By Arthur A. Burley 
Fermented foods are a staple of many cultures around the world. They have recently become fashionable. What are fermented foods exactly? Is it good for our health?
What are fermented foods?
Since the dawn of civilization, fermented foods have been made and eaten.
There are thousands of fermented foods consumed around the globe, accounting for between 5-40% of the global diet. Many types of fermented foods can be found in different regions, including yoghurts, cheeses, and creme fraiche. Other examples include:
- Miso (fermented soybeans).
- Kimchi (spicy fermented vegetable) from South Korea.
- Surstromming (fermented herring) from Germany.
Modern methods of food preservation have made it less necessary to ferment foods solely for preservation. Due to the changes in food culture, many people have lost the need to ferment foods for preservation.
How are fermented food made?
Fermentation is a natural process where microorganisms, bacteria or fungi, use food as a substrate to grow, turning thereby some of the energy-rich nutrients, like carbohydrates, into by-products, like alcohols or organic acids. Sometimes fermentation occurs due to naturally occurring microorganisms like sauerkraut. We only need to provide them with good growing conditions in these cases. Others add cultures of microorganisms to initiate the fermentation process. This is what happens when you make yoghurt and bread.
Fermentation gives food new flavours and textures. Yogurt is made by fermenting milk with lactic bacteria. It has a thick, tangy flavour. You ferment cabbage with bacteria and add spices or seasonings to make kimchi and sauerkraut, both traditional foods from both sides. This transforms cabbage into a new food with a soft texture and a spicy flavour. After at least six months, soybeans are transformed into miso, a thick paste that can be used to spice up savoury meals.
What are the health benefits of fermented foods? How do they work?
Fermented foods may offer health benefits that go beyond the basics of nutrition. Scientists continue to investigate how fermented foods affect our bodies and our health. Fermented dairy products may help reduce the data-placement=”bottom” data-toggle=”tooltip” title=””>risk of cardiovascular disease. Yoghurt consumption is associated with a healthy weight and protection against type 2 diabetes.
Fermenting can increase protein quality and digestibility, the amount of vitamins B and C, and the bioavailability of minerals such as iron and zinc.
People with irritable bowel syndrome may find fermented foods easier than others. People with IBS may find fermented foods easier to digest.
Fermented foods can contain live microorganisms. Some of these are ‘probiotics’, such as many yoghurts. This may help promote gut health. Consuming fermented foods can increase the number of live microorganisms within our gut, likely proving beneficial. This area of research is still in its infancy and requires more scientific evidence.
Is it safe to eat fermented foods?
Legally, food products sold in Europe must be safe to eat. Fermented foods containing beneficial microorganisms like Lactobacillus are safe to consume. The fermentation process can increase food safety by decreasing the growth of harmful microorganisms. However, disease-causing microorganisms can contaminate food and cause illness.
It is essential to adhere to basic food hygiene rules when fermenting at home. This includes hand washing, rinsing, and using clean containers and surfaces. It is important to follow tested and proven recipes. This will ensure that the acidity levels are optimal for safety.
What is the recommendation? Is it healthy to eat fermented foods?
Fermented foods have been a part of human diets for many centuries. They positively impact health in many ways. They are not currently recommended for inclusion in any food guide. These foods may be considered for future revisions to food guides.
You can start fermenting foods by adding yoghurt to smoothies, eating miso soup as lunch or having sauerkraut with your dinner. Or, you can snack on sourdough bread and cheese or enjoy refreshing kefir. Foods fermented can bring out various delicious flavours and textures that enrich our diet.