Most people have probably heard of probiotics in yogurt. Probiotics are live microorganisms that provide a health benefit to the host when consumed adequately. Probiotics are naturally occurring in foods that are fermented. Fermentation is an ancient form of preservation and is regaining popularity.  I want to provide an overview of fermentation, probiotics and how they play a role in a healthy, well-balanced diet.

Fermented foods are used in a variety of cultures. If you currently consume a culturally varied diet you may not realize the amount of fermented foods that you regularly eat. The following is a list of popular fermented foods that are commonly used in other parts of the world but may not be as familiar to western culture.
*Kefir: similar to a liquid yogurt with beneficial yeast and probiotics
*Kimchi: traditional Korean dish made with fermented vegetables
*Mead: alcoholic beverage made by fermenting honey with water
*Miso: Japanese seasoning made by fermenting soybeans and/or barley with rice
*Tempeh: made from cooked and slightly fermented soybeans.

sliced Tempeh

Some more common fermented foods include:
Buttermilk
Cheese
Greek olives
Yogurt
Wine
Beer
Cider
Vinegar
Ginger ale

Soy sauce

Pickled fruits and vegetables (sauerkraut, pickles, pickled beets)

Pickled Vegetables

Though these foods are readily available in most grocery stores, mass-produced varieties of fermented foods are pasteurized. The pasteurization process may cause these foods to not provide the health benefits of fermented foods since probiotics are affected by heat.

Proposed Benefits of Probiotics:
Improved digestive health (the most commonly advertised benefit)
Improved urinary and genital health

Improved immune function
Improved management of atopic allergies
Decreased blood cholesterol

*More studies are needed in the health benefits of consuming fermented foods and each type of bacteria could have different affects on the body making it difficult to make broad health claims. From the studies done, there is nothing stating that consuming fermented foods has a negative effect to a person’s health. In fact, the evidence suggests that including fermented foods in the diet is beneficial.

The groups of people that should be careful with consuming homemade fermented foods are pregnant women, people diagnosed with yeast or bacterial overgrowth, the elderly, children and people with compromised immune function. It’s also important to keep in mind that it is common for fermented foods to contain large amounts of sodium. So if it has been recommended by your physician or dietitian that you follow a low sodium diet, please consume fermented foods in small amounts.

Greek Olives

What fermented foods are already included in your diet? Are you interested in joining the homemade fermented food and canning craze? Share your thoughts on the Heart for Health Facebook page.

In Nutrition,
Amanda M. Haag, RD/ LD