Are Fermented Foods Superfoods?

By Beth Rush

When you think of fermented foods, your mind probably turns to alcoholic beverages. However, there’s much more to fermentation than just brewing a tasty pint of home-brewed lager. 

At its simplest definition, fermentation refers to the process of breaking down sugar molecules into simpler components to make substances that can be used to produce chemical energy or ATP. Applying this process to foods may have numerous perks, including making it easier for your body to access nutrients.

You might have heard about fermentation at your local health food store. Should you get in on the trend? Are fermented foods superfoods? Here’s what you should know. 

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

A Brief History of Food Fermentation 

Humans first discovered fermentation thousands of years ago. Although wine has existed since Biblical times, the earliest fermentation probably didn’t occur in fruits. Instead, it took place in another notoriously hard-to-store food — dairy products. The first yogurt probably originated in goat bags placed over camel’s backs in the north African desert, where the climate provided the necessary secret sauce.

That means fermented foods spring from a pragmatic beginning — they were invented to store and preserve goods in the days before refrigerators. However, modern minds can also employ these techniques for a similar purpose. Every year, nearly 40% of all food in the U.S. becomes waste when it rots before it’s consumed, much of it vegetable matter. Fermenting them before they rot could save money and prevent food from rotting in landfills. 

fermented foods can be considered superfoods because they increase the nutritional value of food and provide a good dose of probiotics

The Health Benefits of Fermented Foods 

Although fermented foods may have humble beginnings, they’re all the rage among the health food set for their impressive benefits today. Most notably, fermented foods like yogurt have a remarkable effect on your intestinal microbiota, the colonies of good bacteria necessary for digestion. Essentially, they are high in probiotics.

Maybe you heard that yogurt is good for you because it’s rich in probiotics. But what are probiotics? The term refers to the live microorganisms that replenish the good bacteria stash in your gut. 

Everyone is born with a unique microbiota. While probiotics don’t permanently recolonize your gut, regular consumption can help you replace what becomes lost over the years through an unhealthy diet or chronic alcohol consumption. 

Prebiotics, conversely, refer to certain types of insoluble fiber that these bacteria love to eat. They’re found in fresh fruits and vegetables and whole grains. 

Some foods contain both pre- and probiotics to nurture your intestines. One example? A delicious fruit and yogurt parfait layered with whole-grain oats. 

A bowl of granola, yogurt, and berries is a simple way to get more probiotic-rich fermented foods into your diet

Why You Should Nurture Your Gut

“All this sounds nice,” you might be thinking, “but what’s so important about nurturing my gut, anyway?” Quite a bit. For example, did you know that you produce over 90% of your body’s serotonin in your intestines? 

In fact, if you’re depressed, your problem could lie in your belly, not your brain. Your microbiota sends signals to this organ via your vagus nerve, influencing your mood. 

Let’s not overlook the obvious, either – you feel miserable when your stomach hurts. Constipation and diarrhea can lead to sick days, while a diet rich in fermented foods can keep trouble from brewing in the first place.

Kimchi is a Korean staple, a spicy fermented cabbage recipe used as a side dish

Other Health Benefits of Fermented Foods

If you’re still not ready to start making homemade yogurt, there’s more to learn. The benefits of fermented foods don’t stop at your gut — they also do the following nifty tricks for your body: 

  • Antioxidant: Free radicals harm your body’s cells and cause disease, but antioxidants whisk them away before they can do damage. 
  • Antifungal: The probiotics from fermented foods can help fight fungal infections 
  • Anti-inflammatory: Systemic inflammation lurks behind nearly every chronic disease, but these foods help tame the burn. 
  • Anti-diabetic: Millions of Americans live with prediabetes without knowing it, but these foods may help reverse Type II diabetes. 
  • Anti-atherosclerotic: Heart disease remains one of the top killers of American adults, but these foods help keep your arteries from hardening. 

The term “superfoods” is often used when listing foods with a superior nutrition profile. These foods are usually high in vitamins, minerals, and other nutrients. 

The process of fermenting a food increases its nutritional value, and with the benefits listed above in mind, fermented foods can certainly fit the unofficial superfoods definition.

Sourdough bread is a fermented bread that can help nurture your gut

Examples of Common Fermented Foods 

“Okay, okay, I’m convinced,” you surrender. “Now – what’s for dinner?” While you can ferment scores of different foods yourself, you can also pick up many of them from your store shelves. Talk about convenience! Laden your shopping cart with these examples of common fermented foods: 

  • Yogurt
  • Sauerkraut
  • Tempeh
  • Miso 
  • Kimchi 
  • Kombucha
  • Sourdough bread

3 Tips to Get More Fermented Foods in Your Diet

The list of convenient foods that fall under the fermented category seems pretty short. Are you bound to a restrictive diet? Of course not. Here are three ideas on how to get more fermented foods in your life without sticking to the grocery list above. 

1. Get in the Kitchen 

Have you ever wanted to learn how to ferment different foods? You can, and it’s super affordable. The only tools you’ll need are the foods you want to ferment, salt, and a container that lets gasses escape while keeping outside air from entering. A lid with a burper or airlock works. 

The other ingredient is time. You’ll need to keep your food in a cool, dark place at room temperature for several days or weeks. The bacteria will break down the sugars, releasing acids and alcohols. 

2. Substitute Plain Yogurt 

Are you a fan of creamy salads? The next time you whip up some tuna or chicken spread for your lunchtime sandwiches, substitute plain yogurt for mayonnaise. Voila! You’ve just gotten your daily dose of fermented foods without altering your everyday eating habits. 

Increase your intake of fermented foods by replacing items like mayonaise for yogurt, a probiotic-rich fermented food you can use in many recipes

3. Become a Better Baker 

You can use plain yogurt for so much more than a delicious salad dressing. Are you planning to bake a cake? You can use Greek yogurt as a substitute for milk, sour, or heavy cream in recipes. 

Fabulous Fermented Food Recipes 

Maybe you’ve had enough sauerkraut and want to try fermenting foods at home. You’ll need recipes. Here are two fun ideas to get you started. 

1. Fermented Rice 

You’ll need to gather the following:

  • Rice: Brown is best as it has more nutrition and fermentable fibers, but even white rice becomes healthier when you ferment it. 
  • Yeast: Not strictly necessary, but a teaspoon helps the fermentation process work faster. 
  • A big bowl with a lid
  • Water

You can ferment rice overnight — it only takes 12 hours. As long as you eat your rice with your next meal, you’re golden. Place your rice in the container with the yeast, cover it with water, and enjoy a solid slumber while nature does the rest. 

You can easily make your own fermented rice at home, to eat with any meal for an added nutrition boost

2. Easy Fermented Veggies

You’ll need: 

  • Any veggies you like 
  • Any spices you like
  • Salt
  • Clean mason jars
  • Water

Place your veggies into jars, leaving at least one inch of space at the top. It’s better for your container to be too big rather than too small. To make a 5% brine, measure your water and add five grams of salt for every 100 grams of liquid. Dissolve the salt thoroughly. 

Pour the brine over your veggies, leaving 1/2 inch of air at the top. Use an airlock lid to let gasses escape — otherwise, you must remember to “burp” the jar by opening it slightly once a day. 

After three days, begin taste-testing your veggies. They should have an acidic, pickled taste. If it isn’t strong enough, let your brew soak a bit longer. 

Still looking for more? Check out these fermented food recipe ideas.

You can make your own fermented vegetables, such as sauerkraut, at home, with mason jars, salt, and the patience to wait

Fermented Foods — the Superfood You Need 

Fermented foods make an excellent addition to your diet and may well be superfoods for all their health perks. Plus, they add a different tang to your meals, so enjoy making your own “home-brewed” vegetables today. 

If you enjoyed reading this, you may also like reading about other superfoods, such as sea moss powder, cacao powder, golden berries, golden milk, pili nuts, and sacha inchi oil. Also, find out whether olives, blueberries, avocado oil, or soy are superfoods!

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