Pickles and kimchi might not be the first examples, that jump to mind when you think of health foods. But a growing body of research shows that a diet that includes a regular intake of Fermented foods can bring benefits.

Fermented foods are preserved using an age-old process; that not only boosts the food’s shelf life and nutritional value. But it can give your body a dose of healthful probiotics , that is, live micro-organisms crucial to good digestion.

5 Reasons to add Fermented Food to your diet

1) Fermented foods can prevent bad bacteria from growing in your gut

Fermented foods like yogurt, kefir and sour pickles have lactic acid Bacteria in them as a result of the fermentation process. Lactic acid bacteria are a type of good bacteria, that lower the pH level of whatever environment it lives in. Thereby, making it less hospitable for bad bacteria.

2) The good bacteria fight the bad

The battle is called competitive exclusion. And it prevents the bad bacteria that does get into your gut from staying there. If it can’t attach to the walls of your gut, it gets passed through your digestive system and out of your body.

3) Deliver more probiotics to body

Probiotics can help your body in multiple ways: They help alleviate gastrointestinal symptoms, prevent viral infections and decrease anxiety and stress levels.

4) They can help restore your gut health after taking antibiotics

Ever had diarrhea or other digestive problems after taking antibiotics? That’s because they wipe out both good and bad bacteria. Eating fermented foods may help restore your gut bacteria to normal.

5) A healthy body needs balance

Research shows a less diverse gut microbiota is associated with many chronic disease. Such as obesity, asthma and chronic inflammatory conditions such as inflammatory bowel disease.

Fermented foods to include in your diet:

Kefir – A probiotic cultured drink, kefir contains multiple strains of bacteria and yeast. Kefir is rich in minerals and vitamins, particularly the B vitamins and vitamin K

Sauerkraut – Easy to make at home, this fermented cabbage dish has been around for centuries. It’s high in fibre, as well as vitamins A, C, K and various B vitamins. It’s also a good source of iron, manganese, copper, sodium, magnesium and calcium

Lassi – Made from soured milk, lassi has been drunk as a pre-dinner yogurt drink for centuries. They are a popular way of achieving probiotic bacteria

Kombucha – A fizzy, fermented black tea. Yeast turns sugar into alcohol and carbon dioxide, and bacteria called acetobacter convert the alcohol into acetic acid, giving it a sour taste. Watch out for sugar in shop-bought kombucha, you’re better off making it at home

Bread – Some breads, such as sourdough are made from dough that is fermented

Yogurt – Lactobacilli bacteria convert lactose sugar in milk into glucose and galactose, which break down further into lactic acid, giving yogurt its sour taste. Live bacteria remain in the yogurt and provide a valuable contribution to gut microflora.

The gut and brain are linked, through the hypothalamic-pituitary-adrenal (HPA) axis. Technically, called the enteric nervous system, the gut is lined with neurons that can influence our emotions and feelings. (Serotonin – a neurotransmitter involved in mood – is made in the gut and research further suggests that as probiotic bacteria contribute to a healthy gut, they are also linked to a healthy mind.)

Also, it’s important to know that not all pickled foods have been through the fermentation process. Look on the label for “fermented” or “probiotics” to be sure the fermented food you are choosing is the best choice for your gut health.

Iti Jain

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