like candida.
• May help fight off allergies.
• Some mental health factors often go hand in hand with compromised gut functions, also known as the gut brain axis.
• May help improve lactose maldigestion.
• Has been known to help with weight management.

To get the full benefits of fermented food it is recommended to consume it around once or twice a day. This does not include wine or beer! Tossing a few fermented vegetables like beets or sauerkraut into your salads or even having a kombucha with your breakfast in the morning is a great start to adding these foods into your diet.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.