Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action.

Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol).

Fermented foods are full of probiotics that aid in digestive and overall health.

Historically, food fermentation was performed as a method of processing and preservation.

In Kenya fermented foods include; porridge (uji and kirario), fermented milk products (kule naoto, mursik, amabere amaruranu, and suusa, mala), alcoholic beverages from maize and/ or sorghum or millet malt (busaa), fermented fruit mashes/ wine (mnazi and muratina).

Other fermented foods include;yoghurt, cheese,tamarind juice, kimchi, kombucha, buttermilk, sour cream, vinegar

Fermented foods are rich in beneficial bacteria known as probiotics.

Key health benefits of fermented foods:

1. Improves Digestive Health– The probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut and may alleviate some digestive problems. Probiotics are believed to reduce uncomfortable symptoms of Irritable Bowel Syndrome (IBS), a common digestive disorder
2. Boosts Your Immune System– Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold
3. Smooth digestion– The fermentation process has already broken down some natural sugars and starches, so your digestive tract doesn’t have to work as hard. The “good” bacteria in fermented products can also help digest other foods you eat
4. Boost nutrients absorption– fermentation helps break down and destroy antinutrients – such as phytates and lectins – which are compounds found in seeds, nuts, grains, and legumes that interfere with the nutrient absorption
5. Fights bad bacteria– beneficial bacteria lower your intestine’s pH levels and produce germ-fighting proteins. Both can quell the overgrowth of harmful bacteria
6. Reduce inflammations– Probiotics stimulate proper immune system function and may lower the risks of inflammation-driven conditions such as heart disease, diabetes, and cancer
7. Improves mental health– studies show that the probiotics found in fermented foods have a positive impact on psychiatric disorder-related behaviors such as anxiety, depression, obsessive-compulsive disorder, memory ability and autism spectrum disorder.

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/

https://www.healthline.com/nutrition/fermentation#benefits

https://academicjournals.org/journal/AJFS/article-full-text/E3C45B662071

#healthyfood

#fermentdfoods

#healthyeating

#healthylifestyle

#wellness

#nutrition

#nutritioncoach