The Benefits and Delights of Eating Fermented Foods
Fermented foods have been consumed by humans for thousands of years, and for good reason. Not only do they add unique flavors and textures to meals, but they also provide a host of health benefits.
Fermentation is the process of using beneficial bacteria and yeasts to break down the sugars in food. This process not only preserves the food but also creates probiotics and other beneficial compounds that are good for our gut and overall health.
Some of the health benefits of fermented foods are:
They contain probiotic microorganisms that help to promote more good gut bacteria
They have lactic acid bacteria, which can help regulate gut health and treat and prevent things like inflammatory bowel disease
Some fermentation products may protect heart, immune, and metabolic health
Fermented foods are also a great source of vitamins and minerals, including vitamin C, vitamin K, and potassium
Why is it so important to take care of your gut, you may ask? The gut plays a huge role in your overall health and well-being.
Some influence your gut has on your body are:
It can regulate anxiety, cognition, pain, and mood
The gut is connected to your brain by your nerves, allowing the gut microbiome to communicate with your body
The gut microbiome is constantly changing throughout the lifespan
It has a role in digestion, metabolism, and inflammation
Now that we know the importance of a healthy gut and the health benefits of fermented foods, let’s discover what new foods you can try!
One of the most well-known fermented foods is sauerkraut, which is made from cabbage. However, there are many other delicious options such as kimchi, kefir, kombucha, tempeh, yogurt, and miso. Each of these foods has a unique taste and texture, making them a great addition to any meal.
The benefits of eating fermented foods are vast, from improving digestion to boosting the immune system. So next time you're looking for a new food to try, consider adding some fermented options to your diet.
Recipe: Tempeh with ginger and sesame
Ingredients: 1 ½ inches ginger
2 cloves garlic
6 TBSP sesame oil
2 TBSP tamari
2 TBSP rice vinegar
1 TBSP water
1 tsp honey
½ tsp miso
1 tsp coriander powder
pepper to taste
Finely chop ginger and garlic. Combine all the ingredients above and stir well. Pour over finely sliced or cubed tempeh in a shallow baking dish and marinate for 20-30 minutes. Toss the tempeh in the marinade once in the first five minutes and again halfway through time of marinade.
Bake the tempeh at 350 degrees for 40 minutes, turning it over after 20 minutes, or sauté tempeh on high heat with coconut oil for 5 minutes. If any marinade remains, pour it in the pan, deglaze with a few splashes of rice vinegar, and pour on top of tempeh.
Resources
Mohajeri MH, Brummer RJM, Rastall RA, et al. The role of the microbiome for human health: From basic science to clinical applications. European journal of nutrition. May 2018. Accessed October 26, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962619/.
How your gut microbiome impacts your health. Cleveland Clinic. September 15, 2023. Accessed October 26, 2023. https://health.clevelandclinic.org/gut-microbiome/.
Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. MDPI. August 5, 2019. Accessed October 26, 2023. https://www.mdpi.com/2072-6643/11/8/1806.
Singh RK, Chang H-W, Yan D, et al. Influence of diet on the gut microbiome and implications for human health. Journal of translational medicine. April 8, 2017. Accessed October 26, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/.
Whitsitt T. Re-Wilding New York City. In: Fermentation on Wheels: Road Stories, Food Ramblings, and 50 Do-It-Yourself Recipes from Sauerkraut, Kombucha, and Yogurt to Miso, Tempeh, and Mead. Bloomsbury USA, an imprint of Bloomsbury Publishing Plc; 2017:173-174.