- Fermented foods are good for digestion because the process of fermentation is like partially digesting them before they are consumed.
- Fermented foods help keep the proper balance of "good" bacteria in the gut. Many conditions that plague modern humans are linked to a lack of proper, good bacteria in the digestive tract. Constipation, gluten and lactose intolerance, IBS, asthma, yeast infections, allergies are all conditions that have been directly linked to this lack.
- Fermented foods are raw foods and are rich in enzymes that help the body properly digest and absorb the food you eat. These enzymes also help the body get the most benefit from the food being eaten. Aging reduced the supply of proper digestive enzymes in the body and with our aging population, many of us could benefit from eating more of this type of food.
- Fermented foods increase the vitamin content of many foods. Consider that fermented dairy products, like yogurt and kefirs, increase the levels of folic acid, B vitamins, biotin and others, depending on the type of bacteria present in the food.
- Fermented foods help the body to optimize absorption of nutrients in the foods we are eating. You can eat the most nutritious food available but not get the full benefit of those nutrients if you are unable to absorb them through digestion.
- Fermented foods have a longer shelf life so fermentation is a great way to preserve foods for future consumption. Krauts, pickles, kimchee are easily made at home, While the process is a little more complicated, it is not impossible to make your own yogurt and kefirs, also.
- Fermenting food is not expensive. Very few ingredients or special equipment is required to make most fermented foods.
- Fermenting foods enhances the flavor of foods and it is easy to incorporate them into your diet. In fact, many of us already consume them without even realizing their significance. Yogurt and sauerkraut are obvious fermented foods but wine, cheese, salsa, even (real) sour dough bread are all popular fermented foods that many of us enjoy. Health food stores may sell naturally fermented versions of sour cream, ketchups, mayonnaise or you can try making your own at home.
EXAMPLES OF FERMENTED FOODS
Bean-based: Cheonggukjang , doenjang , miso , natto, soy sauce, stinky tofu , tempeh
Grain-based: Batter made from Rice and Lentil (Vigna mungo) prepared and fermented for baking idlis and dosas; Amazake, beer, bread, choujiu, gamju, injera, makgeolli, murri, ogi, sake, sikhye, sourdough, rice wine, malt whisky, grain whisky, vodka, fermented batters (beer and yeast)
Vegetable-based: Kimchi , mixed pickle, sauerkraut, Indian pickle
Fruit-based: Wine, vinegar, cider, brandy
Honey-based: Mead, metheglin
Dairy-based: Cheese, kefir, kumis (mare milk), shubat (camel milk), cultured milk products such as quark, filmjölk, crème fraîche, smetana, skyr, yogurt
Fish-based: Bagoong, faseekh, fish sauce, Garum, Hákarl, jeotgal , rakfisk, shrimp paste, surströmming
Meat-based: Jamón ibérico, Chorizo, Salami, pepperoni
Tea-based: Kombucha
WILD FERMENTATION is an excellent website to get more information on making your own fermented foods.
Nearly everything comes with a caveat and fermented foods are no exception. If you are not buying commercially or expertly prepared foods and are trying to prepare you own, follow the instructions to the letter or take a class in food fermentation. Food that is improperly fermented has a notable risk of exposing the eater to botulism.
Bean-based: Cheonggukjang , doenjang , miso , natto, soy sauce, stinky tofu , tempeh
Grain-based: Batter made from Rice and Lentil (Vigna mungo) prepared and fermented for baking idlis and dosas; Amazake, beer, bread, choujiu, gamju, injera, makgeolli, murri, ogi, sake, sikhye, sourdough, rice wine, malt whisky, grain whisky, vodka, fermented batters (beer and yeast)
Vegetable-based: Kimchi , mixed pickle, sauerkraut, Indian pickle
Fruit-based: Wine, vinegar, cider, brandy
Honey-based: Mead, metheglin
Dairy-based: Cheese, kefir, kumis (mare milk), shubat (camel milk), cultured milk products such as quark, filmjölk, crème fraîche, smetana, skyr, yogurt
Fish-based: Bagoong, faseekh, fish sauce, Garum, Hákarl, jeotgal , rakfisk, shrimp paste, surströmming
Meat-based: Jamón ibérico, Chorizo, Salami, pepperoni
Tea-based: Kombucha
WILD FERMENTATION is an excellent website to get more information on making your own fermented foods.
Nearly everything comes with a caveat and fermented foods are no exception. If you are not buying commercially or expertly prepared foods and are trying to prepare you own, follow the instructions to the letter or take a class in food fermentation. Food that is improperly fermented has a notable risk of exposing the eater to botulism.
