Research shows that healthy bacteria in our bodies improve digestion and immunity. We can boost these healthy bacteria by eating foods that contain probiotics, like those found in fermented foods.

How are fermented foods made?

When a food is fermented, bacteria feed off of the natural sugars. This produces compounds that help preserve the food, and the food becomes filled with healthy bacteria and enzymes.

How do fermented foods improve health?

Healthy bacteria and enzymes help break down food. Simply put, they kickstart digestion before the food is eaten, making it easier for the body to digest once it reaches the stomach. Digestive health is linked to inflammation, allergies, and autoimmune disorders, which all play a role in illness. Because fermented foods improve gut health, they may also help boost the immune system to protect against illness and help fight cancer. For example, fermented cabbage has been shown to increase levels of cancer-fighting glucosinolates.

What are some examples of fermented foods?

• Tempeh - made from fermented soybeans

• Sauerkraut - made by fermenting cabbage

• Kefir - made from fermented milk

• Kombucha - a fermented tea drink

• Yogurt - made by introducing beneficial bacteria to milk

• Kimchi - made with fermented cabbage and Korean spices

Are all fermented foods healthy?

While the bacteria and enzymes in fermented foods are beneficial, unhealthy additives and flavorings can diminish their health advantages. For instance, some fermented foods may contain high levels of sodium, added sugars, or artificial fruit flavors. The pasteurization process used to extend the shelf life of some fermented foods can also destroy the beneficial bacteria. To maximize the nutritional benefits, opt for freshly fermented foods with minimal added sugars and sodium, or consider preparing your own to manage the additives.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.