Fermented foods have been with humanity for thousands of years – from our grandmothers’ traditional recipes to trendy beverages like kombucha and kefir that fill grocery store shelves. It is estimated that around 5,000 different types of fermented products are consumed worldwide today, and in some cultures they make up up to 40% of the diet. But what exactly is fermentation and does it have real health benefits or is it all just a food trend?
Fermentation is the process in which microorganisms (bacteria, yeasts, or molds) break down complex food components into simpler ones . This breakdown changes the taste, smell, texture, and shelf life of the food, often improving its digestibility and nutritional value.
Examples of fermented foods we encounter every day include:
Dairy products : yogurt, kefir, sour cream, cheeses
Vegetables : sauerkraut, kimchi, fermented carrots or cucumbers
Drinks : wine, beer, cider, kombucha
Condiments and sauces : soy sauce, miso paste, gochujang
Traditional dishes : tempeh (Indonesia), natto (Japan), injera (Ethiopia), kvass (Eastern Europe)
It is important to note that there are fermented foods with live cultures (e.g., fresh kefir, unpasteurized sauerkraut) and those in which the microorganisms do not survive the process (e.g., sourdough bread or pasteurized cider). Although the latter do not contain live bacteria, they can still be nutritionally valuable because the fermentation process creates beneficial compounds.
Note about acetic acid:
Some foods look like they are fermented, but they are not. An example is “pickles” made by adding vinegar (acetic acid) to vegetables or fruits, without the participation of live lactic acid bacteria. While such products may be tasty and long-lasting, they do not contain probiotic microorganisms or have the same effect on the gut microbiome as naturally fermented foods. Therefore, pickles pickled with vinegar are not the same as fermented pickles that undergo lactic acid fermentation.
Fermentation is actually a small biological factory in our jars, barrels, and containers.
There are three main types:
Lactic acid fermentation – lactic acid bacteria convert sugars into lactic acid, giving foods a sour taste (e.g. yogurt, sauerkraut, kimchi).
Alcoholic fermentation – yeasts convert sugars into alcohol and carbon dioxide (e.g. wine, beer).
Mold fermentation – under controlled conditions, products such as blue cheese, tempeh, or soy sauce are created.
Often, the two processes are combined – for example, in kombucha and kefir, both yeast and bacteria work simultaneously.
Science is increasingly confirming that fermented foods can have a positive effect on the gut microbiome , and thus on overall health.
Microbiome diversity – live cultures from fermented foods can enrich our gut ecosystem, making it more resilient to dietary changes, infections, or antibiotics.
Digestion – fermentation can reduce the presence of compounds that hinder nutrient absorption (e.g. phytic acid), making proteins, minerals, and vitamins more available.
Vitamins and bioactive compounds – the process can increase levels of B vitamins and create antioxidants that reduce oxidative stress and inflammatory processes.
Heart health – some research shows a link between consuming fermented dairy products and a reduced risk of cardiovascular disease.
Lactose tolerance – for people who have difficulty digesting lactose, fermented dairy products (e.g. kefir, yogurt) may be easier to digest.
Fermented foods purchased in stores undergo safety checks and must be legally safe to consume . The fermentation process itself often contributes to food safety because the acidic conditions created make it difficult for harmful bacteria to grow.
When it comes to home fermentation, hygiene and proven recipes are key. Poor conditions or incorrect amounts of salt and acidity can lead to the development of unwanted microorganisms.
Example: mold in blue cheese is normal, but green or black mold on sauerkraut is a sign that it should be thrown away.
Add a spoonful of sauerkraut to your main course.
Drink a glass of kefir or yogurt
Add a spoonful of miso paste to the soup.
Add some kefir to your smoothie
Make a sandwich with fermented vegetables
Conclusion:
Fermented foods are not only a gastronomic delight, but also a nutritionally rich dietary supplement. From supporting the gut microbiome to increasing vitamin and antioxidant intake, they are worth giving a place on our plate.
But keep in mind: acetic acid and “pickled” are not the same as natural fermentation – for the true probiotic effect, choose products labeled “unpasteurized” and “with live cultures.”
Prijavom se slažete s primanjem našeg newslettera. Ne šaljemo spam – samo korisne informacije za vaše zdravlje.
Enter your email address and download the guide.
