What are fermented foods? Fermented foods are everywhere. Scientists are very interested in fermented
foods for their potential health effects. Research shows that fermented foods
can support your immune system and lower the risk of certain lifestyle diseases,
which are influenced by your diet. Fermented food or drink is created
by allowing microbes, such as bacteria, yeasts and some fungi, to grow in it. More technically speaking, fermented foods are made via
desired microbial growth and enzymatic conversion of foods. Yogurt, for example, is a fermented
food made from milk. During fermentation, lactic acid-producing bacteria grow
on the sugars and other nutrients in the milk. As they multiply, the bacteria produce substances that alter the taste,
consistency and nutritional value of the milk resulting in yogurt. Other foods, such as kimchi, most cheeses,
and sauerkraut are also made by fermentation with live bacteria and fungi.
When you eat these types of foods
, the live microbes enter your gastrointestinal tract. There they can interact with your body
cells and support your gut flora — the trillions of bacteria that naturally occur in your gut. The microbes in fermented foods can also help support your
immune system and metabolism. In the past, people were exposed, through their food and environment, to a much greater number and many more
types of microbes than today. Fermented foods, which are
part of traditional diets around the world, contribute to early exposure to microbes. Some advances, which have played an important role
in preventing disease and infection, have inadvertently reduced exposure to microbes.
This could lead to a less diverse intestinal flora. Fermented foods contain live microorganisms. When you eat these, these microorganisms
safely enter our gastrointestinal tract. For example, fermented foods can mimic some of the
benefits of probiotics. Probiotics are live micro-organisms which, when administered in sufficient
quantities, have a health effect. However, it is important to realize that while many
fermented foods contain live microorganisms, they do not always meet the criteria for probiotics.
Not all fermented foods have been scientifically
researched and have shown health effects. And not all fermented foods
contain live microorganisms. Some fermented foods, such as sourdough bread
and soy sauce, are treated after being made. Living micro-organisms cannot survive this treatment. While still tasty, such foods are
not a source of live microbes. To make sure the fermented
foods you eat contain good microbes, check the label for "contains live microorganisms"
or contact the manufacturer. A fermented food, in addition to being a
source of good microorganisms for your gastrointestinal tract, can also improve taste, consistency and digestibility, increase the amount of certain vitamins
and biologically active substances, reduce the amount of toxic substances in raw
foods or destroy, and improve safety and durability.
In short, it is worth including fermented
foods in your daily diet. Ask your healthcare provider for advice on selecting a probiotic to
suit your health needs. Consult ISAPPscience.org for more information,
or ask your doctor or health care professional for advice. The ISAPP Board of Directors has developed this video
to reflect the current state of science. Commercial partners have had no
influence on the final content..
