The Benefits of Fermented Vegetables

In the West, when we think about fermentation, it is likely that some alcoholic beverages, like wine or beer, come to mind.

While controlled fermentation is a key process to ensuring an ideal alcoholic content in these drinks, limiting this scientific, but natural process, to these products would not only take away a plethora of culinary delights from the world menu, it would also deprive us of a range of foods that deliver plenty of benefits.

We might not think of everyday foods as having experienced fermentation (on purpose) to achieve their special taste, but there are two categories of fermented foods that you are likely familiar with. These foods are pickles, and savory preserves, including peppers, onions, tomatoes, and carrots, among others. Both of these have some important health properties you might not have heard of before.

Before we dive into which foods are most beneficial, it is important to understand the general aspects of the fermenting process so as to dispel any potential myths.

When talking about food processing, fermentation is a process by which bacteria or yeast break down a food, often resulting in bubbling and sometimes, heat. This is because these microorganisms are forced to work without oxygen, making an acidic or alcoholic compound, depending on the environment.

Why are Fermented Foods good for You?

As mentioned earlier, microorganisms are responsible for the fermentation of foods. When you eat the food, you also eat the microorganisms. That doesn’t mean that, as it would be in other contexts, that these microorganisms, like bacteria and yeast, will get you sick. These microorganisms are healthy for you, - called probiotics.

Probiotics help to colonize your colon with healthy bacteria, making no room for potentially unhealthy bacteria to hang around. Bacteria, when it is the right type and in the right density and, positively influenced your metabolism and immune system, and may help stave off long- term diseases like cancer and diabetes.

Additionally, during the fermentation process, bacteria breaks down the sugar and its components, making it easier for you to digest and absorb its nutrients.

What are Some of the Fermented Foods to Keep an Eye Out For?

Most of the healthiest fermented foods out there are not originally from western society. However, thanks to globalization, many of them have become commonplace in our environments, and are relatively easy to find.

Some fermented foods include:

• Kefir: fermented goat or sheep milk, as thick as a drinkable yogurt.
• Kombucha: a fermented black tea and sugar drink. This contains both bacteria and yeast.
• Sauerkraut: fermented cabbage
• Pickles: in addition to probiotics, it contains vitamin K, a vitamin in which many people are deficient.
• Miso: Yes – like Miso soup! It is made from fermented soybean, barley, or brown rice, together with a fungus called koji.
• Tempeh: a cake-like soy bean product
• Kimchi: fermented vegetables, together with spices and seasoning. A staple for most Koreans.

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Fermented foods are most beneficial for those people who are experiencing gut or digestive issues. If you are balanced and healthy, it is likely you won’t see a big difference between before and after consuming more probiotic foods. It is also possible to consume too much – the American Academy of Nutrition and Dietetics recommends a maximum of 2-3 servings of fermented foods per day.

Next time you feel like something savory, choose tempeh, miso, or even a few pickles. Not only are most of them relatively low in calories, they are also full of healthy bacteria that may help promote gut and immune health in the long run.