Fermented foods: guardian angels of the microbiota

Bread, chocolate, beer, cheese... All over the world, fermented foods are relentlessly conquering our tables. Whether just a fad or a lasting trend, in recent years the popularity of some fermented foods has been on the rise. What lies behind this newfound fame? They’re mobilizing to restore order in our microbiota. Consumed regularly and in moderation, fermented foods can actually improve gut health.^1,2

Protecting us since the dawn of time

Fermented foods have always got us right in the gut. Food lovers give them pride of place in every meal, so much so that in some countries they make up more than a third of the food consumed. Long made using traditional methods, many can now be produced on an industrial scale thanks to the use of cans. This has significant benefits for food safety, since fermentation slows the proliferation of pathogenic bacteria, eliminating the need for numerous additives.

Best source of nutrition

In 1857, Louis Pasteur showed that fermented foods contain microbes that alter their nutritional composition and bioactive properties. Their shelf life is drawn out, their flavors change, and they act differently on our gut microbiota. This process is like a true fighting machine, enriching food with nutrients and live microbes that support our “second brain".³ The bacteria, yeasts, fungi, and molds that pass through our gut as a result seem to help prevent certain diseases associated with imbalances of the gut microbiota, such as type 2 diabetes and obesity.^{4, 5}

Fighting on all fronts at once

Three pickles and a glass of kombucha every weekend won't work miracles. For a healthy gut, fermented foods should be consumed regularly, as part of a healthy diet. Only then can they have a positive effect on the gut microbiota. This is mainly because they ensure greater diversity of microorganisms in the gut. This diversity is essential to effective immune function and healthy metabolism. It may even ensure good brain and mental health, influencing conditions such as depression, Alzheimer’s disease, and Parkinson’s.^{6, 7, 8}

Strategists for the immune function

Fermentation also promotes the development of bacteriocins, which block the growth of harmful bacteria in our gut. Fermented foods thus shield us from a host of enemy agents, strengthening our intestinal barrier and reducing the risk of infection.¹³ Some, such as cabbage, even contain additional vitamin C once fermented. Yet another benefit of fermentation for microbiota is that it promotes the synthesis of short-chain fatty acids (SCFAs). The advantages of this are clear, since SCFAs seem to help regulate immune function in the gut.¹⁴

Large amounts of essential minerals

To function properly, the human body needs to absorb certain substances in sufficient quantities. This includes minerals essential for life, such as iron, zinc, and calcium. However, many foods, such as cereals, have a high phytic acid content. While phytic acid is also essential for health, when consumed in excess, it contributes to the retention of ingested minerals at the intestinal barrier. By reducing the phytate content of foods, the fermentation process appears to help improve mineral absorption.¹⁵

Impeccable track record

Fermented foods safely expose our gut microbiota to numerous microorganisms. Of course, a huge plate of undercooked sauerkraut can lead to bloating. But when properly prepared, fermented foods seem to have only positive effects on our microbiota. If you’re still not convinced, start with small amounts of the fermented foods you find most appetizing. By then trying more, you’ll discover an unexpected variety of flavors that it would be a shame to ignore. To boost their effect on microbiota, combine them as often as possible with foods rich in prebiotics, such as fruits and seeds. However, pregnant women, immunocompromised individuals, and those with liver disease should first seek medical advice. Some fermented foods, such as kombucha, contain alcohol and should be consumed in moderation.