Top 3 Health Benefits of Fermented Foods

It’s commonly known that fermented foods contain probiotics that aid in the digestion of food, keep bad bacteria in control, and help support a healthy gut lining. Fermented foods also may have the potential to decrease markers of inflammation.

Health Benefits of Fermented Foods

#1 Decrease Markers of Inflammation

According to a study conducted by researchers at Stanford University, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. 

In fact, frail study participants have higher levels of interleukin 6 than non frail, age-matched individuals.  Elevated serum IL-6 is positively associated with markers of physical frailty such as low walking speed, poor muscle strength, poor lower extremity performance, and anemia, even after adjustment for confounders. 

#2 Aids In Digestion

Maria Marco, a professor of food science and technology at UC Davis, and lead author of the 2017 review in Current Opinion in Biotechnology. Even at a cellular level, fermentation helps in this way. “I’m a proponent of including these foods, because first of all they are changing the way that the microbes have already started to break down the macromolecular structure of those foods for us,” Marco says. “And that helps with digestion.” 

Microbes used in fermentation do the type of work that normally occurs only after a person has eaten.” It’s almost like predigested food that we’re eating. Fermented foods tend to be a little easier to digest for us, because it’s already been started by the bacteria.”

#3 Improves Nutrient Absorption

It is increasingly understood that fermented foods can also have enhanced nutritional and functional properties due to transformation of substrates and formation of bioactive or bioavailable end-products. The fermentation of grains can decrease the amount of phytic acid in food and increase the nutritional value of cereals, legumes, oil seeds and nuts. Phytic acid is known as a food inhibitor which chelates micronutrient and prevents it to be bioavailabe for monogastric animals, including humans, because they lack enzyme phytase in their digestive tract.

References:

1. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation

2. Maggio, Marcello et al. “Interleukin-6 in aging and chronic disease: a magnificent pathway.” The journals of gerontology. Series A, Biological sciences and medical sciences vol. 61,6 (2006): 575-84. doi:10.1093/gerona/61.6.575

3. https://health.usnews.com/wellness/food/articles/are-fermented-foods-good-for-digestive-health

4. Marco ML, Heeney D, Binda S, Cifelli CJ, Cotter PD, Foligné B, Gänzle M, Kort R, Pasin G, Pihlanto A, Smid EJ, Hutkins R. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017 Apr;44:94-102. doi: 10.1016/j.copbio.2016.11.010. Epub 2016 Dec 18. PMID: 27998788.

5. Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. doi: 10.1007/s13197-013-0978-y. Epub 2013 Apr 24. PMID: 25694676; PMCID: PMC4325021.