Fitting in Fermented Foods
Yes! ‘Fermented’ is definitely the buzz word at the moment in the health food world and pop culture; and unless your head is hidden under a rock, this particular ‘F’ word has likely become an inescapable one! From health food stores to supermarket aisles to Petrol Station fridges and vending machines, from the fancy leather bound drinks menu at quality restaurants to the local takeaway shop… The fermented food and drinks ‘revolution’ has made its way into our lives and into our culture.
"I personally use and prescribe fermented foods and drinks to almost every one of my clients"
You may be asking ‘what this ‘fermented’ hype is all about?’ If you haven’t jumped onto the fermented bandwagon yet, you would be right to question whether these products are truly beneficial for health, or if it is yet another fad that is dominating the commercial market adding to consumerism’s gain?
Simply put, as with all products in the commercial market, you will find quality, beneficial products that have been made as close as possible to traditional methods, and you will also find mass market produced products where the therapeutic benefits may or may not be quite as effective but are aesthetically pleasing and more tasteful for the average consumer’s palate. The latter, would fit under the ‘hype’ category for me, whereas the former, traditionally-made fermented foods and drinks, either commercially made, or home-made in your own kitchen definitely provide the most beneficial health effects… and is the reason why I personally use and prescribe fermented foods and drinks to almost every one of my clients (barring some conditions where they shouldn’t be consumed see below).
Since 70 to 80 percent of the immune system lies in the gut, having proper balance of gut flora is important.
So, what is fermentation?
Without getting too “sciencey” the ancient practice of fermenting is the process of using microorganisms, such as bacteria or yeast, to convert carbohydrates in food to alcohol or organic acids under anaerobic conditions.
There are two types of fermentation: alcoholic and lactic acid. Alcoholic fermentation, or ethanol fermentation, is where pyruvate (from glucose metabolism) is broken down into carbon dioxide and ethanol by bacteria and yeast, and Lactic acid fermentation which can convert lactose (which is into a more digestible lactic acid.
When vegetables like cabbage and cucumbers for example are left to steep in salt water and sit until the sugars are broken down to promote the growth of bacteria, this is when the vegetables are fermented. A starter culture can also be used to promote fermentation of particular bacteria strains.
Fermented foods are naturally filled with beneficial bacteria (probiotics) and provide fibre to allow the commensal bacteria in the gut to thrive (prebiotics). Since 70 to 80 percent of the immune system lies in the gut, having proper balance of gut flora is important.
What are the health benefits of fermented foods?
1. Improves digestion and lactose intolerance
Fermentation breaks down nutrients into more easily digestible forms. When lactobacilli in fermented foods flourish, their vitamin levels increase, and digestibility is enhanced. A type of bacteria present in fermented dairy products (yoghurt, kefir, mature cheeses) converts lactose, the milk sugar that many individuals cannot tolerate, into digestible lactic acid (1). Often, individuals who are lactose intolerant may tolerate smaller amounts of fermented dairy products (depending on tolerance levels. Check with your practitioner before trying this).
2. Suppresses H. Pylori
Studies demonstrate a lower prevalence of H. pylori (Helicobacter pylori) bacterial infections in those who consumed yogurt more than once a week compared to those who did not (2). H. Pylori is known to cause stomach and duodenal ulcers. Other research also found that fermented milk improves gastrointestinal symptoms in patients who had already tested positive for H. pylori (3).
3. Enhances bioavailability of nutrients
Fermentation helps create new nutrients, like B vitamins, folic acid, riboflavin, niacin, thiamine and biotin, and has been shown to improve the availability, digestibility and quantity of some dietary nutrients, including macronutrients proteins and fats (4).
4. Helps treat liver disease
Non-alcoholic fatty liver disease is the build-up of extra fat in the liver cells not caused by alcohol. Liver disease can cause liver swelling, scarring, and even lead to cancer or liver failure. One particular study has shown that consuming 300 grams a day of fermented probiotic yoghurt containing lactobacillus acidophilus and bifidobacterium lactis reduced blood markers of elevated liver enzymes, total cholesterol and LDL cholesterol (bad cholesterol) after daily consumption for 8 weeks, proving beneficial in reducing liver disease (5).
5. Treats inflammatory bowel disease (IBD)
Clinical trials show that probiotics help reduce abdominal pain, bloating, constipation and flatulence in patients with inflammatory bowel disease, including Crohn’s Disease and IBS (6).
6. Drive out pathogenic bacteria, fungi, viruses
Fermented foods can be extremely potent detoxifiers. This is why you need to exercise some caution in incorporating them into your daily eating, especially if you’re new to consuming these amazing functional foods.
Start with 1 teaspoon a day, increase 1 tsp x 2 meals, 3 teaspoons a day, 1 tablespoon x 2 meals and so on, with a few days on each dose as you increase the amount. Increasing the amounts slowly will ensure less possible gut upsets that can occur if you eat larger amounts at once.
7. Has anti-cancer effects
Large cohort studies in the Netherlands and Sweden have observed the effects of regular consumption of fermented dairy products in reducing the risk of bladder cancer.
Strains of bacteria called lactobacillus prevent toxicity of heavy metals by excreting harmful heavy metals and heterocyclic aromatic amines, carcinogens found in overcooking meat.
Kimchi a Korean fermented cabbage contains strains that promote the degradation of organophosphorus pesticides, by breaking down a cancer-causing food preservative called sodium nitrate.
When should fermented foods NOT be consumed?
Individuals who suffer from candida yeast overgrowth or small intestinal bacterial overgrowth (SIBO - see last week's blog for details), should avoid consuming fermented foods as they are consumed to help good bacteria flourish in the gut. If however you have an OVERGROWTH of yeast and the wrong bacteria in your small intestine, they can also make those flourish as well. A good sign to gauge whether they are suitable for you is to either test for the above gut conditions to rule them out if you suspect you may have them, or to try a small amount of fermented food 1 teaspoon a day and slowly increase it to 2 tablespoons a day. If you have
symptoms of bloating, gas, diarrhoea, nausea, there may be a chance you may be experiencing one of the above conditions or a possible histamine intolerance. You should stop immediately and see a health professional like myself who can run tests to confirm the above.
What are some great fermented foods?
Kefir
Is a fermented dairy product (originating from Turkey) The tangy cultured drink may improve lactose digestion, decrease inflammation and boost bone health (7).
Sauerkraut
Is a popular condiment made of shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but contains plenty of fibre, vitamin C and vitamin K. Sauerkraut is rich in antioxidants that are important for eye health and has also shown promising effects on cancer prevention (8).
Kimchi
One of my personal favourites, is a popular Korean side dish made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol (9).
Kombucha
The ever-so-popular Kombucha, now found in ready to drink bottles and even available on tap for regular re-fills; is a fermented tea made from either black or green tea. Studies have found that it could help protect the liver decrease blood sugar and reduce levels of cholesterol and triglycerides (10).
Miso
Is a common seasoning in Japanese cuisine made from fermented soybeans, salt and koji (a type of fungus). It has been associated with a reduced risk of cancer and improved heart health, including reduced blood pressure (11).
Probiotic yogurt
Is made from milk that is fermented most commonly with lactic acid bacteria (Lactobacillus sp.). Dairy /goats/sheep yoghurt is high in calcium and could help reduce body fat, lower blood pressure and improve bone health (12).
When shopping, look for yogurts that contain live cultures in the ingredients to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with no added sugar.
Fermenting your own yoghurt for 24 hours ensures the lowest amount of lactose for those who are sensitive. Alternatively, you can make or buy coconut milk yoghurt, soy or almond milk yoghurt which are completely dairy and lactose free but are higher in sugar.
I have made fermented foods an everyday staple in my life and recommend the same for most of my clients. Start by incorporating at least one fermented food into your day, and then you can become more adventurous and try adding some more.
I will post some recipes of the various fermented foods I make at home to show you how easy and cost efficient they can be. Please comment and let me know if there is any particular type of fermented food you would like me to post up first.
In health
Deena x