"Fermented foods are one of the best foods for your gut health and are made when you introduce bacteria or yeast to the food," raves Amanda Sauceda, MS, RD, a registered dietitian.
"These microbes break down sugars and starches to produce acids, gasses or alcohol that preserve the food and generate beneficial compounds," notes Shaye Arluk, MS, RDN, the nutrition and wellness coordinator at Sentara Health's Sentara Brock Cancer Center.
A more diverse microbiome is associated with better digestion, stronger immune function and even improved metabolic health. Research also suggests that fermented foods may help reduce inflammation in the body, which plays a role in everything from heart health to mood regulation.
What do these beneficial compounds do if you eat fermented foods every day? Here, registered dietitians break it down.
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She explains that the bacteria break down the natural sugars in food, which is why Greek yogurt tastes tangier than a glass of cow's milk.
Yogurt with live cultures Kefir Sauerkraut Kimchi Miso Tempeh Kombucha Naturally fermented pickles Natto
Peep the food label at the store, though. "For maximum health benefits, fermented foods need to still contain live cultures, or probiotics, and metabolites, like enzymes and bioactive peptides, that interact with digestion and immunity when consumed," Arluk says.
What Happens When You Eat Fermented Foods Daily
Fermented foods can benefit your digestive health, boost immunity and lower chronic inflammation risks, but they don't agree with everyone. Below, RDs share what happens to your body when you eat fermented foods every day.
"A more diverse microbiome is linked to better digestion, immune regulation and metabolic health," Arluk shares.
2. Your digestion and nutrient absorption improve
"Microorganisms in fermented foods help break down components of food, like lactose, proteins and fiber, before they reach your intestines," Arluk tells Parade. "This 'pre-digestion' makes nutrients more accessible and easier to absorb and may reduce common digestive issues."
Your gut may not be the only happy camper when you eat more fermented food. You may feel mentally better, too, because of how these foods affect the gut-brain axis.
4. You'll reap anti-inflammatory benefits
"Fermented foods are a food group we also want to think about as part of an anti-inflammatory diet," Sauceda advises, sharing that data indicate that fermented foods can decrease inflammation markers. "Think of fermentation as a nutrition boost," she says. "It takes already-healthy foods, like cabbage or dairy, and makes them even better."
6. You may get sick less often
Remember, your gut doesn't operate in a vacuum. "Fermented foods contain live bacteria that create the gut microbiome, which is an ecosystem inside your gut," Langhough says. "Fermented foods can assist with immune signaling and inflammatory responses to help reduce overall inflammation."
As good as fermented foods can be for gut health, some tummies may not agree. "Fermented foods contain live bacteria and byproducts that can be hard to tolerate for certain groups of people," Langhough states. "Fermented foods can be high in FODMAPs or organic acids, which may cause gas, bloating or cramping."
8. You may suffer from histamine intolerance
Langhough says notes that many fermented foods are naturally high in histamines, which are compounds that play a role in immunity, digestion and nervous system communication.
Related: This Is the Worst Type of Meat for Gut Health, According to Gastroenterologists
That means:
½ cup of yogurt or kefir ¼–½ cup of sauerkraut or kimchi 1 tablespoon miso ½ cup tempeh 8 ounces low-sugar kombuchaRelated: ‘I’m a Gastroenterologist—This Is the One Snack I Wish Everyone Would Avoid’
How Registered Dietitians Eat Fermented Foods
To help, she and the other RDs share their favorite ways to eat fermented foods:
Yogurt for dessert. Sauceda says she went from never eating yogurt to having it for dessert. She mixes plain yogurt with peanut butter, chocolate chips and strawberries.Homemade miso soy salad dressing. Arluk also uses this idea for veggie protein marinades. "Miso adds umami and fermented microbes to meals without added sugar."Kombucha. You can find this fermented sipper in mainstream grocery stores. "I enjoy sipping on kombucha in the afternoon and enjoy the variety of flavors," Langhough shares. "Kombucha is a great alternative to a soda if you're looking for bubbles and that crispness throughout the day."Related: Which Is the Healthier High-Protein Snack—Hard-Boiled Eggs or Cottage Cheese?
Sources:
Jordan Langhough, RD, CPT, the owner of Jordan Langhough Nutrition & Movement Shaye Arluk, MS, RDN, the nutrition and wellness coordinator at Sentara Health's Sentara Brock Cancer Center Amanda Sauceda, MS, RD, a registered dietitianGut-microbiota-targeted diets modulate human immune status. Cell.FDA Announces Qualified Health Claim for Yogurt and Reduced Risk of Type 2 Diabetes. FDA.Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health. Neuroscience & Biobehavioral Reviews.Hence then, the article about here s exactly what happens to your body when you eat fermented foods every day was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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