What are fermented foods and how are they useful?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is believed that fermented food is a panacea for all diseases. The life hacker figured out whether this is really so and how it differs from probiotic products.

What are fermented foods?

Roughly speaking, these are fermented foods. They are prepared under the influence of enzymes that accelerate chemical processes and change the composition of the product.

What foods are fermented?

Each culture has its own fermented foods, and the list is endless. You know and ate many of them: kefir, yogurt, ayran, cheese, sauerkraut, pickles, kvass, kombucha, soy sauce, pu-erh tea, willow tea, wine, beer, mead, vinegar.

Who invented fermenting foods?

People were forced to ferment foods to keep them longer: the acidic environment in them prevents the growth of harmful bacteria. Archaeological finds confirm Fermented beverages of pre- and proto-historic China, that already in the Neolithic era, people made a drink from fermented rice, honey and fruits.

Is fermented food healthier than frozen foods?

Yes. During fermentation, all food and taste qualities are preserved in the products. Frozen foods also contain vitamins, but only before being cooked.

How does the fermentation process take place?

Products ferment under the influence of various microorganisms and decay products. Among them: yeast (with the formation of alcohol and carbon dioxide), acetic acid (acetobacterium), lactic acid (lactic acids such as leukonostok, lactobacilli and streptococci), propionic acid, ammonia and fatty acids (bacilli, mold).

What is special about fermented foods?

Fermentation is called "artificial digestion" because during the fermentation process the food partially breaks down and changes the nutritional value. These foods are easier to digest. In some cases, it is enriched with vitamins and minerals. Probiotic foods are considered particularly beneficial.

What are probiotic foods?

These are those that contain probiotics - microorganisms and substances of microbial and other origin, which improve the body. Probiotics can be found in our gut and in lactic fermented foods. For example, in live fermented milk products - kefir, yogurt, acidophilus, koumiss, soft cheese, sauerkraut, bread kvass, miso, kombuche. They are also available in capsules and tablets.

Thanks to advertising, you know many of them: lactobacilli (Lactobacillus), bifidobacteria (Bifidobacterium), propionic acid bacteria (Propionibacterium), streptococci Streptococcus thermophilus, bacteria of the genus Lactococcus.

What are prebiotics?

Prebiotics are food components that help probiotics grow inside the body. They are not digested in the upper gastrointestinal tract, but reach the large intestine, where they are eaten by beneficial bacteria. Thanks to this, the intestinal microflora is restored and normalized.

Prebiotics are found in dairy products, cornflakes, cereals, bread, onions, chicory, garlic, beans, peas, artichokes, asparagus, bananas.

How do probiotic foods help?

Their main task is to normalize bowel function and increase immunity.

Fermented Foods Research: Are They Tasty Medicines for Helicobacter pylori Associated Peptic Ulcer and Gastric Cancer? show that probiotics inhibit the activity of Helicobacter pylori, a bacterium believed to cause gastric ulcer and duodenal ulcer. They also improve Intestinal microbiota, probiotics and mental health: from Metchnikoff to modern advances: part III - convergence toward clinical trials mental state, increase Fermented foods, neuroticism, and social anxiety: An interaction model stress resistance, cleanse Effects of intake of Lactobacillus casei subsp … casei 327 on skin conditions: a randomized, double-blind, placebo-controlled, parallel-group study in women skin. There is evidence from Kefir improves lactose digestion and tolerance in adults with lactose maldigestion that kefir is beneficial for adults with lactose intolerance.

Do all probiotic foods work the same?

No. Products with the following bacteria have scientifically proven probiotic properties: Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium bifidum 12, Bifidobacterium longum, Enterococcus SF68 and L3, Saccharomyces boulardii.

Shouldn't stomach acid kill all good bacteria?

Studies on Fate, activity, and impact of ingested bacteria within the human gut microbiota show that bacteria survive in the gastrointestinal tract and are excreted in feces. The survival rate of bifidobacteria and lactobacilli ranges from 20 to 40% for different species.

Should you buy advertised lactobacillus and bifidobacterium yoghurts?

Beneficial bacteria do not live long, and yoghurts, thanks to preservatives and heat treatment, can stand in the refrigerator for months. There are no probiotics. In addition, for a therapeutic effect, you need to consume fermented milk products without additives.

Do other store products contain probiotics?

Unlikely. Most of the initially probiotic products are pasteurized, salted, poured with vinegar or preservatives.

Do probiotics capsules from the pharmacy improve digestion?

Yes, but they are absorbed more efficiently from foods. And if you eat only fast food, even capsules will not save you from indigestion.

Is fermented food that doesn't contain probiotics good for you?

Most fermented foods contain vitamins and minerals. Even if they no longer or never have probiotics, they can be eaten.

However, you should not get carried away with salty fermented foods. Research has found a high-salt diet reduced levels of Lactobacillus bacteria in mice and increased production of immune cells linked to high blood pressure in mice have shown that excessive consumption of salty foods disrupts intestinal microflora, lowers immunity and increases blood pressure.

Are fermented foods indicated for diseases of the gastrointestinal tract?

Any fermented food is acidic and stimulates the production of gastric juice. They will be useful for people with low stomach acidity. Those who suffer from acidity or gastric ulcer and duodenal ulcer will have to abstain. At least for the duration of an exacerbation.

Fermented food should be included in the diet for indigestion, severity. It is useful to have a snack with yogurt, kefir, fermented baked milk with a short shelf life.

Who is fermented food contraindicated for?

Like any other food, fermented food is contraindicated in the presence of an allergic reaction. During periods of exacerbation of gastrointestinal diseases, follow the sensations.