1. Easily Digested
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The process of fermenting food leads to some of the natural sugars and starches in the foods to break down – this includes lactose. This gives your body less work to do, making it generally easier to digest, especially if you’re lactose intolerant.
2. Can improve mood
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Mood and behaviour has now been proven to have a direct link to our gut health. Some of the strains of probiotic bacteria in fermented food, such as Lactobacillus helveticus and Bifidobacterium longum, have been found to potentially help with anxiety and depression.
3. Source of good bacteria
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Fermented foods often contain probiotic bacterias, which can help with restoring the balance of bacteria within your gut. Of course, depending on which food is fermented and many other factors, will depend on how much probiotic and benefit you will get.
4. Improves absorption of nutrients
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Some types of food when fermented will rise in their health potential. One main reason for this is that compounds such as phytic acid are removed from the foods during the process. This allows some nutrients to become more easily absorbed by our bodies.
5. Can support heart health
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There has been a link found between fermented foods included in a healthy diet and decreased risk of heart disease. It’s believed that the reason for this is that cholesterol balance and blood pressure can both be improved by eating fermented foods in moderation.
6. Anti inflammatory
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If your diet is rich in fermented food, you are likely to experience reduced inflammation in your body. Fermented foods contain anti-inflammatory compounds, which help improve the diversity of gut microbes, in turn reducing molecular signs of inflammation.
7. May help with diabetes
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Because of the anti inflammatory properties within fermented foods, eating them helps to reduce levels of interleukin-6. This is a compound in the body found to be higher in people with type 2 diabetes. Therefore, consuming these foods could lower your risk of diabetes.
8. May decrease risk of stroke
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Fermented foods have been found to be associated with a reduced risk of ischaemic stroke. Whilst this can vary according to stroke types, fermented food may prevent your arteries from narrowing, allowing for easier blood flow, reducing risk of clotting.
9. Promotes bowel regularity
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Frequently eating fermented foods could potentially assist with regular, healthy bowel movements. A study found that people suffering with constipation noted an improved frequency and consistency in their toilet habits once adding more fermented food into their diet.
10. May improve immune system
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The live bacteria in fermented foods can help promote a healthy gut microbiome, which is essential for proper immune function. Research has found that after 10 weeks of following a diet high in fermented food, immune responses were significantly boosted.
11. Antimicrobial properties
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Because of the beneficial balance of bacteria linked with fermentation, there have been found to also be antimicrobial effects on the body. The food has anti-fungal and antibacterial properties, which help to fight again pathogens. An example of this is some types of salmonella.
12. May improve cognitive function
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Probiotics found in fermented food were used in a trial using mice. It was found that the mice’s memory was improved. Scientists then trialled this in humans, where it was found to modulate brain activity and stimulate neuroplasticity.
13. Help boost bone health
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Fermented dairy products in particular have been found to boost bone health. This is because of the high levels of calcium, protein and vitamins D & K2. Consumption of these foods are linked to improved bone mineral density, prevention of bone loss and positive changes in bone turnover.
14. Promotes cardiometabolic health
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There has been a lot of research to indicate that fermented foods may contribute towards lowering the risk factor of cardiovascular disease. Risks include unhealthy levels of low-density lipoprotein cholesterol, insulin resistance and hypertension. The compounds in fermented food can help tackle these issues.
15. May help with weight management
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The beneficial bacteria in fermented foods may help improve metabolism and aid in weight management. A key reason for this is down to the kimchi consumption, which affects the genes responsible for creating fat cells in the body. This can lead to reduced body fat and a lower BMI.
16. Regulates cell growth
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Research has found that fermented foods can help regulate cell growth and proliferation. Because of this, diets high in fermented food could contribute towards preventing some types of cancer. Some of the probiotics may stop cancerous cells from forming.
17. Supports healthy skin
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A healthy gut microbiome can help improve skin health and reduce the appearance of skin conditions such as acne and eczema. The beneficial bacteria in fermented foods can help improve the health of the skin by reducing inflammation and promoting healthy bacteria on the skin.
18. Protection against toxins
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Daily consumption of fermented foods can potentially play a role in removing unwanted toxins from your body. Compounds that are often found within fermented foods, such as lactobacillus, have the ability to bind heavy metals and remove them from the body.
19. Reduced overeating
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Fermented foods have been known to help promote feelings of fullness due to the compounds and probiotics within them. This can help you feel full more quickly whilst eating and full for longer periods of time. Therefore, this can help reduce overeating.
20. Increased energy
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Because of the other benefits associated with fermented foods, for example improved digestion and nutrient absorption, this can lead to increased energy levels. This is because the body is sufficiently nourished and not held back by bloating, constipation or fatigue.
21. Reduced risk of allergies
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Regular consumption of fermented foods may help to reduce your risk of allergies and even asthma. This is because fermentation helps to break down the proteins within foods that can cause allergic reactions, therefore reducing the risk of food allergies.
22. Reduced risk of osteoporosis
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The probiotics in fermented foods can contribute towards increasing calcium absorption in the body. Therefore, eating enough of these foods can play a part in reducing the risk of osteoporosis. The vitamins and minerals in fermented foods are essential for bone health.
23. Improved dental health
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Regularly eating fermented foods may help to promote healthy bacteria in your mouth, which can improve your overall oral health. This is because the foods have been proven to reduce the growth of oral pathogens, reduce risk of cavities and gum disease.
24. Reduced risk of kidney stones
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Kidney stones can happen when your body can’t break down crystal-forming substances in your urine. Fermented foods such as yogurts can help break down the salts that turn into kidney stones. The foods also help to balance calcium levels, which is essential for prevention of kidney stones.
25. Improved sleep
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The link between your gut and brain also has an impact on your sleep. Research has shown that fermented foods can enhance sleep quality. One study revealed that pregnant women who regularly ate fermented foods had infants and toddlers that were more likely to sleep 10+ hours.
26. Promotes wound healing
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Inflammation has been proven to significantly slow the healing process in wounds and increase scarring. Because of the beneficial bacteria in fermented foods, inflammation is vastly reduced. Therefore, eating these foods may promoting faster healing and less scarring.
27. Reduced risk of urinary tract infections
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Fermented foods may help to prevent or treat urinary tract infections. This is because these types of foods contain probiotics, which work to promote healthy bacteria in the urinary tract. In turn, this can help to fight against the bacteria which causes UTIs.
28. Reduced risk of colon polyps
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Some research has suggested that eating fermented foods as part of a balanced diet may be associated with a lower risk of colon polyps. The polyps happen due to an abnormal production of cells, causing the bowel lining cells to grow too quickly. Fermented foods can regulate the cell growth helping to prevent this.
29. Supports liver function
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When you include more fermented foods in your diet, you will improve your digestion and enhance your nutrient absorption. This will in turn help to support your liver function by promoting healthy bacteria in your gut, helping to prevent liver disease.
30. Reduced risk of eczema
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There has been research to show that eating significant amounts of fermented foods can play a role in reducing your risk of eczema. Another study showed that women who ate fermented foods whilst pregnant were less likely to have infants who suffered from eczema.