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Fermented foods are sometimes referred to as “probiotic foods” because they contain “living, health-promoting microorganisms1”. Probiotics are defined as “live microorganisms which when administered in adequate amounts confer a health benefit on the host2,3.” However, experts state that the “term ‘probiotic’ should only be used when there is a demonstrated health benefit conferred by well-defined and characterized live microorganisms. The health benefit must, at least in part, be due to the live microorganisms and must extend beyond any nutritional benefit of the food matrix1.” Experts state that “the terms ‘fermented food’ and ‘probiotics’ cannot be used interchangeably1” and that “fermented food products should only be labeled as ‘containing probiotics’ when there is evidence that their live microbial components provide health benefits and the precise microbiological content is defined1.”
Notwithstanding the terminology, some researchers state that the efficacy of a probiotic can be increased when it is ingested as a fermented food instead of an isolated probiotic supplement – “food can influence growth, viability and survival, acid and bile tolerance, and different functionality of probiotics4” and all of these factors can all influence the efficacy of probiotics in gastrointestinal tract4.
The article “Importance of food in probiotic efficacy4” highlights some of the mechanisms by which foods can increase probiotic efficacy. Foods can4:
Furthermore, food carriers affect the growth and survival of probiotics during their passage through the digestive tract. This happens because different foods used for the delivery of probiotics have diverse effects on “gastric acid, juices and bile tolerance, adherence to gastrointestinal epithelium and the acid production of probiotics4.”
Prebiotics are defined as “a substrate that is selectively utilized by host microorganisms conferring a health benefit5.” Simplifying, prebiotics are the food for the microorganisms in our gut.
Fermented foods can be a source of prebiotics since these have been reported as being present in many fermented foods and beverages, such as fermented vegetables and grains, beer, and wine1. Other fermented foods might contain prebiotics produced by the microorganisms associated with the fermentation process1.
Even better, some fermented foods and beverages can contain both live microorganisms and prebiotic substrates1. Prebiotic foods can boost the growth of probiotic bacteria, and combining appropriate probiotics and prebiotics can potentiate a synergistic effect beneficial to health4.
Fermented foods can be described in different ways or put into different categories. Possible ways of categorizing them are6:
From these categories, the agent of microbial fermentation or starter culture is often used to differentiate the various fermented foods. According to the microorganisms involved, fermented foods can be produced due to the action of6:
There are two main methods of fermentation. One in which the desirable microorganisms occur naturally on the surface of food, termed wild fermentation, and another in which the microorganisms are added to the food, termed cultured fermentation7,6.
Fermentation allows for the “partial digestion” of foods, making them very easy to digest and assimilate by the human body8. This availability and digestibility of nutrients reduces the effort and energy required for digestion, allowing the body to divert that same energy for healing and repair. Fermentation can also improve nutritional value and food safety by removing or degrading certain toxins or anti-nutritive compounds naturally present in raw foods1,8.
This breakdown or digestion of complex molecules, such as carbohydrates, lipids, and proteins, into smaller taste molecules and the production of volatile organic compounds also contributes to the flavor and sensory quality of food making it more appetizing and acceptable by improving its texture, aroma, flavor, etc4,8,9.
In sum, the process of fermentation contributes to increase the level of nutrients, to reduce antinutritional factors, to enhance nutrient bioaccessibility and bioavailability, and to increase palatability1,4,8,9.
Furthermore, the bioactive molecules obtained through the process of fermentation have been shown to exhibit several health benefits, including anticancer, antidiabetic, antihyperlipidemic, and antihypertensive properties2,9. Fermentation has been shown to cause a marked increase in the antioxidant activities of foods, such as phenolic, total flavonoid, and vitamin C content, and to enhance radical-scavenging ability and antioxidant power13.
Nowadays, researchers are evaluating the role of fermented foods in several medical conditions, such as cancer, cardiovascular disease, obesity, diabetes, gastrointestinal disorders, and neurodegenerative disorders10.
One of the most relevant effects of eating fermented foods is their influence on gut health – eating fermented foods helps promote gut homeostasis and modulate the gut microbiota2,9,11. A study published in 2021 showed that fermented beverages containing bioactive compounds “are able to modulate colonic microbiota composition with a positive impact on beneficial bacteria, slightly stimulating the growth of Bifidobacterium as well as the maintenance of Akkermansia (with beneficial effects on some metabolic diseases)11.”
Finally, fermentation also allows the preservation of foods that could otherwise spoil and was very useful when fresh foods were not readily available.
Fermented foods are a source of microorganisms, such as healthy bacteria, and can be highly beneficial as a natural source of probiotics12. They are also extremely rich in:
Fermentation adds much value to foods. Here are some reasons why14:
As the author of “Food Fermentation4” put it: “The future of fermented foods appears to be bright, fueled by the growing interest by consumers in everything perceived as natural and to promote health and longevity. Food manufacturers are also rediscovering the possibility for creating unique and characteristic flavor, texture, nutritional profile, and health benefits, while maintaining a 100% natural label via fermentation4.”
In terms of health, fermented foods can be beneficial because they have the potential to increase the nutritional value of the raw foods, help modulate your immune system and the activity and composition of your gut microbiota (microorganisms that populate your gut), and they also contain bioactive compounds that can affect both intestinal and whole body functioning1.
At An Oasis of Healing, we focus on a living plant-rich diet, and fermented foods are brimming with live microorganisms and enzymes, essential not just for gut health, but for overall health and to prevent or manage several illnesses.
Start including more fermented foods in your diet daily. You do not need to eat a lot, just add a little each day. Your body and mind will thank you.
To delve deeper into the fascinating world of fermentation, check out our other three fermentation blogs:
For more information and resources, visit our website to learn more about the wonders of fermentation and its impact on health and cuisine.
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