Fermentation is one of the earliest known methods of food preservation. Fermented foods have been an important part of the human diet for thousands of years. Fermentation increases the nutritional value and digestibility of foods.

Fermented foods are a nutrient-rich addition to your diet. Consuming the live bacteria in fermented foods may lead to benefits for your gut.

This article will explain what fermented foods are and how they can impact your gut bacteria. Keep reading to discover the top fermented foods to boost your gut health.

What Are Fermented Foods?

Fermentation occurs when bacteria or yeast convert carbohydrates into acid or alcohol. This process can be spontaneous when bacteria are naturally present in raw food. You can also create fermented food by using starter cultures. Fermentation gives food a unique flavor, texture, and nutritional value.

Fermented foods often taste sour and tangy. Fermented liquids may contain bubbles, which is a sign of live bacteria. The bacteria in fermented foods produce vitamins such as B12 that you normally wouldn’t find in plant-based foods.

Fermentation extends the shelf life of foods and prevents them from spoiling. The acidic pH of fermented foods reduces the growth of pathogens. Fermented vegetables can last for months when stored properly, whereas raw vegetables spoil after days or weeks.

Fermented Foods and Bacteria

Eating fermented foods may increase the diversity of your gut microbiome. Many fermented foods contain probiotics or live bacteria that may have beneficial effects on your gut health. Probiotics can improve gastrointestinal motility, cellular energy, intestinal barrier integrity, and cell growth and differentiation.

When selecting fermented foods to add to your diet, opt for foods that contain active cultures of lactic acid bacteria. Research shows that lactic acid bacteria can improve lactose digestion, boost your immune system, and reduce symptoms of diarrhea. Different types of fermented foods contain different strains of bacteria. Eating a variety of fermented foods can increase your likelihood of experiencing benefits.

The benefits of fermented foods depend on the strains of bacteria they contain. The bacteria must resist digestion during transport through the gastrointestinal tract. They must also survive processing, storage, transport, and shelf life.

Not all fermented foods contain beneficial bacteria. For example, the brewing process often kills off live bacteria in beer. Baking and canning can also destroy live bacteria in food.

Top Fermented Foods for Gut Health

Research shows that consuming fermented foods may lead to improvements in immune function, inflammation, and gut barrier function. This may reduce your risk of chronic diseases such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and obesity.

It’s unclear how well beneficial bacteria in fermented foods survive digestion, which means we don’t yet know how much you should eat. Incorporating one or more servings of fermented foods in your daily diet is a good start to improve your gut health.

You should try to eat a variety of fermented foods as part of a balanced diet. To prevent the inactivation of live bacteria, avoid cooking fermented foods in high heat. Instead, add them to your meals as toppings or mix-ins. The following fermented foods contain beneficial strains of bacteria and can support optimal gut health.

Kefir
Kefir is a fermented milk drink that resembles thin yogurt. It’s made from kefir grains, which are clumps of yeast and beneficial bacteria. Kefir grains convert the lactose in milk to lactic acid.

Compared to yogurt, kefir contains more beneficial strains of bacteria. Studies show that kefir may reduce lactose intolerance, lower the risk of Helicobacter pylori infections, and improve symptoms of IBD.

Kimchi
Kimchi is a Korean dish of salted and fermented vegetables. It’s typically made with napa cabbage, garlic, ginger, scallions, fish sauce, and Korean chili flakes. Kimchi is an excellent source of fiber, vitamins, minerals, and probiotics. Adding kimchi to your diet can increase anti-inflammatory bacteria in the gut and strengthen your immune system.

Miso
Miso is a Japanese paste made from fermented soybeans. It’s rich in protein, vitamins, and minerals. Miso is the seasoning in miso soup.

Fermentation to make miso is a two-step process. It involves both Aspergillus oryzae, a mold, and bacteria and yeast. In some cases, miso ferments for two or more years. Research shows that people who eat miso soup daily have a reduced risk of gastritis and stomach ulcers.

Sauerkraut
Sauerkraut is fermented cabbage. Fermentation occurs naturally from lactic acid bacteria present on cabbage leaves. Consuming the probiotics in sauerkraut brine may boost your immune function and reduce inflammation in the gut.

Kombucha
Kombucha is a fermented drink that consists of tea, sugar, bacteria, and yeast. It contains nutrients such as fiber, polyphenols, B vitamins, and amino acids.

Research suggests that drinking kombucha may enhance your immune system and prevent constipation. Most people can safely consume 4 oz of kombucha daily. However, pregnant women shouldn’t drink kombucha.

Tempeh
Tempeh is a cake-shaped Indonesian food made from fermented soybeans. It’s a great source of protein and probiotics. Adding tempeh to your diet may reduce diarrhea and regulate bowel function.

The Bottom Line

Fermentation is a preservation method that adds nutritional value to foods. Consuming fermented foods that contain beneficial bacteria may enhance the health of your gut microbiome. Beneficial bacteria, also known as probiotics, can survive digestion and live in your gut.

The probiotics in fermented foods may benefit your gut health by:

  • Regulating bowel movements
  • Reducing symptoms of IBD
  • Preventing stomach ulcers and infections
  • Improving lactose intolerance

When choosing fermented foods to add to your diet, you should select a variety. This will increase your exposure to beneficial strains of bacteria such as lactic acid bacteria. Fermented foods help create a healthy intestinal environment and are a beneficial addition to most diets.

Some of the top fermented foods that support gut health include:

  • Kefir
  • Kimchi
  • Sauerkraut
  • Kombucha
  • Miso
  • Tempeh

Making dietary changes is often the first step to healing your gut issues. Eating more fermented foods may repair inflammation and improve your gut health naturally. If you have concerns about gut issues, you can request an appointment online or call our office at 806-696-4440.