"The Microbiome Connection: Fermented Foods and Health Benefits”
- Stevie Vanhalen
- Dec 17, 2024
- 5 min read
Updated: Dec 18, 2024
Fermentation is a transformative microbiological process in which organisms convert starches or sugars into alcohol or acids anaerobically, releasing energy. This process has been used for generations across various cultures to preserve food. It gives us delicious staples such as cheese, yogurt, sourdough bread, wine, sauerkraut, kimchi, and natto. Beyond their flavor, fermented foods also offer numerous health benefits due to their production of beneficial compounds like organic acids, polyphenols, probiotics, vitamins, and enzymes.
What Types of Foods Can Be Fermented? Almost any food can undergo fermentation. Examples include:
Dairy: Yogurt, kefir, and cheese.
Fruits and Vegetables: Sauerkraut, olives, pickles, pickled Brussels sprouts, berries, and more.
Grains: Sourdough bread and kimchi rice.
Legumes: Tempeh and natto (fermented soybeans).
Meat: Fermented sausages or salami for preservation.
Condiments: Tamari, horseradish, and fish sauce add depth of flavor. Fermented fish is a staple in many Asian cultures.
Mushrooms and Beverages: Kombucha, a fermented tea, can be a healthy, drinkable elixir.
During fermentation, the enzymatic activity of the raw material and the metabolic activity of microorganisms can change the nutritive and bioactive properties of the food in a manner that benefits our health. Western diet is overly processed and lacks sufficient nutrients. Eating fermented foods regularly or even daily introduces microbes to our digestive tract. Proper fiber and supporting foods can assist in the new microbes in growing in our gut and establishing themselves [1].
Consuming certain types of fermented foods can help digest certain foods easier. For example, those individuals who are lactose intolerant and suffer from gastrointestinal symptoms when consuming dairy products may find they can tolerate foods such as yogurt or kefir better. This is because they lack sufficient small intestinal lactase (β-galactosidase) activity to adequately digest the milk sugar lactose which can cause gastrointestinal issues. Yogurt with outstanding numbers of S. thermophilus and L. bulgaricus is tolerated by lactose-intolerant individuals because it is effectively comparable to taking enzyme supplements with dairy food [2, 6]. Another example is sourdough bread. Sourdough bread offers several health benefits, especially for the digestive system. The natural fermentation process breaks down gluten, making sourdough easier to digest for individuals with gluten intolerance or sensitivity. Some lactic acid bacteria (LAB) strains that are part of the sourdough starter are considered as probiotics which have great potential for improving gastrointestinal health. Its natural fermentation process, driven by lactic acid bacteria and yeast, breaks down specific carbohydrates that can cause digestive discomfort in some people. These microorganisms reduce up to 80% of fructans in wheat, making sourdough bread more tolerable for individuals with gastrointestinal issues like irritable bowel syndrome (IBS). This transformation helps create a bread that is easy to digest and better suited for sensitive stomachs [3].
While some health benefits from eating fermented foods are still undergoing research, a large majority of the immune system resides in the tonsils and gut.
When gut health is imbalanced, it is hard for the body’s immune system to function properly. Several common factors in modern life can throw human gut bacteria off, such as processed foods and antibiotics. There have been studies showing that those who have a higher diet of fermented foods have decreased inflammation in the body [1]. In one cross-sectional study, fermented food intake (fermented vegetables) during early childhood was associated with a reduced risk of childhood atopy [4]. There have been reports and links to fermented foods with the positive growth of the gut biome affecting mood and brain activity [6].
In my own experiences, I have been eating fermented foods since my mid-20s. I suffered severe gut issues in my early 20s. I saw health professionals such as my doctor, gastrologists, nutritionists, and even a naturopathic doctor. After doing gastro scopes, allergy tests, and altering my diet it turned out I had to change the way I was eating. I eliminated all processed foods and milk. Slowly incorporating kombucha, and yogurt, taking supplements like Bio K, and growing my gut biome. All the issues I was having went away and have never returned. I am now in my mid-40s and drink kombucha ritually, eat sourdough, natto, yogurt, pickled vegetables, and a majority of the foods mentioned above. While fermented foods like milk kefir have demonstrated the ability to influence immune responses in various animal models there are no randomized controlled trials or prospective studies that have been conducted to evaluate their effects on the human immune system [5].
Everyone’s bodies are unique and fermented foods can have some side effects. One risk is mold and bad bacteria can occur from improper cleaning procedures and can cause contamination when making fermented foods. Make sure you ensure that everything you use is clean in the process of fermentation.
Some individuals can only handle fermented foods in small amounts or moderately due to gas and bloating. It is best to start small and see how your body reacts and builds over time. Probiotics in fermented foods kill harmful gut bacteria which could lead to the production of excess gas, which can cause gastrointestinal discomfort and bloating.
A small percentage of individuals may have a histamine intolerance. All types of fermented foods have histamine. Some fermented foods have naturally high histamine due to the metabolic process of bacteria during fermentation. This can exacerbate histamine intolerance symptoms in some individuals. If you want to learn more about how to feed your microbiome while avoiding histamine please read this article.
Overall, fermented foods are generally considered safe for the majority of people, and the benefits of consuming them, including improved gut health and immune function.
1. Stanford Medicine News Center. "Fermented-Food Diet Increases Microbiome Diversity, Lowers Inflammation." Last modified July 12, 2021. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.
2. Savaiano, Dennis A. 2014. “Lactose Digestion from Yogurt: Mechanism and Relevance.” The American Journal of Clinical Nutrition 99 (5): 1251S–1255S.
3. Matsuzaki, Kaoru, Atsushi Takahashi, and Yoshiko Katayama. "Lactoferrin: A Novel Intestinal Guardian at the Forefront of Biohealth." International Journal of Molecular Sciences 22, no. 15 (2021): 8093.
4. Alm, J. S., Swartz, J., Lilja, G., Scheynius, A. & Pershagen, G. Atopy in children of families with an anthroposophic lifestyle. Lancet 353, 1485–1488 (1999).
5. Marco, M.L., Sanders, M.E., Gänzle, M. et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol 18, 196–208 (2021).
6. Marco, Mary Ellen, et al. "Health Benefits of Fermented Foods: Microbiota and Beyond." International Scientific Association for Probiotics and Prebiotics, 2017. Accessed December 10, 2024. https://isappscience.org/wp-content/uploads/2018/11/Marco-health-benefits-fermented-foods-ISAPP-rev-171.pdf.
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Stevie Van Halen is a Master Herbalist who has an educational background in Nursing and Holistic Health. She enjoys researching data and articles on health, whole food, herbs, and gardening. All articles on this blog are written by her. All information and resources are cited and referenced. Juniper Rose Garden and/or Stevie Van Halen owns this intellectual property and use or copy is prohibited unless with written permission and consent.
All health content on juniperrosegarden.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. If you have any concerns about your general health, you should contact your local healthcare provider.
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