The Pros And Cons Of Eating Fermented Foods

Fermented foods have long been staples in certain cultures. In fact, countries like Japan, Korea, China, and India have a rich tradition of consuming fermented foods. And today, over 90% of the South Korean population consumes kimchi (fermented cabbage). In the Western world, 97% of Europeans eat some form of fermented dairy. As you can guess, yoghurt is the most popular.

However, fermented food has recently gained a status of global popularity, with around 70% of the world’s population consuming some form of fermented food. That is approximately 5.6 billion people! It has become more of a health focus than a cultural one, with fermented foods like sauerkraut, kimchi, miso, and even tempeh becoming common items in many homes worldwide.

But why the craze? Great question, and one that we will be answering today.

What Exactly Constitutes As Fermented Food?

In short, fermented food is food that has gone through a process called fermentation. Fermentation is where bacteria, yeast, or other microorganisms break down the food’s sugars and starches and turn it into alcohol or acids. These acids and alcohols act as natural preservatives, helping the food last longer, and can make the food taste better and make it more nutritious.

A Quick Look At The Benefits

A Happy And Healthy Gut

Probably one of the most well-known (and biggest) benefits of adding fermented foods to your dinner plate, is their positive impact on your gut health. This is because fermentation boosts the number of good bacteria (probiotics) that help support a healthy gut microbiome. And a balanced microbiome is important for proper digestion, a strong immune system, and even your mental well-being. Numerous studies over the years have shown that regularly eating fermented foods is linked to a 30% reduction in bloating, constipation, and diarrhoea.

Better Nutrient Absorption

Fermented foods can also help your body absorb nutrients better. Remember, during fermentation, the beneficial bacteria break down food components, making certain nutrients easier for your body to use. How amazing is that? For example, fermentation can boost the levels of important B vitamins like folate, riboflavin, and B12. And yoghurt and kefir can help your body absorb essential minerals like calcium, magnesium, and iron.

Boosted Immunity

The probiotics found in fermented foods are immune-boosting gold. Especially since 70 to 80% of your immune system is in the gut (who would have thought it?), keeping your gut microbiome healthy can directly help your body fight off infections. This, of course, lowers your chances of getting sick.

Improved Mental Health

Fairly recent research has also shown that your gut health and mental health are connected. This connection is known as the “gut-brain axis.” The probiotics in fermented foods can help produce neurotransmitters like serotonin, which is responsible for helping to regulate your mood. 

Reduced Lactose Intolerance

If a charcuterie board makes you burst out into a cold sweat at high tea, fermented dairy products, such as yoghurt, kefir, and aged cheeses, can actually help break down lactose, the sugar found in milk. This makes other dairy products somewhat easier to digest for those suffering from mild lactose intolerance. On top of that, the fermentation process also helps break down fibre and other complex compounds in foods, making them easier on the digestive system overall.

Here Are Some Of The Drawbacks

Sadly, as highly praised as fermented food is, it can be a bit tricky for some. Especially as they often contain a lot of salt. Pickled vegetables, like cucumbers and sauerkraut, are notorious for being super salty. This salt, of course, helps with the fermentation process but can raise your blood pressure and thus increase your risk of heart problems. To put it into perspective, one serving of pickled cucumbers or sauerkraut can have over 500 milligrams of sodium, which is a big chunk of the daily limit of 2,300 milligrams for a healthy adult. 

And while many people benefit from the gut-friendly qualities of fermented foods, others might experience some digestive discomfort. Simply because the fermentation process produces gases like carbon dioxide, which can cause bloating for some. So, if you have conditions like irritable bowel syndrome (IBS), you might want to steer clear.

Some fermented foods, like kombucha and fruit-based ferments, can also have high sugar or alcohol content. If we look at kombucha, it can actually have up to 10 grams of sugar per serving, and some homemade versions can even have higher alcohol levels! 

Finally, if you have a weakened immune system (like people undergoing chemotherapy or those with autoimmune diseases), the live bacteria in these foods can sometimes pose a risk.

Making The Most Of Fermented Foods

Fermented foods can be a wonderful addition to most diets, offering many health benefits, especially for gut health, nutrient absorption, immunity, and even mental well-being. 

However, they do have some drawbacks, such as having high sodium levels, and the possibility of higher sugar or alcohol content. 

The key is moderation and choosing the right fermented foods based on your personal health needs. By adding a variety of fermented foods to a balanced diet, you can enjoy a tasty and health-boosting way to improve your overall nutrition. And when in doubt, book a consultation with a trusted nutritionist or your beloved family GP to help establish whether or not eating fermented foods is right for you at all.