Why ferment

The vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt. Adapted with permission from Always Delicious, by David S. Ludwig, M.

But one of the biggest benefits of fermented foods comes from probiotics. Recent research suggests that the type of gut bacteria in the bodies of Americans is changing. One possible reason is that the microbiomes in our bodies are not regularly replenished the way they were in past generations.

That's because of changes in the American diet — particularly the rise in processed foods — and because of better hygiene, which cuts down on the number of microbes people are exposed to naturally through dirt and other contaminants, according to Dr. In addition, antibiotics are used widely and can kill off beneficial organisms along with the bad ones. Changes to the population of gut microbes may create an imbalance between beneficial and harmful gut bacteria, leading to health problems.

When the digestive tract has an unhealthy mix of organisms, it can actually lead to a weakening of the walls of the intestines, which start to leak their contents into the bloodstream — a condition referred to, not surprisingly, as leaky gut syndrome, according Dr. Chronic exposure to these substances leaking out from the intestines has been linked to a host of health problems, ranging from asthma and eczema to schizophrenia and Alzheimer's disease, he says.

Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. If people eat probiotics like those found in fermented foods from early childhood, that can help train the immune system to tolerate — and cooperate with — a diverse, beneficial microbiome, says Dr.

After the first few months and years of life, a person's microbe population is relatively stable, but adults who eat fermented foods regularly can still reap benefits. Adding fermented foods to the diet is relatively easy, says Dr. You can find naturally fermented foods at natural-food stores and many supermarkets.

And fermentation is also easy and safe to do at home by following some simple instructions. But keep in mind that not all fermented foods are created equal. For instance, although cheese is fermented, it's not known to bring the same health benefits as yogurt. The difference is live microbes, says Dr. Yogurt has them; cheese typically doesn't.

Live cultures are found not only in yogurt and a yogurt-like drink called kefir, but also in Korean pickled vegetables called kimchi , sauerkraut, and some pickles. The jars of pickles you can buy off the shelf at the supermarket are sometimes pickled using vinegar and not the natural fermentation process using live organisms, which means they don't contain probiotics.

This is a great way to experience the benefits of fermented foods while including more vegetables in your diet. Despite fermented foods being nutritious foods, there is no single food that improves our heart health — it is our overall diet. Fermented foods are best eaten in the context of a heart-healthy eating pattern that emphasises vegetables, fruit, whole grains in place of refined grains, legumes, nuts, seeds and oily fish. I am currently completing my PhD research at Massey University on vegetables as first foods for babies.

Marco, M. Current opinion in biotechnology, Bell, V. Foods, Sezgin, Health benefits of fermented foods. Critical reviews in food science and nutrition, Hill, C.

Nature Reviews Gastroenterology and Hepatology, Hotel, A. Cordoba, Health and nutritional properties of probiotics in food including powder milk with live lactic acid bacteria. Prevention, Gibson, G. With the advent of modern refrigeration, global shipping and year-round harvesting of crops, this age-old preservation method was all-but pushed aside.

The more we learn about the importance of our gut health, the more en vogue and sense it makes to eat fermented foods! They contain, after all, the original probiotics. The living bacteria involved in the fermentation process create enzymes and add vitamins to the food. They promote a healthy digestive system by supplementing and assisting the good bacteria in our gut flora— the trillions of symbiotic microbes who live in our digestive system.

Most fermented foods are actually more nutritious after fermentation than before! You get big benefits from enjoying just a small amount. A modern Western diet can upset the balance of your gut bacteria, but eating fermented foods like sauerkraut, pickles and kimchi can help keep the balance.

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