Let’s discuss the health and nutritional benefits of single or multiple fermented food(s) and beverage (s):
Fermented foods usually have long shelf life, improved flavor, and high nutritional values. These foods are rich sources of probiotics, and easy to digest (1, 2). These foods also eliminate toxins and may work as a functional food (2).
Fermented foods help strengthen gut microbiota. Microorganisms known as probiotics derived from fermented foods help to develop healthy digestion (1,9). It is better to add as many fermented foods as possible to one’s diet as there is no specific recommendation for consuming fermented foods or probiotics daily (3,4, 7).
There are more chances of bringing diversity in living and good microorganisms (probiotics), beneficial enzymes, B vitamins, omega-3 fatty acids, digestibility as well as bioavailability of foods, reduced inflammatory proteins, etc. if you increase the number of fermented foods compared to single ones (3,5,9). It also brought a change in the microbiome to set a balance between healthy and unhealthy bacteria (6).
For bringing variety in taste, flavor, and texture to daily food items served or taken, single or multiple fermented food(s) and beverage(s) may be considered while preparing menus. For doing these, we may consider the following factors for ensuing greater benefits of both nutrition and health status of individuals.
- Availability and accessibility of fermented foods,
- Quality and quantities of fermented foods taken daily,
- Cost or affordability of diet,
- Ingredients present,
- Types of probiotics present,
- Homemade or purchased,
- Ture or Natural fermented foods (4),
- Natural fermented foods pass through commercial processes such as pasteurization, baking, canning,
- Inclusion of fermented foods of diverse groups such as milk and milk products, meat, cereals, fruits, vegetables, etc.,
- Fermented beverages,
- Food tolerance and intolerance of individuals (4),
- Individual needs, liking and disliking,
- Diseased conditions,
- Cooking practices while using fermented foods or ingredients (4),
- Fermented foods preserved with or without vinegar or kept at normal temperature or in a refrigerator,
- Traditional and cultural values, etc.
Let’s pick or choose one or multiple fermented food(s) and beverage(s) to serve or consume daily in different meals from the available food supply. It would help you and your family to make your health and nutritional status better.
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- Fermented foods for better gut health – Harvard Health
- What Are Fermented Foods? – Heart Foundation
- How to get more probiotics – Harvard Health
- Fermented Foods for Gut Health (umassmed.edu)
- Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds | News Center | Stanford Medicine
- Fermented foods can add depth to your diet – Harvard Health
- Should There Be a Recommended Daily Intake of Microbes? – PMC (nih.gov)
- The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods – PMC (nih.gov)
- Probiotics: What You Need To Know | NCCIH (nih.gov)
Some of the relevant links are given below:
If you are interested to learn more, please visit the following links:
Fermented foods: “Foods made through desired microbial growth and enzymatic conversions of food components” (8)
Probiotics: “Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body.” (9)