BENEFITS OF CONSUMING FERMENTED FOODS

FERMENTATION: In food processing fermentation is the process of conversion of carbohydrates to alcohols and carbon dioxide or organic acids by using yeasts, bacteria or their combination under anaerobic conditions. In simple terms fermentation is the chemical conversion of sugars into ethanol.  The alcohol or acids act as a natural preservative and give fermented foods a distinct zest and sourness. Fermentation also promotes the growth of good bacteria, known as probiotics.

 BENEFITS OF CONSUMING FERMENTED FOODS:

• Increases nutrient absorption - Fermentation increases the bio-availability of minerals present in food thereby helping the body to assimilate more nutrition. The micro-organisms breakdown complex protein, carbohydrates and fats into more easily assimilated molecules. As we know, the healthy gut flora plays an important role in absorption, our body is able to absorb the maximum amount of nutrients thus, preventing nutrient deficiencies that are so common today.

• Increased bio-availability of nutrients - The fermentation process increases the bio availability of nutrients like folic acid, riboflavin, niacin, thiamine, biotin and Vitamin K.

• Improves digestion: Fermentation helps break down nutrients in food, making them easier to digest than their unfermented counterparts. For example, lactose - the natural sugar in milk is broken down during fermentation into simpler sugars that is glucose and galactose. People who are lactose intolerant are generally fine eating fermented dairy like kefir and yogurt (PMID-12728216).

Moreover, fermentation helps break down and destroy anti nutrients which are compounds found in seeds, nuts, grains, and legumes that interfere with the nutrient absorption. Consuming fermented legumes increases the absorption of beneficial nutrients thereby making them more nutritious than unfermented ones.

The probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut and may temper some digestive problems (PMID-22529959) Evidence shows that probiotics can reduce uncomfortable symptoms of Irritable bowel syndrome which is a common digestive disorder (PMID-19220890). A six-week study in 274 adults with IBS found that consuming 125gm of yogurt-like fermented milk daily improved IBS symptoms including bloating and stool frequency . Fermented foods may also lessen the severity of diarrhea, bloating, gas, and constipation (PMID-29118557). For these reasons, adding fermented foods to your diet may be useful if you regularly experience gut issues.

 Fermented foods add tang and zest to your meals and are an excellent addition to a healthy diet. Try to include a wide variety of fermented foods (idli, dosa, dahi, dhokla, cheese, kefir etc)in your daily diet. In an era when antibiotics are frequently prescribed and gut flora is damaged, fermented foods replenish the micro flora of the digestive tract.