Fermented foods have been in our cuisine and our diet for centuries. They are not a passing fad, but allies of your digestive health that science now supports with data. If you want to know what fermented foods are and how they can improve your well-being, keep reading what Gemma Blaya, Food Quality and Safety Specialist at ALDIYou have to tell us.
What are fermented foods and how are they produced?
According to the expert, «Fermented foods are those that have gone through a natural process in which microorganisms such as bacteria, yeasts or molds transform the original ingredients. The result: intense flavors, unique textures and a lot of benefits for your intestine.»
This process can occur spontaneously or by adding specific cultures. It is an ancient preservation method that increases the acidity of the food, which prevents the growth of unwanted bacteria. The best: they are more digestible, with more available nutrients and beneficial bacteria for your body.”
Most popular types of fermented foods
Now that you know what they are, we will tell you which are the fermented foods that you can easily incorporate into your routine.
Fermented dairy
Yogurt, kefir, kumys, stragisto (Greek yogurt) or acidophilic milk are the most common. In yogurt, bacteria of the type. Lactobacillus bulgaricus and Thermophilic streptococcus They do their magic. Kefir, with its more acidic flavor and liquid texture, is made with Lactobacillus kefir and the yeast Kluyveromyces marxianus. Soft, semi- or cured cheese is also a fermented dairy product that sometimes goes unnoticed.
They all provide protein, calcium and vitamins B2 and B12, and reduce lactose, which facilitates digestion.
If you don’t drink dairy, try fermented vegetable drinks or «nogurt.» They are made with soy, almonds, oats, etc., provide similar probiotics and many are fortified with calcium and vitamin B12.
Fermented vegetables
Sauerkraut, kimchi, pickled cucumbers, onions, carrots or cauliflower are easy options to add to any dish. They are prepared in brine, which enhances their flavor and conservation, but they are rich in salt, so you should moderate their consumption both in frequency and quantity.
They provide fiber, vitamin C, and bioactives typical of vegetables, few calories and also microorganisms that take care of your microbiota.
Fermented cereals and legumes
blaya states that “Sourdough bread, tempeh, miso, and natto improve the digestibility of proteins and starches.” Tempeh is rich in protein, iron, calcium and fiber. Sourdough bread facilitates the absorption of iron, zinc and magnesium, but it is important to note that it does not provide the microorganisms typical of fermentation, as they die during baking.
fermented drinks
Kombucha is the trendy fermented tea and provides live microorganisms if it is not pasteurized. Be careful: some commercial versions contain a lot of sugar, so read the labels carefully.
From the Spanish Academy of Nutrition and DieteticsThey give us some more information about fermented foods:
Nutritional value of fermented foods.
Yogurt is not the same as sauerkraut, but in general fermentation improves the use of nutrients. Yogurt and kefir stand out for their protein and calcium. Sauerkraut and kimchi are rich in fiber, vitamin C and bioactives from the vegetables themselves. Tempeh provides proteins and minerals. Kombucha is light in calories, if it does not have added sugar.
Main benefits of consuming fermented foods
Here’s the good part: what can they do for you? Fermented foods take care of the good bacteria in your intestine. They provide probiotics that contribute to the variety and balance between species of microorganisms in the microbiota, improve digestion and, in addition, provide essential nutrients.
In addition, it contributes to better absorption of minerals such as calcium, iron and magnesium.
An ideal routine would be: a yogurt for breakfast, a little pickled vegetables to accompany the fresh vegetables, sauerkraut for lunch or a glass of kefir mid-morning. Combined with fruits, vegetables, legumes, nuts, seeds, potatoes and whole grains. These fiber-rich foods help probiotics settle better in your intestine.
Precautions and contraindications
Fermented ones are safe, but start slow, especially those high in fiber. If you insert them suddenly they can cause gas or irritants. The best: little by little and increase.
Some fermented foods such as kimchi, sauerkraut or aged cheeses are rich in histamine. In sensitive people they can cause itching or migraines. Many fermented vegetables have a lot of salt, so moderate if you have hypertension.
If you suffer from digestive problems such as SIBO, gastritis or irritable colon, introduce fermented foods very little by little, especially those that are rich in fiber. And if you are undergoing cancer treatment or taking immunosuppressants, consult your doctor first.
Homemade fermented vs industrial fermented
Do you dare to make homemade fermented foods? Homemade fermentations may have fewer additives. Of course, the risk of contamination increases if hygiene rules are not followed.
Industrial fermented foods are more stable and safer, but can be rich in sugar and salt.
A good option is to combine both. If you like to experiment, try homemade ones with reliable recipes. If you prioritize convenience, go for good commercial fermentations. Always read the labels.
Is it safe to make homemade fermented foods?
Yes, if you follow proven recipes and basic hygiene rules. Use fresh ingredients, clean water, clean containers, and keep the vegetables submerged in the brine. Discard any jars with a bad odor or suspicious mold.
If you are immunosuppressed, pregnant or have serious illnesses, it is better to consult with your dietitian-nutritionist before consuming homemade fermented foods.
Frequently asked questions about fermented foods answered by the Spanish Academy of Nutrition and Dietetics
Do all fermented foods contain live probiotics?
No. Some fermented foods, such as sourdough bread and pasteurized yogurts, undergo heat treatments that eliminate live microbes, so they lose the probiotic effect.
Do fermented foods lose properties when cooked?
Yes, heating them destroys live bacteria. But they continue to provide nutrients from the base food such as proteins, fiber and minerals.
Can I consume fermented foods if I take antibiotics?
Yes, and they can even help reduce the risk of diarrhea associated with antibiotics, especially fermented dairy products like yogurt. Separate taking antibiotics and probiotics by a few hours.
Are fermented foods suitable for children?
Plain yogurt, mild kefir, or small amounts of lightly salted sauerkraut are safe. Avoid very salty fermented foods, with added sugar, spicy or alcohol in babies and young children.
Can fermented foods be consumed during pregnancy?
Fermented foods are safe, however, consult your professional before consuming homemade fermented foods.
How to properly preserve fermented foods at home?
Keep them refrigerated and tightly closed. Use clean containers, respect the consumption dates and discard any fermented product with a bad smell, mold or suspicious color changes.
Gemma Blaya Borràs. Food Technologist. With experience in QMS, ISO-IFS-FDA regulations and market analysis and research related to human food.
