Since prehistoric times, humanity has used fermentation as a technique to preserve food and improve its flavor. 13,000 years ago, in Mesopotamia, beer and wine were already produced. In ancient China, cabbage was already fermented in 2000 BC and leavened bread was known in ancient Egypt. There were cheese and yogurt in ancient Rome and Greece, and almost all human cultures contain fermented foods in their traditional diet.
In recent years, fermented foods have become fashionable due to their many health benefits. These foods, obtained through the action of microorganisms such as bacteria and yeast, not only improve digestion, but can also strengthen the immune system, balance the intestinal microbiota and provide a series of essential nutrients that are more easily assimilated by the human body. if they are fermented.
Benefits of Fermented Foods
Fermented foods contain probiotics, which are live microorganisms that benefit gut health. Among them are the famous Lactobacilli or bifidobacteria which ferment milk to obtain cheese or yogurt, but also yeasts like Saccharomyces found in kefir.
These probiotics are microorganisms which, once consumed, become part of our intestinal microbiota, the set of colonies of different species that live in our intestine and contribute to maintaining a healthy balance. A more diverse microbiota is associated with better digestion, a lower incidence of inflammatory bowel disease, and a stronger immune system. Conversely, dysbiosis, which occurs when there is excessive growth of a certain type of harmful bacteria (without being balanced by beneficial bacteria), can cause inflammation, metabolic diseases like diabetes, cardiovascular diseases and even mental problems.
Additionally, during fermentation, microorganisms break down food components, such as sugars and proteins, into simpler products that can be more easily absorbed by the body. For example, lactose in dairy products is converted to lactic acid, making fermented products easier to digest for people with lactose intolerance. Additionally, some fermented foods can deactivate certain components of plant foods called antinutrients, which can inhibit the absorption of essential nutrients such as iron, zinc, and vitamins B12 and K.
Refrigerated fermented and pasteurized fermented
Not all fermented foods are the same. If you buy canned sauerkraut, there are no live bacteria left. To keep them longer at room temperature, these products may be subjected to a pasteurization process, during which the temperature is raised for a few seconds, enough to kill any microorganisms they contain, such as live bacteria and yeasts. The same thing happens, for example, if pasteurized milk cheeses are purchased rather than raw milk cheeses, such as Camembert.
So, if you are looking for fermented foods for their probiotic properties, it is essential to opt for refrigerated and unpasteurized products. Read labels carefully to make sure the product you are purchasing contains “live and active cultures” or probiotics and should be stored in the refrigerator.
The Best Fermented Foods for Your Fridge
These are some of the best fermented foods you can have in your fridge. Not only are they delicious, but they also have many health benefits.
Kefir is a fermented beverage usually made with milk (although it can also be made with water) and is one of the richest fermented foods in probiotics. It contains a variety of beneficial bacteria and yeast that can help improve gut health. Additionally, kefir is a good source of calcium, protein and B vitamins. You can enjoy it on its own, in smoothies or as a base for sauces.
Sauerkraut is a traditionally German food, made from fermenting cabbage with salt. This process creates a product rich in probiotics, fiber and vitamin C. Sauerkraut is low in calories and has a tangy, crunchy flavor, perfect for accompanying main dishes or added to salads and sandwiches. To benefit from all its benefits, be sure to buy refrigerated sauerkraut, as pasteurized sauerkraut does not contain live probiotics.
Kimchi is a fermented Korean dish consisting mainly of napa cabbage (Chinese cabbage) and radishes, with added spices, garlic, ginger and chili pepper. It is known for its spicy and strong flavor, in addition to being an excellent source of probiotics, vitamins A, B and C and antioxidants. Kimchi is a versatile food that can be enjoyed as a side, in soups, or even in tacos. As with sauerkraut, it’s important to choose refrigerated kimchi to ensure it contains active probiotics.
Miso is a Japanese fermented paste made from soy, salt and a type of mushroom called koji. It has a deep umami flavor and is commonly used in making miso soup, but can also be added to sauces, salad dressings and marinades. Miso is rich in protein, minerals like zinc and manganese, and antioxidants. Although some miso products are pasteurized, those found in the refrigerated section often contain health-promoting enzymes and live bacteria.
Tempeh is another fermented soy product, originating from Indonesia. Unlike tofu, tempeh is a fermented food that has a firmer texture and stronger flavor. It is an excellent source of plant-based protein, fiber, iron and calcium, and contains probiotics which may improve digestion. Tempeh is very versatile and can be used in a variety of dishes, from stir-fries to veggie burgers.
By adding fermented foods like the ones above (kefir, sauerkraut, kimchi, miso, and tempeh) to your diet, you’ll not only add flavor and texture to your meals, but you’ll also take care of your gut. Remember to read labels and look for refrigerated options that contain live, active cultures.
