Why fermented food is good for health

Good bacteria are to thank for synthesizing, or producing, many vitamins your body needs. Tiny bacteria in your intestine have full-body effects. Research shows a less diverse gut microbiota is associated with many chronic disease, such as obesity, asthma and chronic inflammatory conditions such as inflammatory bowel disease. Research is still ongoing into why this is the case. Ever had diarrhea or other digestive problems after taking antibiotics?

Eating fermented foods may help restore your gut bacteria to normal. Be sure to eat a diet high in fiber and plant-based foods, which gut microbes flourish on.

A modern Western diet can upset the balance of your gut bacteria, but eating fermented foods like sauerkraut, pickles and kimchi can help keep the balance. Learn more about vaccine availability. Advertising Policy. The jars of pickles you can buy off the shelf at the supermarket are sometimes pickled using vinegar and not the natural fermentation process using live organisms, which means they don't contain probiotics.

To ensure the fermented foods you choose do contain probiotics, look for the words "naturally fermented" on the label, and when you open the jar look for telltale bubbles in the liquid, which signal that live organisms are inside the jar, says Dr.

Yogurt might be the easiest fermented food for Americans to add to their diets, because they're already familiar with it. In addition to eating raw and cooked vegetables, add pickled vegetables as a side with dinner or topping a salad. Or toss a little sauerkraut into a sandwich or wrap. Another option is fermented soybeans, which are found in natto, tempeh, and miso.

If you're really adventurous, you can also try fermented fish, which are commonly eaten in some Northern and Asian cultures, but may be something of an acquired taste, says Dr. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

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I want to get healthier. All fermented foods contain potentially beneficial bacteria, and some contain other organisms, such as yeast. These microbes act as probiotics, supporting gut health.

As an imbalance in the gut microbiome can allow yeast to multiply, probiotics may reduce the risk of yeast infections and thrush, especially following treatment with antibiotics.

Weaker evidence suggests that beneficial gut bacteria may play a broader role in overall health. Probiotic-rich foods, such as fermented products, might reduce the symptoms of numerous conditions, including:.

Any food made with beneficial bacteria potentially offers these benefits, so people who want to try probiotics can choose from among a wide variety of options. Not all pickled foods are fermented. Fermented foods that contain a wide range of bacteria are more likely to offer extensive health benefits.

If possible, choose fermented foods that list several different bacterial strains. Some fermented foods, such as pickles, tend to be high in sodium.

People concerned about their sodium intake, especially those with diabetes and cardiovascular disease, should check the sodium content that the label lists. Homemade fermented foods are unregulated and may not have labels. People seeking specific health benefits from fermented foods should choose store-bought options with clear nutritional information.

There are several different methods of fermenting foods. The taste of the food can vary depending on the chosen method, so it is important to research which process is best for each specific food. As with many health foods, fermented foods are not suitable for everyone. People with weakened immune systems due to health conditions, such as HIV , or certain medications should avoid homemade fermented foods and check with a doctor whether it is safe to eat store-bought fermented foods.

Even good bacteria can affect some medications, so it is best to talk to a healthcare professional about specific health concerns before making any significant dietary changes. For most people, however, fermented foods are a safe and healthful addition to a balanced diet. They may be the perfect antidote to gut bacteria problems.

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