What is fermented food, and how can it benefit you?

Fermentation is an ancient method used to preserve food and drinks without refrigeration. This works by culturing beneficial bacteria that change the property of certain foods. This also protects them from spoilage. ¹https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting    

Many cultures across the world have their own version of fermented food or drink. This includes foods like kefir, yoghurt, sauerkraut, and miso.²https://www.healthline.com/nutrition/8-fermented-foods Each has played an important role in many ancient diets, and once you hear the benefits – you’ll understand why! 

3 ways fermented food can help you:

1. Adds Diversity to Your Gut Microbiome

Fermented foods contain beneficial bacteria like Lactobacillus or Bifidobacterium. The food provides nutrients and energy for these bacteria to thrive in, which is the fermentation process. Eating these foods adds to populations of bacteria within your own gut and builds diversity over time. ³https://revolutionfermentation.com/en/blogs/fermented-vegetables/fermented-vegetables-benefits/ 

2. Aids Your Digestion

Fermented foods are acidic, which helps break down the food you eat. Lactobacillus and Bifidobacterium can also help you break down lactose and gluten. This makes them easier to digest and is better for your gut. ⁴https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting 

3. Boosts Your Immunity

Eating fermented foods reinforces the health of your gut microbiome by improving diversity. 70% of your immune system sits inside your gut, and research shows that the consumption of probiotics can help boost your immune system. ⁵https://www.healthline.com/nutrition/9-health-benefits-of-kefir  This includes lower rates of the common cold and faster recovery times when ill.⁶https://pubmed.ncbi.nlm.nih.gov/20803023/  

Where should I start? 

Your gut bugs love routine, so it’s a great idea to get a range of fermented foods into your regular diet! There is no official recommended intake for fermented food or drinks at present. However here at CG we’d recommend starting with a small amount once a day and building up from there!

Some ideas to get you started: 

Gut Health Kefir Smoothie – chucklinggoat.co.uk/gut-health-smoothie/

Easy Kimchi Pancakes – https://www.bonappetit.com/recipe/quick-kimchi-pancakes

References

• 1
  https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting
• 2
  https://www.healthline.com/nutrition/8-fermented-foods
• 3
  https://revolutionfermentation.com/en/blogs/fermented-vegetables/fermented-vegetables-benefits/
• 4
  https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting
• 5
  https://www.healthline.com/nutrition/9-health-benefits-of-kefir
• 6
  https://pubmed.ncbi.nlm.nih.gov/20803023/

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