The Health Benefits to Fermented Foods
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The human race was fermenting food long before probiotics became the talk of time. In the past, it was primarily a food preservation method. As technology advanced, this method became mechanized and became the industry standard for producing wine, cheese, yogurt, and alcohol.
The human race has become obsessed with hygiene and consuming processed food. What most people forget is that the human body needs to continually replenish its supply of good bacteria just as much as we need nourishment. Keep reading to find out the health benefits of increasing your intake of fermented food.
1. Improved Digestive Health
Not all bacteria are harmful to you. Your digestive systems need a healthy balance of microbes to perform its function. The probiotics released during fermentation can restore this delicate balance and eliminate some digestive problems.
A study by the National Institute of Health (NIH) found that consumption of fermented food shortens gut transit time and increases stool frequency by 1.3 bowel movements per week. This means fermented food is a potential solution for people with irritable bowel syndrome (IBS). Further studies show fermented foods help in alleviating other stomach complications like bloating, constipation, and gas. So, the next time you have these complications, don’t be so quick to find a pill. Instead, look for some yogurt or fermented milk.
2. Boosts Immunity
Apart from digestion, the stomach lining protects the body from harmful substances. Whenever you consume pathogenic bacteria, the helpful bacteria in the gut fight them off. They manage to do this by making your stomach hostile to the pathogens, either by increasing the pH levels or by starving them.
Eating probiotic-rich fermented foods supports the gut lining, consequently boosting your immunity. That’s not all. Fermented food is rich in vitamin C and iron. The high probiotic levels lower the risk of infections such as the common cold or the flu. Vitamins are known to help the body fight off diseases. Lastly, fermented foods can help restore bacterial balance after taking antibiotics. Such medication usually kills off these useful bacteria, leaving you exposed.
3. Lifts Your Mood
Mood foods come in handy when you are having a bad day. For most people, fast foods are their go-to when they are feeling down. Unfortunately, junk foods are not healthy and may lead to other health issues like obesity. Lucky for you, fermented foods are just as good at lifting your spirits minus all the empty calories that come with junk foods.
Research by the National Center for Biotechnology Information (NCBI) has shown that the brain and your gut are always in constant communication thanks to the hypothalamic-pituitary-adrenal axis (HPA). Fermented foods contain probiotics. Research shows probiotics trigger the secretion of a neurotransmitter known as Serotonin. This chemical control stress response, appetite, and sexual drive. The higher the levels of Serotonin, the better your mood.
4. Helps in Weight Loss
Your ability to lose weight depends on the efficiency of your digestive system. You could eat all the healthy foods and vitamins you want to no avail. All this means nothing if the body is unable to absorb the food. Groundbreaking research on the role of digestive microbes has shown that the consumption of fermented foods reduces inflammation. Fermentation breaks down anti-nutrients that interfere with nutrient absorption. This, in turn, improves the digestion of food.
Consequently, the presence of probiotic bacteria reduces the production of inflammatory hormones. These hormones cause the body to become leptin and insulin resistance. Insulin and leptin are fat regulating hormones. Resistance to both hormones triggers the accumulation of fat in the body.
Final Thoughts
Hopefully, this article has opened your eyes to the benefits of fermented foods. Unfortunately, almost all food consumed today is processed. For instance, canned food undergoes pasteurization, which kills off all the beneficial bacteria. What this means is that, apart from yogurt, you will probably have to prepare your fermented foods at home.
The good news, the fermented vegetable recipe is not complicated. Thoroughly wash your vegetables, chop them, and ferment in saltwater for a few days. The same process is used to make popular fermented foods, such as salami, kombucha, and Sauekraut. Start fermenting right away, your body needs it.
