Digestive Health

Ever wondered how our ancestors preserved food in ancient times? Wouldn't the food go bad without refrigeration? Fermentation and pickling were the natural preservative techniques used in old times. Whether fluffy bread, or the yummy cheese our ancestors were well aware of the significance & techniques of fermented foods. With increasing awareness of gut health and the gut microbiota, researchers have uncovered a strong link between fermented foods and a balanced gut microbiome. Having a good gut balance is crucial not just for healthy digestion but overall health & immunity. Let’s look at some fermented foods good for gut health through this article today.

Fermentation
Fermentation is one of the oldest tools of biotechnology known to mankind. It is a mechanism that many microorganisms use for energy generation in the absence of oxygen. Fermentation is a chemical reaction process that microorganisms(bacteria and fungi) carry out in food by converting the carbohydrates(sugar) into alcohol or acetic acid. Based on the type of by-product, fermentation can be classified into alcoholic fermentation or lactic acid fermentation. Since alcohol & acid are both conditions that are unfavourable for microorganisms that cause food spoilage, the fermentation helps prevent foods from rotting. Thus, our ancestors may not have known the technicalities behind this beneficial process, but they have been using it for ages for the preservation of foods.

Benefits of fermentation
Fermentation of food can serve as a win-win situation for both, the microorganisms carrying out the process of fermentation and humans consuming them. Apart from prevention of food spoilage, fermentation of foods also facilitates the conversion of complex molecules into simpler, more digestible form. Fermentation promotes the growth of beneficial gut bacteria, making fermented foods a natural source of probiotics. Thus, the fermentation of foods not only enhances the flavor, nutrition, and digestibility but also preserves the food by inhibiting the growth of harmful microbes.

Fermentation and Gut Microbiome Connection
Our gut is home to millions and trillions of good and bad bacteria that reside in harmony, known as the Gut microbiome.. An alteration in this gut flora can impact your health as this Gut microbiome is responsible for many vital processes from digestion, nutrient absorption, brain health and even immunity. Fermented foods positively affect this gut flora. One of the studies conducted at Stanford School of Medicine revealed that fermented foods had the capacity to increase the gut microbiome diversity & reduce gut inflammation.

Restoration of gut flora
Fermented foods serve as a natural source of live probiotics (good bacteria), which compete with bad bacteria in the gut, thereby restoring a healthy gut flora balance. Many fermented foods also contain a source of prebiotic fibers, which serve as food for the good bacteria(probiotics). The more prebiotic fibre you consume, the more good bacteria flourish in your gut.

Improves Nutrient Absorption
 A good gut microbiome balance also aids in strengthening the gut lining, breaking down foods and helping in nutrient absorption especially the b vitamins, iron and magnesium etc.

Promotes Microbial Diversity
Fermented foods provide a wide variety of live bacteria that can colonize in the gut & increase the bacterial diversity. Certain fermented foods are also rich in prebiotics which encourage growth of diverse microbes. Fermented foods also help different strains of bacteria to co-exist, thereby promoting microbial diversity.

Maintaining pH balance
Fermentation of foods involving lactic acid and acetic acid maintain a low pH environment which is favourable for growth and proliferation of beneficial bacteria but unfavourable for harmful bacteria thereby preventing imbalance.

Reducing inflammation
Certain factors can disrupt the harmony of gut bacteria, such as excessive medication, stress, and an unhealthy diet, all of which can trigger inflammatory responses in the body from indigestion to skin eruptions. By consuming fermented foods, one can reduce these damaging effects and help restore gut balance.

Best fermented foods for gut health
Now that we’ve learned so many health benefits of fermented foods, let's look at some 
Fermented foods are good for the gut microbiome.

Here is a list of fermented foods for gut health

Yoghurt- Prepared through lactic acid bacteria fermentation of dairy product, rich in probiotics, calcium, phosphorus & vitamin B12

Khimchi- A Popular Korean  side dish made by fermenting vegetables like cabbage, radishes etc. Apart from being rich in probiotics and strengthening the digestive system, kimchi is also believed to help lower cholesterol and support blood sugar management.

Kefir- Another fermented milk product, made by adding yeast and bacteria to milk. This one shares a taste similar to Yoghurt but is comparatively more tangy. Rich in probiotics and helps in overall digestion and immunity.

Tempeh- The fermented product of soybeans called tempeh is also a great source of probiotics. This compact cake is also shown to reduce bad cholesterol while providing a significant amount of proteins and probiotics.

Natto- Another fermented product made from soy named natto which has a slimy texture is a great source of probiotics. A traditional staple from the japan cuisine, natto provides bulk to the stools owing to its high fiber content, resolves constipation and regularizes bowel movement.

Sauerkraut- Made with lactic acid fermentation of shredded cabbage , along with being rich in fiber, vitamin c, vitamin K, this one also contain leuteine and zeaxanthin beneficial for eye health.

Kombucha- This is a healthier version of your  green/black tea that serves as a probiotic, made by adding SCOBY( symbiotic culture of bacteria and yeast). Rich in antioxidants, this beverage has been shown to have hepatoprotective benefits.

Miso- Another popular seasoning from Japan Cuisine named Miso serves as a great source of probiotics. This one is made by fermenting soybeans with salt and a type of fungus. Commonly made into a paste and served mostly in soups, its rich in proteins and probiotics.

Sourdough Bread- A gut friendly bread made using wild yeast instead of commercial yeast. It may not provide live probiotics but contains prebiotic fibers that help feed the probiotics thereby increasing the presence of beneficial bacteria in the gut.

Fermented Pickles- Pickling is another popular method of food preservation. When vegetables are pickled without vinegar, using just salt and brine and left  to ferment naturally generate a significant amount of probiotics.

Summary

Fermentation, an age-old method of food preservation, has been found to have a strong link with our gut microbiome balance.Fermentation does not just enhance its taste & texture but also make our food healthy & easy to digest. The above article establishes the connection between fermented foods and gut health and  explores the various means by which fermentation enhances the gut microbial balance. Yoghurt, Tofu, Kimchi, Fermented Pickles, Miso, Natto, Sourdough bread, Sauerkraut, Kombucha, Tempeh, Kefir etc are some of the best fermented foods for gut health. Make sure to include them in your diet on a regular basis for a healthy gut flora.