The important benefits of fermented foods
Many cultures feature fermented foods. But the survival of beneficial bacteria from as it goes through digestion depends on the
Type of bacteria
Fermentation process
Food matrix in which the bacteria are present
Some strains may have higher survivability than others.
But even if the bacteria doesn't survive, they contain metabolites, enzymes, organic acids and other bioactive compounds that have positive effects on gut health.
These include:
Probiotic metabolites produced by beneficial bacteria during fermentation eg short-chain fatty acids (SCFAs), bacteriocins, and vitamins. These exert antimicrobial, anti-inflammatory and immunomodulatory effects in the gut, promoting a healthy microbial balance and immune function
Prebiotic fibres and other compounds act as food sources for beneficial bacteria, promoting their growth and proliferation. Prebiotics can help support the colonization of beneficial bacteria and enhance their beneficial effects on gut health
Fermentation can enhance the digestibility of some nutrients, making them more bioavailable eg it can break down complex carbohydrates, proteins, and fats into simpler forms that are easier to digest and absorb
Fermented foods can be rich sources of vitamins, minerals, and other nutrients produced or enhanced during fermentation eg it can increase the bioavailability of B vitamins and vitamin K2, and enhance the absorption of iron and calcium
They can also provide a diverse array of microbial and non-microbial factors that can modulate the gut microbiome and promote a balanced microbial ecosystem.
So, eat more fermented foods. Begin slowly to adapt taste eg add some kraut to mash.
Can't tolerate them?
May need to resolve some underlying gut imbalances first such as dysbiosis or SIBO.