Microorganisms that have a beneficial effect on our health are found in large quantities in all lacto-fermented foods. Research on this topic is still in development. There is so much to discover! However, lactic acid bacteria found in fermented vegetables may have several benefits: cancer prevention 13 , decrease in cholesterol absorption 14 , and reduction of food allergies Lacto-fermentations are prebiotic foods 16 , meaning that they are beneficial to the microorganisms in the digestive system.
Indeed, fermented vegetables are rich in fibre and are very digestible. Once in our bodies, they feed the good bacteria that live in us. Consumption of prebiotics is believed to be connected to a better immune system and may also help reduce inflammation. Safe food preservation is one of the great benefits of lacto-fermentation. Indeed, the bacteria involved in lacto-fermentation produce acid lactic acid to protect themselves from foreign microorganisms.
The environment like your sauerkraut becomes then totally unliveable for undesirable microorganisms such as E. And the result? Food will be packed with good bacteria that protect it and can be stored for years to come! A well-prepared lacto-fermentation is therefore safe and harmless. However, after fermentation, there was no trace of salmonella! We cannot draw any formal conclusion that fermentation could destroy all bad bacteria, but it gives an example of the overall concept.
The links between fermented foods, gut bacteria and how they may affect our physical and mental health warrants considerable attention. For more information, take a look at the The Human Microbiome Project. Keep fermented foods in the fridge and beware of buying those straight from the shelf at a supermarket.
Watch your choice of yogurts and kombucha too — those packed with sugar, high fructose corn syrup or artificial sweeteners are not going to support the gut as much as natural, live options. Taking a probiotic supplement has become popular. But beware — they can be a waste of time and money as some bacteria do not survive transit, manufacturing practices and heat damage if not stored properly.
Strains of lactobacillus and bifidobacterium bacteria are the most commonly used as they can survive the passage through the digestive system to the gut, including the highly acidic conditions of the stomach.
Pickles, like the ones you buy in the supermarket, are preserved in an acidic liquid, typically vinegar. Although vinegar is a product of fermentation the pickles themselves are not fermented, and so do not offer the same health benefits of fermented vegetables. Save your pennies and make your own fermented foods. Choose vegetables that are fresh, local and organic, as your ferment will be only as good as the ingredients you use.
You can ferment any vegetable but some work better than others. Cabbage is easy, as are radishes, carrots, turnips, apples and beetroot. The fermentation process creates a distinctive sour flavour but experiment to discover what you like.
Include prebiotic -rich foods too such as onions, asparagus, leeks and artichokes. These fibre-rich foods feed the good bacteria in the gut. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health.
These two antioxidants help promote eye health and reduce the risk of eye disease One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation However, the current evidence is limited, and more research is needed to look at how these findings may translate to humans. You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup, or use it to top off a satisfying sandwich.
To get the most health benefits, be sure to choose unpasteurized sauerkraut, since the process of pasteurization kills off beneficial bacteria. Sauerkraut is made from shredded cabbage that has been fermented. One review of 14 studies showed that fermented milk products such as probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults It may also help prevent weight gain.
A review suggested that eating yogurt was associated with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing. Additionally, make sure to opt for yogurts with minimal added sugar.
Probiotic yogurt is made from fermented milk. Fermentation can help increase both the shelf life and health benefits of many foods. The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss, and more 1 , 2 , 3.
In addition to containing these beneficial probiotics, fermented foods can have a positive impact on many other aspects of health and are an excellent addition to your diet.
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Be sure to eat a diet high in fiber and plant-based foods, which gut microbes flourish on. A modern Western diet can upset the balance of your gut bacteria, but eating fermented foods like sauerkraut, pickles and kimchi can help keep the balance. Learn more about vaccine availability.
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