You’ve probably heard about the health benefits of fermented foods like Kimchi And yogurt. But many of us eat other fermented foods daily without realizing they are fermented. For example, coffeesoy sauce, chocolate, and red wine are all fermented foods.

But if you think that means you have an excuse to down all the coffee and red wine you can, think again. Unfortunately, it’s not that simple. There are actually two types of fermented foods: one that is fermented to improve flavor and another that is fermented to improve flavor and another that is fermented to improve flavor and another that is fermented to improve flavor flavor and contains active probiotic cultures. And only one of them contains probiotics which would have a positive effect on health.

Can you guess which is which? Well, despite the fact that coffee and cocoa have health benefits, they generally do not contain probiotics and therefore belong to the first category. Kimchi and sauerkraut, on the other hand, contain probiotics and therefore belong to the latter. Generally, beneficially fermented foods are those that are only lightly processed and have a distinct fermented flavor. Some other fermented foods containing beneficial live cultures include yogurt, miso, sourdough bread, tempeh, and certain cheeses.

What is fermentation?

Food fermentation was born out of necessity and has been used for thousands of years. Before the advent of refrigerators, this was how perishable foods, like vegetables, were stored to retain most of their nutrients. It wasn’t until the last century that scientists began studying the health benefits of fermented foods.

Fermentation occurs when microorganisms such as lactic acid bacteria act on the natural sugars of foods, changing their structure and flavor. “Basically, food is pre-digested during fermentation. » explain researchers at Max Rubiner Institute in Germany.

Although it may seem unappetizing at first, it can actually be quite delicious. Not to mention that it is very useful for the intestines. Indeed, fermentation can transform foods that are difficult to digest, such as fibrous vegetables, into better tolerated products. For example, sauerkraut can be prepared from white cabbage, which makes it much easier for the body to use.

Fermented foods for the gut

Lactic acid bacteria is also why fermented foods like kimchi and sauerkraut should be a regular presence on your plate. In addition to other health-promoting substances, they contain live microorganisms that can have a positive effect on the intestines. A 2019 study from King’s College London, who examined the influence of fermented foods on the intestines and intestinal flora, discovered that probiotics and so-called bioactive compounds produced during fermentation helps with gut health. After all, the gut is home to billions of bacteria that are not only essential for digestion, but also the immune system, mood, and even body weight.

Strengthen the immune system

It has long been known that the gut is closely linked to the immune system: it is estimated that around 70% of the immune system is found in the intestines. It is therefore not surprising that healthy intestinal flora can also strengthen the immune system. Additionally, kimchi and other fermented foods provide not only probiotics, but also many vitamins and antioxidants which, in addition, support the immune system. In particular, vitamin C, abundant in kimchi, plays a key role in strengthening the immune system. Eating fermented foods could help prevent colds and flu, especially during the cold winter months.

Positive effect on metabolism

Additionally, eating fermented foods like kimchi and sauerkraut could fight inflammation, according to a 2023 study. study conducted in Türkiye. It also promotes the diversity of intestinal flora, which in turn is associated with a lower risk of metabolic problems, type 2 diabetes and cardiovascular disease.

Metabolism and fermentation

Research shows that probiotics found in fermented foods may also play a role in regulating metabolism. Probiotics help keep blood sugar levels stable and promote fat burning. A study in Korea, for example, found that participants who consumed kimchi daily for a longer period of time noticed a significant improvement in their body fat percentage and blood pressure. At the same time, they reported better digestion and an overall increased sense of well-being.

Diversity is the best thing

How fermented foods affect the body in detail is currently the subject of great debate. “The underlying mechanisms have not yet been conclusively clarified and further research is needed,” notes the German report. Federal Nutrition Center. However, scientists at the Max Rubner Institute note that “it is probably not the individual bacteria found in fermented foods that are crucial for health, but rather all the diversity found in fermented foods.” In other words, it is most likely a synergistic effect.

Kimchi for health

Aside from their health benefits, fermented foods should be on your daily menu simply because they taste good. As anyone who has tried kimchi knows, the taste experience is an explosion of sour, tangy, spicy and, sometimes, sweet thanks to the various healthy flavorings used in the preparation, including garlic, gingerand peppers. Kimchi is also very versatile: whether used as a topping for rice dishes or as a filling for dumplings or even as an addition to a sandwich, the delicious uses for fermented cabbage are numerous.