Fermented foods like sauerkraut and kombucha tea are gaining popularity as the new super food. New studies are showing that this ancient food preservation process offers numerous health benefits, including reduction of inflammation, improved immunity, better digestion and gut health, weight loss and improved mental health.
The fermentation process
The fermentation of food and beverages is an ancient practice that has been used in every culture around the world. Germans make sauerkraut; Koreans make kimchi; and the Japanese use soy to make tempeh, miso and natto.
Fermentation transforms the food with the use of good bacteria, fungi or enzymes. During the process, natural bacteria feed on the sugar and starch in the food creating acids (like lactic acid) or alcohol. The acids break down the cell walls of the food and the nutrients are predigested by the beneficial bacteria. This not only preserves the food, but it enhances the food’s nutritional value, or the bioavailability of the nutrients. For example, the Vitamin C in cabbage becomes more bioavailable when it’s fermented to become sauerkraut and kimchi. The process also creates beneficial enzymes, B-vitamins, omega-3 fatty acids and various strains of probiotics such as bifidobacterium and lactobacillus that improve digestion and gut health.
Common fermented foods
Sauerkraut
This German fermented classic is made from finely chopped cabbage fermented by several lactic-acid-producing bacteria. The fermentation process releases many of the nutrients from the cabbage, making the fermented form higher in vitamins C and K, calcium, magnesium, folate, iron, potassium, copper and manganese. In its uncooked, unpasteurized form, sauerkraut contains many bacteria that may help maintain a healthy intestinal flora.
Kimchi
This traditional Korean dish is made from fermented cabbage, radish, scallion and cucumber combined with a variety of other seasonings. Kimchi is high in fiber and contains high amounts of vitamin C, and several carotenes. Depending on the particular mix of ingredients, it’s also high in vitamin A, thiamine, riboflavin, calcium and iron.
Pickled Cucumbers, Beets, Radishes and Ginger
Pickled or fermented vegetables are among the healthiest food you can eat, packed with fiber, phytochemicals and probiotics. Do not mistake true pickled vegetables with store-bought jarred pickles—they’re heated at high temperatures that kill the healthy bacteria.
Tempeh
Tempeh is made from cooked and naturally fermented soybeans packed into a patty. Commercially prepared tempeh often has additional grains such as barley, brown rice or flax seeds. It has a slightly nutty flavor with a firm texture.
Miso
Miso is a concentrated soybean paste traditionally made with soybeans, salt and a fermenting agent, which is usually Aspergillus oryzae culture. Miso is most often used for soups, sauces, dressings or marinades, and is rich in B vitamins, prebiotics, antioxidants and phytochemicals.
Natto
Natto is fermented, cooked soybeans with a sticky, viscous coating. It’s high in protein and fiber, and lower in sodium than miso or soy sauce. It’s also rich in B vitamins, iron and other minerals.
Kefir
Kefir is a fermented yogurt-style drink made from cow, goat or sheep, coconut, rice or soy milk and kefir grains.
Kombucha Tea
Kombucha Tea is made with fermented black or green tea, sugar, bacteria, and yeast. It is made by adding the colony of bacteria with the sugar and tea, and allowing the mix to ferment. The resulting liquid contains vinegar, rich in B vitamins, and prebiotics.
Why eat fermented foods?
Because fermented foods are rich prebiotics, they help healthy gut bacteria to thrive and provide enzymes for better absorption of nutrients. Plus, natural fermentation of foods helps break food down to a more digestible form. Harder to digest carbohydrates and sugars in food such as lactose are consumed in the fermentation process making it easier to digest and reducing overall sugar content. This, along with the presence of probiotics created during the fermentation process, improves digestion.
Looking for other ways to eat more healthily? Reverse heart disease and diabetes, lose weight and reduce your risk of cancer with these tips from Dean Ornish.
Original article and pictures take www.sharecare.com site
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