Fermented Foods and Your Gut Health

Fermented foods were once a commonplace dietary staple all over the world but have since been lost in the tsunami of packaged goods and modern eating habits.

Our ancestors, devoid of the luxury (or burden ! ) of packaged food, set out to innovate.... And what did they discover? They discovered a way to preserve their food for longer but more importantly, they discovered delicious flavors and numerous health benefits!! Fermented foods not only offered a myriad of beneficial bacteria but also enhanced the absorption of nutrients, promoting overall well-being.

They might not have known this scientifically but their gut feeling was correct !! Latest research tells us that good bacteria in our guts produce almost 50% of the micro-nutrients that our body requires for proper digestion, immune function, and overall health. Perhaps it's time to take a cue from our ancestors and reintroduce these time-honored practices into our modern lifestyles, prioritizing gut health as a cornerstone of wellness.

But what exactly is gut bacteria ?

First, for fact, there are more bacteria inside our gut than we have cells in our entire body. With approximately 100 trillion bacteria belonging to around 2,000 different species residing in our gut, they outnumber the 10 trillion cells present in our entire body!! S...S....Seriously ?? 100 trillion !! That's a whopping 13000 times more than the world's entire population! It's like having 13000 Earths packed inside our guts!!!

These tiny littlest guys are dependent on us just as much as we are dependent on them for our well-being. They survive on the undigested starch and fibers in our food, and in return, they make essential micro-nutrients for us and kill off the bad bacteria that manage to reach our gut. Thus a beautiful harmony is established, where the health of one directly influences the health of the other. As long as we eat healthy, these guys continue to thrive, supporting our well-being in return.

How do we know if we have the best gut health?

In a healthy gut, good bacteria / probiotics typically outnumber bad bacteria by a significant margin. When the population of good bacteria starts to dwindle, bad bacteria get the chance of their lives to grow and multiply. This is called Dysbiosis and it leads to multiple health problems like:

  • Digestive issues such as bloating, gas, diarrhea, or constipation.
  • Increased susceptibility to infections and illnesses due to a weakened immune system.
  • Fatigue or low energy levels.
  • Mood disturbances such as anxiety, depression, or irritability.
  • Skin problems like acne, eczema, or rashes.
  • Weight changes, including unexplained weight loss or gain.
  • Food intolerance or sensitivities.
  • Difficulty concentrating or brain fog.

Even tangible metabolic syndromes like:

  • High sugar (hyperglycemia)
  • High blood pressure (hypertension)
  • Low levels of HDL cholesterol (the "good" cholesterol)
  • Increased abdominal fat

are shown to be caused by an impaired gut health.

When gut health is disrupted, it can lead to increased intestinal permeability (leaky gut). The gut starts to leak food particles and bacterial waste products into the bloodstream, triggering chronic low-grade inflammation in the body resulting in various symptoms throughout the body.

** These symptoms can vary from person to person and may range in severity depending on the extent of the imbalance within the gut microbiota. It's essential to pay attention to these signs and consult with a healthcare professional if you experience persistent or concerning symptoms.

But what disrupts gut health?

There's no one-size-fits-all answer. In some instances, it can occur swiftly - through viral infections, food poisoning, and the like. More commonly, it results from the prolonged abuse of the system such as poor dietary habits, chronic stress, or mindless overuse of antibiotics. To pinpoint a specific cause for every case would be like finding a needle in a haystack and would be best left to experts. Instead, let's focus on understanding how we can prevent it from happening OR how, in some cases, we can restore gut health if it's already jeopardized.

Science of Fermented Foods and Impact on Health

When talking of best gut health, fermented foods feature among the top. Why? Because they are rich in probiotics / good bacteria. So what? You might say. Probiotics sachets available in every pharmacy are also probiotic rich. Why not just gulp that down rather than learning to ferment?

Because in addition to the probiotics, fermented foods provide many essential micro-nutrients and bio-active compounds. The good bacteria in the environment when come in contact with the favorable food under favorable conditions, the process of fermentation starts. The starch (complex carbohydrates) present in the food is broken down by the enzymatic action of the good bacteria. Tough cell walls of food are broken down, liberating bound nutrients that would otherwise remain inaccessible. This enzymatic action not only enhances the bio-availability of essential vitamins and minerals but also facilitates their absorption in the intestines. Consequently, we absorb more nutrients rather than merely passing them out, undigested, in stools.

How is Food Fermented ?

Fermented foods are very easily prepared at home. There are usually only 3 steps -

  • Prepare - Depending on what you are fermenting, you would have to either cut the veggies or soak the grains (rice, dal, wheat flour, etc.) or bring your milk to the right temperature for fermentation.
  • Mix - Mix the starter culture. This will vary depending on what you are fermenting. For making yogurt, you would mix a spoon of live yogurt culture. Similarly for Kefir, you would mix live Kefir grains as the culture.
  • Leave - Leave to ferment for few hours/days. Just maintain the required temperature.

Experts recommend incorporating a variety of fermented foods into one's diet to get best gut health. Foods / fermented drinks that I consume regularly are:

  • Kefir - a fermented milk drink with a tart and tangy flavor, kind of like yogurt. It is made by culturing the milk with kefir grains. The process is somewhat similar to making curd - instead of mixing curd in the warm milk, we mix the kefir grains in the cold milk. Kefir grains are a combination of bacteria and yeast held together in a polysaccharide matrix. These grains resemble small cauliflower florets and are not grains in the traditional sense. Read my backstory here - my brain fog episodes and getting introduced to Kefir.
  • Kanji - a traditional Indian fermented drink with a delicious, tangy flavor. It is typically made from carrots / beetroots, mustard seeds, water, and spices, and is commonly consumed in the spring season in India. Read my backstory on Kanji - surprising revelation by my mother.
  • Home-made Curd / Dahi - Everybody knows :)
  • Idlis - an immensely popular South Indian dish made from fermented rice and lentils.
  • Leftover Chapatis - A staple Indian bread, chapatis are made from whole wheat flour. One-day old chapati is considered healthier (than the freshly made chapati) by some people as the fermentation lowers its glycemic index, which means less of a spike in blood sugar levels. Read my backstory here - on my family's love of Leftover Chapatis.

There are many more varieties of fermented foods and fermented drinks that I have never tried yet (but aspire to do so sometime soon). A few popular ones across the globe are:

  • Sauerkraut
  • Kimchi
  • Kombucha
  • Sourdough bread, etc.

How much fermented food should one eat ?

It's essential to listen to your body and observe how you feel after consuming fermented foods. Some people may experience digestive discomfort if they consume too much at once, particularly if they're not accustomed to fermented foods. Start with smaller servings and gradually increase as tolerated.

Aim to include a serving of fermented foods in your diet each day, such as:

  • A small serving (about a cup) of kefir
  • A few tablespoons of sauerkraut or kimchi
  • A serving of fermented soy products like miso or tempeh
  • A small portion of fermented pickles or other vegetables

Trust your gut — it's cultured! 😃

To sum up, there are natural and promising alternatives to pricey supplements and vitamin pills (I am not saying they are worthless, their use is required in specific cases but depending on them for a longer term might not be beneficial in general).

Wishing you the best gut health!

Category: gut-health probiotics