Functional foods 1: Fermented products [list and benefits]

In the context of healthy eating, fermented foods are often mentioned. This group includes kefir, sauerkraut, yoghurt, kimchi, but also beer and mead. All of these foods, although quite different, have one thing in common. They have undergone a process called fermentation, thanks to which they have many health benefits. It is the specific properties of fermented foods that we will focus on in the first part of our new series of articles on functional foods. Are fermented foods really as healthy as they are said to be? And does this apply to all of them without exception? What health benefits are we actually talking about? This and much more can be found in today's article.

What is fermentation?

First and foremost, we need to address the fermentation or fermentation process itself. During fermentation, organic substances are converted into simpler substances. Microbial enzymes play a key role in the process and can either be naturally present in the fermented food or artificially added. Fermentation can take place quite naturally, which would typically be the case with fruit left out in the sun for long periods in the summer heat. Much more beneficial to us is purposefully induced fermentation, which produces many interesting foods. These processes are much more likely to involve artificially added microbial enzymes that allow us to influence the whole fermentation process. Fermented or fermented foods are often referred to as so-called real or whole foods. Its share in the normal diet was substantially greater in the past, but nowadays it is only a marginal part of most people's diets. Recently, however, fermented foods have been making a big comeback, the main reason being the health benefits they offer.

What are the benefits of fermentation?

We will dwell on the health benefits mentioned for a moment. Why do people seek fermented foods in the first place? The first reason is better digestibility. As mentioned in the previous paragraph, during fermentation substances are converted into simpler substances. This in turn makes the digestive system's job easier. For example, through fermentation, such polysaccharides are broken down into simpler sugars, which are then easier for the body to use. Fermented foods also have a higher content of digestive enzymes, which then aid further digestion.

Another benefit of fermentation is the extension of the shelf life of food. It is for this reason that fermentation has been so popular in the past. Nowadays, however, this reason has disappeared, as modern refrigerators perform this function much better. What hasn't gone away is fermentation to improve flavour. Fermented cucumbers, sauerkraut or soy sauce, for example, can thank the fermentation process for their taste. Of course, this also applies to other foods. Last but not least, I feel it necessary to mention the influence of fermented foods (and in particular the lactobacilli they containon the functioning of the immune system, which results from its beneficial effect on the health of the microbiome.

Because of the many health benefits, it is advisable to include fermented foods in the diet several times a week. However, the specific dosage depends on how you feel after incorporating fermented foods into your diet.

The best fermented foods

Now that we know how fermented foods are created and what their main benefits are, it's time to take a look at each food. For clarity, we can divide them into several groups, but that doesn't mean this is the definitive list.

Fermented vegetables

Fermented cucumbers, sauerkraut or kimchi. These are currently some of the most popular fermented vegetable foods. But carrots, cauliflower, peppers, radishes or any other vegetable can also undergo fermentation. The great advantage of fermented vegetables is the fact that you can pretty much prepare them at home and create a vegetable mix exactly to your taste. You can enjoy fermented vegetables either on their own or as a side dish to your favourite meal.

Fermented dairy products

The most popular representatives of fermented dairy products are ripened cheeses, yoghurt, kefir and sour cream. However, acidophilus milk, Greek yoghurt and skyr are also in the same category. Their great advantage is that they come in many flavoured varieties. Of course, it is also possible to come across plant-based alternatives to these products, for which the same benefits apply as for animal products.

Fermented cereals and legumes

Fermented cereals and pulses are much less talked about than theThe two previous groups are less talked about, yet here too we come across many well-known and popular foods. Fermented legumes include, for example, soy sauce or tempeh, whileThe most well-known representative of fermented pulses is sourdough bread. For example, such sourdough bread also has the advantage that, unlike conventionalsourdough bread is more filling for longer thanks to its higher fibre content.

Fermented drinks

A very interesting group of fermented foods are beverages. These include beer, fruit ciders, wine and mead. Although it can be argued that, like other fermented foods, they promote, for example, better digestion, it should be pointed out that the alcohol content of this group of foods makes it difficult to talk about their health benefits. Fortunately, nowadays you can find an increasing number of non-alcoholic fermented drinks. These are typically lemonades of all kinds.

Kombucha

A specific fermented drink is kombucha, which we decided to dedicate a separate paragraph to. This is because it is a huge recent trend. But what is it really about? This drink is made from black or green tea to which a symbiotic colony of bacteria and yeast is added. Depending on the process, the taste of each product can vary quite a bitas well as fruits, spices or herbs can be added to kombucha for flavouring. Kombucha that has undergone anaerobic fermentation may be slightly alcoholic due to the absence of oxygen. However, we again recommend reaching for the non-alcoholic version.

Final summary

Fermented or fermented foods have undergone a fermentation process that makes them easier for our bodies to digest. They also contain a large amount of enzymes and probiotic substances that further support the functioning of the digestive system and the health of the intestinal microflora. Some of the most common fermented foods include sauerkraut, sourdough bread, kefir, yoghurt and fermented cucumbers. Because of their health benefits, they should be included in the diet on a regular basis.

That's all for today's article. However, if you have any questions, feel free to contact us in the comments.