What is fermented food, and why is it good for you?

Is fermented food a staple in your diet? It should be!

“Fermented food” might sound like something you’d only find in the remote health section of the grocery store. But in reality, there are a few fermented foods that are already a regular part of a normal American diet, and others that you’ve probably at least heard of that are becoming more popular.

So, what exactly are these fermented foods, and why are they good for you?

What does it mean when a food is “fermented”?

Fermentation is a process that happens when microorganisms like yeast and bacteria break down carbohydrates or sugars, converting them to alcohol, organic acids, or both. 

(Fun fact: The science of fermentation is known as zymology or zymurgy¹.)

Fermentation has been used for centuries for flavoring and preserving foods, and eliminating toxins. Today, people are starting to recognize the potential health benefits of adding fermented foods into their diets.

What are the benefits associated with eating fermented foods?

The most well-known benefits of fermented foods have to do with your gut health.

Your gut is home to your gut microbiome: a microscopic ecosystem of trillions of microbes. Some of these microbes are beneficial to your health; others, not so much. Maintaining a balance that works in your favor is essential to a healthy gut, which in turn affects many other aspects of your health and happiness.

Introducing more beneficial bacteria (probiotics) into your gut can help promote a balanced microbiome. Additionally, making sure to feed those beneficial bacteria (with prebiotics) can help them thrive, so your gut can work for you.

Fermented foods are also linked to the support of a healthy cardiovascular system, weight management, cognitive support, bone health, and recovery relating to exercise.^{2, 3}

Generally speaking, fermented foods are quite rich in things like vitamins, minerals, antioxidants, and other bioactive peptides, all of which contribute to a healthy lifestyle.

What are some examples of fermented foods?

It’s true that some fermented foods are probably foreign to you. But it’s also true that there are some foods you might eat regularly but didn’t know were fermented. Some of the most common fermented foods include:

• Cultured milk (kefir) and yogurt
• Kombucha
• Miso
• Kimchi
• Sauerkraut
• Soy sauce
• Sourdough bread
• Wine, beer, and cider
• Tempeh
• Certain cheeses (e.g., cottage cheese, cream cheese, ricotta cheese)
• Salami

This is just a small sample of fermented foods available. Note that not all fermented foods contain probiotics that could benefit your gut health, as some foods undergo other processes that inactivate the microbes. If you want to make sure you’re getting probiotics in your fermented foods, look for “live and active cultures” on the label.

Many fermented foods can even be made from home. Kimchi and sauerkraut are both made from fermented cabbage. Also, pickled vegetables require very few ingredients to make on your own. Just choose your vegetables; slice or dice them; add them to a solution of vinegar, water, sugar, and salt; and let time do the rest! (Check out this post for more details.)

Adding fermented foods to your diet

Looking at the list of fermented foods above, you might feel a bit unsure about exactly how you can incorporate fermented foods into your regular diet. After all, there’s only so much sauerkraut a person can eat in 1 day. And what if you don’t even like those things? (Let’s be honest, some of them can taste and smell a little strange if you aren’t used to them!)

The good news is that it’s not too hard to incorporate fermented foods into your diet, even if you aren’t totally sold on the taste. Adding kefir or yogurt to your shakes is 1 way to get the benefits of fermented foods while maintaining the taste you love. Kimchi or sauerkraut are great on a burger, hot dog, or bratwurst and aren’t too overpowering. Sourdough bread is an easy substitute for white bread when making a sandwich. And, of course, pickled veggies are a simple addition to tacos, salads, soups, or stews.

If you’re willing to get creative, there are plenty of ways to add fermented foods into your regular diet.

Supplements to help support your gut

Eating fermented foods is a great way to support your gut, but it might not give you all the support you want. Supplements, including those with probiotics and prebiotics, can help offer additional support for your gut — because when your gut is thriving, so are you!

As a leader in gut health, Plexus^® helps thousands of people restore balance with a simple daily regimen that helps weed, seed, and feed their gut so that it can thrive.* 

TriPlex is the top-selling system featuring 3 products with scientifically backed formulas that help shift your microbiome’s balance back in your favor.*

• Bio Cleanse^™: Helps “weed” out unwanted substances in your gastrointestinal tract with natural ingredients that support your body’s natural cleansing process*
• ProBio 5^®: Helps “seed” the gut with 5 strains of beneficial microbes, promoting healthy bacteria counts, supporting healthy digestion, and helping to keep intestinal yeast in balance*
• Plexus Slim Microbiome Activating: “Feeds” beneficial microbes in the gut with a patent-pending gut health blend while also supporting a healthy glucose metabolism*

For even more gut health support, check out VitalBiome^™. It features 8 beneficial microbial strains that are clinically demonstrated to help bring your microbiome back into balance, while also reducing feelings of stress and improving mood.*

Supporting your gut, whether it’s through fermented foods or gut-friendly supplements, is one of the best things you can do for your overall health. So, start making fermented foods a staple in your everyday diet, and try Plexus gut-health products for yourself. When you take care of your gut, you take care of you!*

Sources:

1. https://en.wikipedia.org/wiki/Fermentation_in_food_processing
2. https://www.heartfoundation.org.nz/about-us/news/blogs/fermented-foods-the-latest-trend
3. https://www.healthline.com/nutrition/fermentation#benefits

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.