Fermentation is a centuries-old method of food preparation, and to tell you one secret, it is my favourite. Fermented food has been a cornerstone of the diet practiced all over the globe, from kimchi in Korea to idli and dosa in India, sauerkraut in Europe, and miso in Japan. This method helps preserve food, enhance flavor, and improve digestibility.
But how exactly? Most of the time, we eat food without thinking much of its essence, benefits, preparation, or the reason for such preparations. I, being the curious soul, always try to look through this and that, and how I came across these health benefits of fermented food. So in this blog, let's explore how fermentation works and how it is beneficial for our gut health.
What is Food Fermentation?
Fermentation is a natural metabolic process where microorganisms break down sugar and starches in food to acids, gases, or alcohol. It can be bacteria, yeast, or molds that do this work; for instance, the lactobacillus bacteria that turn milk into curd, fermenting lactose into lactic acid, and this is recommended for many gut-related health benefits. So this is one example of fermentation, enriching it with probiotics, the beneficial live bacteria that promote gut health.
One thing fermentation also helps is to increase the shelf life of the food naturally. During Fermentation, the beneficial bacteria produce lactic acid and other compounds that inhibit the growth of harmful microorganisms, which prevents spoilage. For example, sauerkraut made of fermented cabbage can last for months without spoiling; similarly, Kimchi, a Korean staple, remains flavourful and safe for extended periods. So fermentation is not just a method to prepare food, but rather a process to enrich the food.
Well, even though they are beneficial, they can give you some problems if overconsumed, for instance, curd. I like the sugar-mixed curd, but having it daily causes me to get a cold. It can be different for different people because my mom will have curd when she has a cold to get rid of it, and it works! So there are no strict limits to incorporating fermented foods into your daily or weekly diet, because they have significant health benefits. Yet nutritionists often recommend consuming a small portion daily. For instance, a cup of yogurt a day, or including Kombucha 2 times a week. One should know that including fermented food should be gradual, as a sudden increase can cause mild bloating or gas as one’s gut adjusts. With this enrichment, what are the benefits? Fermented foods can offer us, let's know about them.
Benefits of Fermented Food:
1.Enhanced Digestion: Probiotics in fermented foods are said to enhance digestion, help balance gut bacteria, and improve nutrient absorption. They also alleviate digestive issues like constipation, bloating, and irritable bowel syndrome.
2.Enhanced Nutrient Value: During the fermentation process, it is said that the bioavailability of nutrients like Vitamin B, C, K, and minerals is enhanced. Making it easier for the body to absorb essential nutrients from food.
3.Helps Weight Management: A healthy gut is good for digestion, and fermented food promotes the same. The microbiome aids in weight regulation by influencing metabolism and appetite; hence, including fermented food in a balanced diet is a supportive addition.
4.Aids Heart Health and Detoxification: Some fermented foods aid in reducing cholesterol levels and regulating blood pressure, aiding heart health, while some eliminate toxins in the digestive tract, promoting a clean and healthy gut environment.
5.Builds a Stronger Immune System: A healthy gut represents a good immune system, fermented food contains gut microbiome that supports immune function, some suggest it can help the body fight infections, reduce inflammation, and improve overall immunity
6.Better Mental Health: Many studies establish the gut-brain connection; it is said that probiotics from fermented food may influence neurotransmitters and hormones, potentially reducing anxiety, stress, and mood swings
To conclude, fermented foods are not just flavourful food additions to meals but rather functional foods that nourish one's gut, boost immunity, and enhance overall well-being. The science is clear: a little fermentation goes a long way toward a healthier, happier you. So, for more such fun food facts about a healthy lifestyle, are on the way. Stay tuned to know healthy fermented food and recipes you can have to upgrade your meal plan.
