14 Reasons To Add More Fermented Foods To Your Diet

Did you know some pickles can be good for you? Fermented foods first came about as a way to naturally preserve foods, and they've been a part of our diet for ages. These days, they're growing in popularity due to recent research revealing their many health benefits. Fermented foods are defined as any food or drink that has gone through a controlled fermentation process where bacteria and yeast break down parts of the food material, often changing its smell, taste, and look (via Heart Foundation). There are many different types of fermented foods, including pickles, sauerkraut, kimchi, tempeh, miso, yogurt, kombucha, kefir, even beer and wine (per Healthline).

However, according to Medical News Today, not all fermented foods are the same, and just because something is pickled doesn't mean it's fermented. For example, sometimes pickles are made using vinegar instead of the natural fermentation process. And even though cheese is technically considered a fermented food, it doesn't contain the same live microbes that a cultured dairy product like yogurt does. The presence of live cultures in a fermented food is the key component to its health benefits (via Harvard Health Publishing). When shopping for fermented foods, be sure to read the label and check for words like "live bacteria," "naturally fermented," or "probiotics." Let's explore some of the many reasons you will want to add more fermented foods to your meals.

Because fermented foods contain probiotics and prebiotics, they can help support your digestive system. This is because the "good bacteria" in probiotics help your body process and metabolize the food you eat (via Cleveland Clinic). Adding probiotics into your diet and balancing your gut microbiome improve overall digestion and can even ease digestive issues (per BBC Good Food). Plus, the natural fermentation process partially breaks down food so it's easier for your body to digest — it's almost like putting food in a blender so your digestive system doesn't have to work as hard.

Furthermore, fermented foods can also help alleviate symptoms found in lactose intolerance, a condition that makes it difficult to digest dairy products, resulting in uncomfortable stomach cramps, bloating, and diarrhea (per Healthline). In fact, one scientific study concluded that kefir, a drink made from fermented milk, helped with the digestion of lactose and may be a useful tool in treating the condition. 

One of the amazing health benefits of fermented foods is that they help your body assimilate and process nutrients in food, meaning you receive a higher amount of vitamins and minerals than you typically would by just eating regular food. The "good bacteria" in fermented foods help your body absorb important vitamins like B1, B2, B3, B5, B6, B12 and K (via Cleveland Clinic). This is especially helpful for vegetarians, since vitamin B12 is usually only found in animal products and is not naturally in plant-based food, according to Harvard Health Publishing. B vitamins are essential for many bodily functions, including sustaining a healthy metabolism, skin and brain cells, and many other organ tissues (via Medical News Today).

The procedure of fermentation also boosts the nutritional value of food in two ways: The "good bacteria" create vitamins and minerals through the natural process of fermentation, and they help reduce anti-nutrients like lectin that commonly get in the way of those nutrients being absorbed (per SciTechDaily). It's a win-win-win.

Probiotics have long been associated with a strong immune response (via Healthline). A healthy gut microbiome is directly linked to a healthy immune system. In fact, if your immune system had an office, it would be located in your digestive system. When the microbes in your gut sense a potential threat, they send a signal to your immune cells to get to work. The "good bacteria" in fermented foods help your immune system perceive and react to foreign invaders faster, strengthening your immunity. Ultimately, this lowers your chances of getting sick with the common cold, flu, or worse (via SciTechDaily). 

A 2021 study conducted by Stanford School of Medicine found that sticking to a diet rich in fermented foods for at least 10 weeks can increase your immune system response. In the study, participants consumed yogurt, kefir, fermented cottage cheese, kimchi, fermented vegetables, vegetable brine drinks, and kombucha tea, which increased their microbiome diversity and boosted their immune system.

Antibiotics are a powerful tool that can help your body fight off bacterial infections. However, they come with a caveat — they work to destroy all bacteria in the body, both the "good" and "bad" bacteria in your gut. This can throw off the balance in your gut microbiome and lead to digestive symptoms like nausea, gas, and diarrhea. Fortunately, fermented foods can help counterbalance these side-effects. In fact, the Samaritan Health Services recommends consuming fermented foods while taking antibiotics to help balance your gut microbiome and mitigate any potential digestive upset. 

Samaritan Health Services also advocates taking probiotic supplements during or after a course of antibiotics to replenish the good bacteria in your gut. Probiotic supplements can be found at health food stores, grocery stores like Whole Foods, or online. Probiotics also can lower your chances of developing a yeast infection or thrush, which are common after taking a course of antibiotics (via Medical News Today). Be sure to speak with your healthcare provider for more information on which supplements are right for you and how long you should take them.

Many types of fermented foods have been known to boost bone health. In fact, one scientific study looked at people who had osteoporosis, a health condition that causes fragile bones, and found that those who consumed the probiotic drink kefir developed higher levels of bone mineral density when compared to those who didn't. This may be due to the high vitamin and mineral content of fermented products that can help strengthen bone mineral density. For example, kimchi and sauerkraut contain vitamin K2, vitamin B, manganese, phosphorus, magnesium and calcium (via Living Goodness).

Actually, several fermented foods like natto contain vitamin K, which is responsible for metabolizing calcium and building healthy bones (per Healthline). As a matter of fact, study after study on natto consumption in Japanese postmenopausal women revealed that it helped reduce bone loss and may help ward off osteoporosis, due to its rich vitamin, mineral, and flavonoid content.      

Fermented foods have been shown to help fight bacterial infections in the gut, both addressing and easing symptoms associated with helicobacter pylori (H. pylori) and clostridium difficile infections (per Medical News Today). Many people have H. pylori bacteria in their stomachs — more than 50% of individuals worldwide, according to the Mayo Clinic. H. pylori is one of the most common sources of stomach and peptic ulcers. While some people with H. pylori infections are asymptomatic, others may experience signs including stomach pain or burning, nausea, appetite loss, burping, bloating, and unexplained weight loss.

Multiple scientific studies have shown fermented foods such as kefir and kombucha to reduce the growth of H. pylori bacterial infections. An additional study confirmed that the probiotic bacteria lactobacillus helped fight H. pylori due to its ability to lower the pH of the stomach, balance the gut, and support the response of the immune system.

Set aside the countless health benefits of fermented foods for a moment — you might want to add them to a dish simply to level-up your recipe with that mouth-watering "pop." The natural fermentation process changes and enhances the flavors and textures of food and can add a unique aspect to a recipe that is almost hard to put into words. You've probably experienced the four basic flavor profiles out there: sweet, sour, salty, and bitter. But what about umami? 

Umami is considered the fifth taste, and many fermented foods naturally possess that umami flavor, which is created during fermentation. In Japanese, umami translates to "yummy" or "savory" and is often described as a "rich, salty food" (via Real Simple). The umami flavor is most commonly affiliated with Asian dishes, but that's not the only place you'll find it. When it comes to fermented foods, miso, kimchi, and fermented vegetables like cabbage, asparagus, and mushrooms all have the umami taste. But you can also get umami flavor from shiitake mushrooms, parmesan cheese, ham, and some cured meats. So the next time your dish tastes rather boring and needs a pick-me-up, consider adding some fermented foods to the mix.