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What do kefir, kimchi, kombucha, sourdough bread, yogurt, and pickles have in common? Aside from seeming foreign, these fermented foods are known to add a probiotic boost to your daily meals, not to mention the other health advantages they can provide.
Fermented foods have become increasingly popular in recent years, owing primarily to their purported health benefits. When added to your diet, these foods or beverages—produced by regulated microbial growth—can lower your risk of heart disease while also aiding digestion, immunity, and weight loss.
Fermentation has traditionally been used to preserve food for days, dating back thousands of years. Who doesn’t recall our grandmothers making kanjis (a classic north Indian drink), pickles, or simple foods like panta bhat or poita bhat (which are primarily created in eastern India by soaking leftover rice in water overnight). In essence, they were simply following an age-old ritual that served to preserve the freshness of grains, vegetables, and milk that were available to them at various periods.
So, what is fermentation? The process involves microorganisms such as bacteria, yeast, and fungi to transform organic molecules such as sugars and starch into alcohol or acids. These work as natural preservatives and enhance the taste and texture of foods, giving them a particular strong, salty, and slightly sour flavor.
Experts believe naturally fermented foods are a good source of strength for gut microbiome. As per Dr David S Ludwig, a professor of nutrition at the Harvard TH Chan School of Public Health, the digestive tract is teeming with some 100 trillion bacteria and other microorganisms. The microbial community in the gut fine-tunes the immune system and wards off damaging inflammation inside the body, which may lead to conditions ranging from obesity and diabetes to neurodegenerative diseases. For instance, fermented pickles are a delicious way to boost gut health. Unlike their vinegar-pickled counterparts, fermented pickles are teeming with live, beneficial bacteria called lactic acid bacteria. These probiotics play an important role in balancing the good bacteria in the gut, leading to a healthier digestive system overall.
Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi, says, “Fermented pickles benefit the gut as fermentation creates a natural environment for friendly bacteria to thrive. By consuming fermented pickles, you’re directly introducing these beneficial microbes into the gut, supporting a healthy microbiome. The same probiotics that benefit gut health also play a role in breaking down food. This can lead to improved digestion and a reduced risk of digestive issues.”
Naturally fermented dairy products like yoghurt and kefir, pickled vegetables like kimchi and sauerkraut, and traditional Indian pickles all have a rich history and cultural significance. In addition to probiotics, yoghurt includes calcium, protein, and other minerals. It has undergone less processing and contains no artificial ingredients. The live microorganisms in naturally fermented foods may be more strong and better able to withstand the digestive process. Ideally, combining the two can be useful.
In order to maintain good gut health, fermented foods introduce beneficial microbes. As per Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospitals, “Probiotic drinks and naturally fermented foods like yoghurt can be beneficial for gut health. Probiotic drinks often contain specific strains of beneficial bacteria in concentrated amounts, which can be helpful for targeting particular gut issues. However, these products may also contain added sugars or artificial ingredients. Naturally fermented foods like yoghurt, on the other hand, offer a wider variety of probiotic strains and additional nutritional benefits.”Rotating different fermented foods and occasionally including quality probiotic drinks can provide a diverse array of beneficial bacteria. However, for daily consumption, naturally fermented foods like yoghurt are often recommended due to their broader nutritional profile and lack of additives.”
Healthy variants
Korean cuisine is perceived to be healthy due to its emphasis on fresh vegetables, lean proteins and fermented foods. This aligns well with the growing health-conscious trend across the world, contributing to the appeal of Korean dishes. “Fermentation as an ancient food preservation method encourages the growth of beneficial bacteria, turning everyday foods into probiotics. So one must opt for traditionally fermented pickles made over time rather than quick-pickled varieties that lack the probiotic punch,” says Sharma.
Kanji is another natural lactic acid fermented drink that is served with meals to promote digestion. Traditionally, kanji is made from carrot, beetroot, and turnip. According to studies, fermented foods can help manage type 2 diabetes and heart disease. A healthy gut microbiome is associated with a better immune system, which may reduce susceptibility to sickness.
The two main methods of fermentation are spontaneous, when the micro-organisms naturally present in the food or environment initiate fermentation, or by the addition of a ‘starter culture’. Dr Vaishali Verma, consultant-nutrition and dietetics, Manipal Hospital, Dwarka, says fermentation is used in the production of many foods and drinks such as dosa, idli, kanji, dhokla and cheese. “There are many variables involved in the fermentation process. These include the micro-organisms at work, the nutritional contribution of the ingredients used and the environmental conditions to which the food is exposed. These factors give rise to thousands of different variations of fermented food, with associated differences in their nutritional contribution and microbial diversity,” says Verma.
A store-bought pickle jar has no probiotics because it is made with vinegar rather than natural fermentation.
Pickles, as part of a healthy diet, are created with natural components that are low in preservatives and devoid of artificial additives. However, there are fresh and distinct flavors that experiment with different ingredients, spices, and flavor profiles to provide a varied range of pickle possibilities.
“Traditional pickles are fermented as part of the preservation process. It uses beneficial bacteria to break down sugars and other components in the vegetables, resulting in a tangy and sour flavour profile. This not only enhances the taste of pickles but also helps in preserving them for an extended period,” says food processing expert Harpal Singh Gulati.
The underrated superfood
Fermented dairy products like yoghurt and kefir are easier to digest because fermentation breaks down lactose in milk into simpler carbohydrates like glucose and galactose.
Fermentation boosts the health potential of certain foods by creating more vitamins and minerals and making them more available to the body for absorption.
Fermented foods contain a combination of probiotics (Lactobacillus helveticus and Bifidobacterium longum), which helps relieve symptoms of anxiety and depression.
The beneficial bacteria utilized in the lacto-fermentation process of pickles breaks down sugars and starches in fruits and vegetables into lactic acid and gives them a sour flavor.
In pickles, the oil produces an anaerobic state that permits local bacteria to manufacture lactic acid, extending shelf life and aiding preservation.
Dosa, dhokla, and idli are fermented foods. Pickles and kanji are functional foods, however they should be consumed in moderation rather than as a substitute for main meals.
Source:FE
