Health Benefits Of Fermented Food

By now you’ve surely heard a lot of advice on eating healthily.

Eat lots of fruits and vegetables.

Limit sugar.

Be sure to get enough protein.

As a digestive health naturopath, I have another piece of advice for you – make fermented foods a regular part of your diet.

Today we’re going to explore the reasons to eat fermented foods, and some common ones to try.

I’m Dr. Sheila Dyer, ND, and as a naturopathic doctor in Toronto, if you want more advice on how to improve your digestive health, I’m here to help.

Let’s take a look at what fermented foods are, and why they’re so good for you.

What Does Fermented Food Mean?

Fermentation is a process where the sugar and yeast in food are broken down.

It’s often associated with the production of beer and wine; however fermented foods can be a very important part of a balanced diet as well.

Health Benefits Of Fermented Foods

Rich in probiotics, naturopathic doctors often recommend fermented foods as part of Toronto nutritional counselling because they have a number of health benefits – let’s see what they are.

1. They Help You Digest Food

Fermented foods are full of “good bacteria” which can help you to digest complex carbohydrates.

This can help alleviate some digestive issues such as gas, bloating, SIBO, and other symptoms related to irritable bowel syndrome.

2. They Help Synthesize Vitamins

Your body has the ability to produce some of the vitamins it needs to function, and good gut bacteria help with this process.

This includes many of the B complex vitamins, as well as vitamin K.

3. They Can Help Recover From Antibiotics

If you’ve ever been prescribed antibiotics, you know they can be incredibly helpful to help you fight infections.

The problem is they don’t discriminate the good bacteria from the bad – they just get rid of all of it.

Eating foods high in probiotics after a course of antibiotics can help restore your gut bacteria.

4. They Feed Good Bacteria – And Starve The Bad Ones

It’s pretty much impossible to completely isolate yourself from coming in contact with harmful bacteria, short of living in a bubble.

The reason people aren’t constantly sick, however, is because good bacteria in your body create conditions which make it harder for bad bacteria to survive.

Good bacteria also give off proteins which kill off harmful bacteria.

5. They Can Help Balance Your Body

A healthy gut microbiome goes far beyond just your gut.

A diverse microbiome can help reduce instances of asthma, obesity, and chronic inflammatory conditions.

What Fermented Food Should You Try?

If you’re looking for ways to add fermented foods to your diet, here a few you can try, and little about each one.

1. Tempeh

Tempeh is a cake made from fermented soybeans.

Firm, yet chewy, it’s often used as a meat substitute.

High in probiotics and antioxidants, tempeh may contribute to heart health by lowering cholesterol levels.

2. Kombucha

A popular health trend these days, kombucha is a fizzy, fermented, tea based drink.

Made from green or black tea, kombucha maintains the healthful properties of its tea base.

It may also help to reduce cholesterol and blood sugar levels.

Although easily found in most grocery stores, the popularity of homemade kombucha is also rising, as it allows for control of the levels of sugar found in the drink.

3. Kefir

Kefir is a cultured dairy product, made by adding a mixture of bacteria and yeast to milk.

It’s been shown to improve bone health, reduce inflammation and aid digestion.

In addition, it may help improve digestion of lactose in lactose intolerant individuals.

4. Sauerkraut

Low in calories, but rich in vitamin C, vitamin K, and fibre, this cabbage based fermented food is very popular, often as a side with sausages.

To maximize its benefits, look for unpasteurized sauerkraut, as pasteurization kills off the good bacteria.

5. Kimchi

This popular Korean dish is also made from fermented cabbage, but could also have other ingredients including ginger, garlic, or radish.

A study in the Annals of Nutrition and Metabolism found kimchi have beneficial effects on blood pressure, weight management, and insulin resistance in individuals with prediabetes.

It’s easy to incorporate kimchi into your diet, as it can be added to just about any dish, including rice, noodles, stews, and sauces.

6. Yogurt

Of all fermented foods, yogurt is probably the one most people in the west are familiar with.

Made from fermented milk, yogurt is full of a number of nutrients, including vitamin B2 (riboflavin), vitamin B12, calcium, and potassium.

Some benefits of yogurt many include improving bone density, managing weight, and reducing blood pressure.

It’s important to look for varieties which contain live cultures to ensure they contain probiotics, and try to find varieties without added sugar.

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you worried about your gut health?

Have you been experiencing bloating, gas, cramping, or other signs that something might be wrong in your stomach or intestines?

If you’re looking for a more natural way to deal with these issues, I’m Dr. Sheila Dyer, ND, a Toronto based naturopath, and I can help.

Contact me today for more information on how naturopathic medicine can help you.