Fermented Foods Are Hot Right Now, Here's Why You Should Start Eating Them

Fermented foods are having a moment, and for good reason. The magic of fermentation not only extends the shelf life of foods but also changes their flavors and packs them with probiotics — those beneficial bacteria that your body adores. From gut health to boosting immunity, fermented foods offer a range of health benefits that are too good to pass up leading many people to jump on the tangy bandwagon and embrace them. If you've been on the fence, here's why you should start incorporating them into your daily routine and even how to begin making them yourself.

Making fermented vegetables.Photo byPhoto credit: Shutterstock.

Help Restore Gut Health After Antibiotics

Antibiotics can be lifesavers in fighting off infections but they often leave a trail of disruption in their wake, especially within the delicate ecosystem of our gut. Taking them can lead to digestive issues, from diarrhea to more nuanced imbalances.

Fermented foods come to the rescue by replenishing the gut with beneficial bacteria, helping restore balance and promote digestive health. Pairing these probiotic-rich foods with a fiber and plant-heavy diet creates the perfect environment for your gut microbes to thrive and bounce back stronger than ever.

Aid Your Body’s Natural Digestion

Fermented foods taste delicious but they’re also your digestive system’s allies, assisting your body’s natural ability to break down complex carbohydrates. This fermentation process simplifies digestion and generates beneficial by-products that contribute to overall health.

To truly nurture a diverse and robust gut microbiota, incorporating soluble fiber from beans, oats, and oranges is key. While insoluble fiber from whole grains is healthy, it’s the soluble type that’s instrumental for enhancing the diversity and efficacy of your gut bacteria.

Increase the Good Bacteria

Eating fermented foods is like introducing a tiny squad of defenders into your gut. Every day, we run into bad bacteria, but we don’t always get sick, thanks to the good bacteria in our gut. These good guys produce acid that lowers the pH in our intestines, making it tough for the bad bacteria to survive. They also fight for food and space, blocking out harmful bacteria, and even produce their own natural antibiotics. So, by enjoying fermented foods, you’re keeping your gut’s defense system strong and ready for action.

Digestive health.Photo byPhoto credit: Shutterstock.

Help Your Body Make Vitamins

Fermented foods do more than just bring a tangy twist to your meals; they’re also a secret weapon for vitamin production. Thanks to the good bacteria found in these foods, your body gets help making essential vitamins like B1, B2, B3, B5, B6, B12, and K.

Support Better Immune Health

Eating fermented foods can play a big role in building a strong immune system. The probiotics in these foods, or good bacteria, set up shop in your intestines and get to work producing vitamins and crowding out harmful bacteria. They also generate short-chain fatty acids that keep the lining of your digestive tract healthy, making it tougher for bad bacteria and viruses to take hold. So, by including fermented foods in your diet, you’re directly supporting your body’s ability to fend off illness.

Help Reduce Inflammation

Fermented foods might just be the key to calming inflammation in your body. Inflammation isn’t all bad – it’s your body’s way of protecting itself against things like infections and injuries. But when it sticks around longer than necessary, it can start causing harm to your healthy cells and tissues. That’s where fermented foods step in.

Thanks to the fermentation process, these foods are rich in natural anti-inflammatory compounds that help dial down chronic inflammation.

Lower Your Risk of Chronic Disease

Fermented foods pack a powerful punch when it comes to lowering the risk of chronic diseases like heart disease, type 2 diabetes, and arthritis. Thanks to their inflammation-reducing powers, these foods go beyond just being tasty. They’re loaded with probiotics that not only support heart health by slowing down plaque development, but also play a role in managing cholesterol levels and blood pressure. Studies suggest that the antioxidants and anti-inflammatory benefits of fermented foods can also help keep prediabetes and type 2 diabetes at bay by improving blood glucose levels and insulin sensitivity.

Back inflammation.Photo byPhoto credit: Shutterstock.

Improve Mental Health

The link between our gut and our brain is stronger than you might think, with our digestive health playing a key role in our mental well-being. Fermented foods, rich in probiotics, are champions in this connection, offering potential benefits that extend to our brain functions such as memory, mood, and even anxiety and depression management. Research has found that imbalances in our gut bacteria can be linked to various mental health issues, including depression and anxiety. By regularly including fermented foods in your diet, you’re not just feeding your gut with beneficial bacteria but also supporting your mental health through their brain-protective qualities.

Favorite Fermented Foods

Now you're probably wondering what types of fermented foods you can easily start incorporating into your diet that are easily accessible and won't break the bank. Here's a good list to get started with.

Kefir

Kefir is a tangy, yogurt-like drink teeming with probiotics. It’s made by fermenting milk with kefir grains and has an incredibly creamy texture. Use kefir as a smoothie base or on its own.

Kombucha

This fizzy, fermented tea is a favorite for its gut-health benefits and unique taste. Kombucha undergoes a fermentation process that infuses it with beneficial bacteria. The end result is a fizzy drink with a lip puckering taste many love. Hard kombucha drinks are even becoming popular now!

Sauerkraut

Made from fermented cabbage, sauerkraut is crunchy, tangy, and rich in probiotics. We all know it and love it on hot dogs but you have to make sure you're buying sauerkraut that has been naturally fermented. If it's stored on the grocery shelf without refrigeration, it's been pasteurized and processed. Look for fermented cabbage or sauerkraut in the refrigerated section. Or, make your own!

Red cabbage sauerkraut.Photo byGina Matsoukas/Running to the Kitchen

Fermented Veggies/Kimchi

Fermented veggies, including the spicy Korean side dish kimchi, are not only flavorful but also a powerhouse of nutrients. They improve digestive health, add a burst of flavor to any meal, and are a great way to get into fermented foods. Making your own is so simple and will save you tons of money. Here's a great tutorial on how to ferment just about any vegetable.

Tempeh

Tempeh is a fermented soy product that’s a staple in vegetarian diets for its high protein content and nutty flavor. Its fermentation process makes it beneficial for your gut and a hearty addition to any meal. Even if you’re not vegetarian or vegan, tempeh is a filling and delicious protein to incorporate in your meals once you know how to prepare it.

Miso

Miso is a rich, savory paste made from fermented soybeans and at the heart of Japanese cuisine. It adds depth to soups, marinades, and dressings, all while offering gut health benefits with its probiotic content. Making a simple sauce to coat chicken with is a simple and delicious way to enjoy the perks of miso paste.

Sourdough Bread

Unlike regular bread, sourdough undergoes a fermentation process that not only gives it a unique tangy flavor but also makes it easier to digest. It’s a healthier, gut-friendly alternative to your typical loaf. You can make your own or buy it but be careful with store-bought sourdough as most of it is fake. Sourdough ingredients should include flour, water, salt – that’s it. If you see yeast or other ingredients in there, it’s not a truly fermented loaf.