Historically, the fermentation process has been used to preserve foods and beverages for a long time, long before the invention of refrigeration. When microorganisms such as bacteria, yeast, or fungus transform organic substances – such as sugars and starch – into alcohol or acids, this is referred to as the fermentation process. The starches and sugars found in vegetables and fruits, for example, are transformed into lactic acid, which serves as a natural preservative. Fermentation may result in flavours that are unique, robust, and somewhat sour when done correctly.
It is possible that consuming fermented foods and beverages may provide health advantages that go beyond food preservation. The metabolism of sugars and starches promotes the growth of naturally occurring, beneficial microorganisms in food products. It is believed that these bacteria, often known as probiotics or 'good' bacteria, may assist with a wide range of health conditions, including digestive health.
Bacteria — are they beneficial or harmful?
The bacteria that dwell in our guts are critical to our health. Nutritional supplements aid in the digestion, absorption, and assimilation of nutritional supplements. Furthermore, they contribute to the proper functioning of our immune system. Although there are beneficial bacteria in the stomach, there are also harmful bacteria, and the problem is finding the correct balance between the two. When the balance of good and bad bacteria is tipped in favour of the bad bacteria, symptoms such as bloating, constipation, and diarrhoea may occur. This is referred to as 'dysbiosis,' which is defined as a situation in which the gut flora is out of equilibrium.
Modern diets, which are heavy in refined sugars, as well as hectic and stressful lives, may contribute to dysbiosis by providing food for the harmful bacteria, allowing them to thrive. It is believed that eliminating processed, high-sugar diets and replacing them with probiotic-rich fermented foods can help to restore balance to the gut and strengthen the immune system.
...DID YOU KNOW: Our digestive system contains a total of one trillion microorganisms that live in harmony? Their combined weight is almost four pounds!
Include the following probiotic powerhouses in your diet:
- Probiotic cultured drink kefir comprises many strains of bacteria and yeast and is a probiotic cultured drink. Kefir is high in minerals and vitamins, notably the B vitamins and vitamin K, and is a good source of calcium.
- Sauerkraut is a fermented cabbage meal that is simple to prepare at home and has been around for millennia. It is abundant in fibre, as well as vitamins A, C, and K, as well as a number of B vitamins. It's also an excellent source of iron, manganese, copper, sodium, magnesium, and calcium, among other minerals and nutrients.
- Miso - This traditional Japanese paste is created from fermented soybeans and grains, which contain millions of beneficial bacteria, and is eaten raw or cooked. It is high in critical minerals and an excellent source of a variety of B vitamins, as well as vitamins E, K, and folic acid, among other nutrients.
- Kimchi is a kind of fermented cabbage. Kimchi, which is spicier than sauerkraut, is a kind of fermented cabbage and other vegetables that is popular in Korea. It includes vitamins A, B1, B2, and C, as well as minerals such as iron, calcium, and selenium, among other nutrients.
- Lassi — A yoghurt drink made from soured milk, lassi has been served as a pre-dinner drink for generations in India. Using probiotic microorganisms is a common method of obtaining them.
- Kombucha is a fermented black tea that is effervescent and refreshing. Sugar is converted into alcohol and carbon dioxide by yeast, and bacteria known as acetobacter convert the alcohol into acetic acid, which gives the beverage a sour flavour. Keep an eye out for added sugar in store-bought kombucha; it's best to make your own at home.
- Another kind of fermented soybeans is tempeh. Tempeh is a high-protein food that is suitable for vegetarians because of its high protein content.
- Bread - Some types of bread, such as sourdough, are created from dough that has been allowed to ferment.
- Yogurt - Lactobacilli bacteria break down lactose sugar in milk into glucose and galactose, which are then broken down further into lactic acid, which is what gives yoghurt its sour flavour. Live bacteria stay in the yoghurt and provide a significant contribution to the health of the gut microbiota.
What if I told you something you already knew?
A sour porridge called ogi is made from fermented millet in Africa, while rice and lentils are fermented for at least two days in India before being used to make idli and dosas, which are also popular breakfast items in the country.
Highlights in terms of nutrition
Fermented foods are high in probiotic bacteria, which means that by consuming fermented foods you are increasing the amount of beneficial bacteria and enzymes in your overall intestinal flora, improving the health of your gut microbiome and digestive system, and enhancing your immune system. Fermented foods are also high in enzymes, which means that by consuming fermented foods you are enhancing your immune system.
The processes of digestion and absorption
Fermented foods are simpler to digest than unfermented meals because some of the sugars and carbohydrates in the food have been broken down during the fermentation process. Because fermentation breaks down lactose in milk into simpler sugars – glucose and galactose – goods such as yoghurt and cheese may be easier to stomach if you are lactose intolerant. Fermentation is also used to make cheese and yoghurt more digestible.
Nutrient synthesis and availability
It is also possible that fermentation will improve the availability of vitamins and minerals for our systems to absorb. You will also be enhancing the capacity of the beneficial bacteria in your gut to create B vitamins and synthesise vitamin K as a result of increasing their numbers in your gut.
Immune system functions
The gut is home to a major amount of the immune system's functional components. By ingesting probiotic-rich foods, you are assisting the mucosa (gut lining) in its role as a natural barrier, increasing the strength of the immune system. In the absence of helpful bacteria, disease-causing microorganisms are able to flourish and cause inflammation in the gut wall. Those who have just completed an antibiotic treatment will find probiotic foods to be especially beneficial.
Phytic Acid is a kind of acid found in plants.
Fermentation may be used to eliminate certain naturally occurring chemicals that interfere with the absorption of nutrients. Minerals such as iron and zinc are bound by phytic acid, which may be found in legumes and seeds. As a result, when these minerals are consumed, they are less readily absorbed. Phytic acid, on the other hand, maybe broken down during fermentation, allowing the minerals to become accessible.
Mood and behaviour
The hypothalamic-pituitary-adrenal (HPA) axis is responsible for the connection between the stomach and the brain. The stomach, which is technically referred to as the enteric nervous system, is lined with neurons that have the ability to impact our emotions and sensations. Serotonin, a neurotransmitter involved in mood regulation, is produced in the stomach, and evidence shows that probiotic bacteria, in addition to contributing to a healthy gut, may also help to a healthy mind.
Research
However, while the bacteria in our gut are not something we think about, evidence reveals that they perform a variety of important activities. The relationship between fermented foods and gut flora, as well as the potential effects on our physical and mental health, deserve a great deal of study.
