Fermented foods for a healthy gut

A healthy gut is the foundation for our general well-being. Did you know that around 80% of our immune system is located in the gut? A balanced diet, rich in nutrients, plays a crucial role in this.

Fermented products such as sauerkraut and kimchi are not only delicious, but also rich in lactic acid bacteria, which support your digestion and promote your intestinal health.

The process of fermentation makes the nutrients in these foods more available, which contributes to improved health. In this article, you will learn how to integrate fermented products into your everyday life to benefit from their advantages.

The power of fermentation: what’s behind it?

Fermentation is an ancient process that is much more than just a method of preserving food. Fermentation allows you to preserve food in a natural way and increase its health benefits. This process has been used for centuries to preserve food and improve its taste.

An important aspect of fermentation is the natural process of lactic acid fermentation. “Lactic acid fermentation is a microbiological process that improves the shelf life and taste of food,” explains an expert in the field.

The natural process of lactic acid fermentation

During lactic acid fermentation, sugars are converted into lactic acid by lactic acid bacteria. This process lowers the pH value of the food, making it more difficult for harmful microorganisms to multiply. The result is food that not only has a longer shelf life, but also a unique taste and improved texture.

One example of this is sauerkraut, which is made by fermenting white cabbage. Lactic acid fermentation preserves the cabbage and gives it its characteristic taste.

Fermentation as a traditional preservation method

Fermentation was originally developed as a method of preserving food, especially in times and regions where refrigeration was not available. You can imagine how important this technique was for our ancestors to preserve food over the winter or on long journeys.

Different fermentation techniques have developed in different cultures around the world. From sauerkraut in Europe to kimchi in Korea and fermented fish sauces in South East Asia – the variety of fermented products is impressive.

Today, we value fermented products not only for their shelf life, but above all for their unique taste and health benefits. Fermentation allows you to preserve food in a resource-saving way, as no energy is required for cooling or heating.

Why fermented foods promote your gut health

By eating fermented foods, you can support your intestinal health in the long term. Fermented foods contain a variety of nutrients and probiotic cultures that strengthen your digestion and have a positive effect on your intestinal flora.

The role of lactic acid bacteria for your intestinal flora

Lactic acid bacteria play a central role in the fermentation of food. They are not only responsible for preservation and taste, but also for promoting your intestinal health. These bacteria support the balance of your intestinal flora by inhibiting harmful bacteria and promoting the production of vitamins and other beneficial substances.

A healthy balance of intestinal flora is crucial for good digestion and a strong immune system. By regularly eating fermented foods, you can strengthen your intestinal flora and improve your overall health.

Better nutrient absorption through fermentation

The process of fermentation makes nutrients more accessible to your body. Fermentation breaks down complex nutrients into simpler compounds, which can be seen as a kind of ‘pre-digestion’. This makes it easier for your digestive system to work and allows for better absorption of nutrients.

Fermented foods are rich in vitamins, minerals and phytochemicals. Fermentation can even increase the content of certain vitamins, such as vitamin C and B vitamins. By eating fermented foods, you can ensure that you are absorbing important nutrients that are necessary for your health.

Sauerkraut: the German classic among fermented foods

A picture of homemade sauerkraut — Fermented foods for a healthy gut 2

If you’re looking for an easy way to improve your diet, sauerkraut could be the answer. Sauerkraut is a traditional German fermented food that is not only delicious but also very healthy.

Nutritional profile and health benefits

Sauerkraut is rich in vitamins, especially vitamin C, and contains a variety of lactic acid bacteria that promote your intestinal health. Fermentation not only preserves the vegetables, but also improves nutrient absorption.

The lactic acid bacteria in sauerkraut support healthy intestinal flora, which in turn can strengthen your immune system. Sauerkraut is also a good source of fiber, which supports your digestion.

Raw vs. heated sauerkraut: important differences

There is a crucial difference between raw and heated sauerkraut that you should take into account in your diet. If you cook or heat sauerkraut, you destroy both the heat-sensitive vitamin C and the valuable lactic acid bacteria that are important for your intestinal health.

Raw, unpasteurized sauerkraut from the chiller cabinet or homemade offers you the most health benefits as it contains live bacterial cultures. You can decide for yourself whether to enjoy sauerkraut raw as a salad or side dish or serve it traditionally warmed – depending on whether the taste or the probiotic effect is more important to you.

Kimchi: The Korean superfood for your gut

If you want to strengthen your gut, you should include kimchi, a traditional Korean fermented vegetable, in your diet.

A jar of kimchi with Chinese cabbage, carrots and spring onions — Fermented foods for a healthy gut 3

Diverse ingredients and their effects

Kimchi contains a variety of ingredients that have positive effects on your health. Fermentation breaks down the nutrients in the vegetables and the lactic acid bacteria promote healthy intestinal flora.

The combination of Chinese cabbage, carrots, spring onions, garlic and ginger provides a wide range of vitamins, minerals and antioxidants.

Simple recipe for homemade kimchi

You can easily make kimchi yourself and adjust the spiciness and seasoning to your taste. For a basic recipe, you will need Chinese cabbage, carrots, spring onions, garlic, ginger, chili flakes, fish sauce (or soy sauce for a vegetarian version) and salt.

The fermentation process begins by soaking the Chinese cabbage in salt water to soften it and activate the first lactic acid bacteria. After rinsing and draining, mix the cabbage with a paste made from the other ingredients and pour everything into a clean jar.

Leave the kimchi to ferment at room temperature for 2-5 days before putting it in the fridge, where it will keep for several months.

Yogurt and kefir: a comparison of fermented dairy products

If you’re looking for fermented dairy products, yogurt and kefir are two popular options. Both offer a variety of health benefits, especially for gut health.

Probiotic effect of yogurt

Yoghurt is known for its probiotic effect, which is supported by the presence of lactic acid bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria help to strengthen the intestinal flora and can therefore help to improve digestion.

Some of the benefits of yogurt are:

Support intestinal health with probiotic bacteria
Improvement of digestion
Strengthening the immune system

Kefir: the Caucasian miracle drink

Kefir is a fermented milk drink that originates from the Caucasus and is produced by using kefir nodules, which are a symbiosis of bacteria and yeasts. Kefir contains a variety of microorganisms, including up to 150 different types of bacteria and yeasts.

A glass container filled with creamy, slightly carbonated kefir, its surface glistening under warm, natural lighting. In the background, a wooden table with a simple, rustic texture, complementing the dairy product's earthy tones. The overall scene exudes a sense of health, tradition, and the nourishing qualities of this fermented milk beverage, conveying its suitability as a component of a balanced, gut-friendly diet. — Fermented foods for a healthy gut 4

Diverse microorganisms for healthy intestinal flora
Small amounts of alcohol due to fermentation with yeasts
Particularly suitable for people with digestive problems

You can particularly benefit from kefir if you have problems with digestion, as it can have a particularly positive effect on the intestinal flora due to the variety of microorganisms.

Kombucha: fermented tea with added health benefits

Kombucha is more than just a trendy drink; it offers a wide range of health benefits. This fermented tea drink has its origins in Asia and is known for its health-promoting properties.

What is a Scoby and how does it work?

A scoby (Symbiotic Culture of Bacteria and Yeast) is a symbiotic culture of bacteria and yeast that is responsible for the fermentation of kombucha. Fermentation produces a drink that is rich in probiotics and other health-promoting substances.

Be careful with alcohol content and home production

During the production of kombucha, fermentation always produces a certain amount of alcohol, which can be between 0.5% and 3% depending on the fermentation time and conditions. If you make your own kombucha, you should know that the alcohol content increases with longer fermentation times. Commercially produced kombucha is often processed so that the alcohol content is below 0.5%.

It is important to ensure absolute hygiene when making your own kombucha to avoid contamination with unwanted microorganisms. You should also bear in mind that home-made kombucha contains caffeine from the tea used, which can lead to sleep disturbances in sensitive people if it is drunk in the evening.

Asian art of fermentation: miso and tempeh

Fermentation in Asian cuisine results in products such as miso and tempeh, which are rich in nutrients and flavor. These fermented foods not only offer a variety of health benefits, but also enrich your dishes with their unique flavor.

Miso: the umami-rich seasoning paste from Japan

Miso is a traditional Japanese seasoning paste made by fermenting soybeans, rice or barley. It is rich in umami flavor and offers a variety of health benefits, such as improved digestion and a strengthened immune system. With its intense flavor, miso can be used in many dishes, from soups to marinades.

You can use miso to add a deep, rich flavor to your dishes. It is a versatile food that finds its place in both traditional Japanese cuisine and modern recipes.

Tempeh: protein-rich alternative from Indonesia

Tempeh is a traditional Indonesian fermentation product in which cooked soybeans are fermented with a noble mold (Rhizopus oligosporus), resulting in a firm, sliceable cake. With its nutty, earthy taste and firm texture, tempeh is an excellent protein-rich alternative to meat in your diet.

You benefit from the high protein content (around 19g per 100g) as well as valuable nutrients such as iron, calcium, magnesium and B vitamins, which are made more readily available through fermentation. Tempeh can be prepared in many different ways – marinated and fried, grilled, baked or crumbled as a substitute for minced meat in various dishes.

Sourdough and apple cider vinegar: Versatile helpers in everyday life

In the world of fermented foods, sourdough and apple cider vinegar stand out for their culinary and health benefits.

A glass of apple cider vinegar with the "vinegar mother" — Fermented foods for a healthy gut 5

Sourdough bread: wholesome and aromatic

Sourdough bread is not only delicious, but also more digestible than conventional bread. The fermentation breaks down the gluten better, making it easier to digest for many people.

Sourdough is created by the natural fermentation of flour and water, in which lactic acid bacteria play an important role. These bacteria produce lactic acid, which gives the bread its characteristic taste.

Apple cider vinegar: More than just a condiment

Apple cider vinegar is a versatile product that can be used for more than just seasoning food. It contains acetic acid, which has antibacterial properties and therefore acts as a natural preservative.

The “vinegar mother” found in high-quality apple cider vinegar is a sign of natural production and contains valuable bacterial cultures. Apple cider vinegar can also be used to aid digestion and as a skin care product.

Taken regularly, apple cider vinegar can stimulate your metabolism and possibly help regulate blood sugar levels.

Making fermented foods yourself: Basics and tips

The art of fermentation allows you to enjoy healthy foods and expand your cooking skills at the same time. Fermented foods are not only delicious, but also offer numerous health benefits, especially for your gut health.

The right equipment for home fermentation

To ferment successfully, you need the right equipment. Glass containers are ideal as they are easy to clean and you can observe the fermentation process well. Make sure that your containers, tools and hands are clean to avoid unwanted germs.

Another important aspect is the use of salt. The recommended amount is around 2% salt, as this inhibits undesirable bacteria and promotes lactic acid fermentation.

Avoid common mistakes

When fermenting at home, some typical mistakes can occur, but you can easily avoid them. Make sure your vegetables are completely covered in liquid, as parts that come into contact with air can become moldy. Use weights to keep the vegetables below the surface.

Pay attention to hygiene to avoid unwanted germs.
Use the right amount of salt to promote lactic acid fermentation.
Observe the fermentation process regularly and react to signs such as bulging lids or white deposits.
Discard the fermentation if you notice mold or a foul smell.

By following these tips, you can produce healthy fermented foods and enrich your diet.

How to integrate fermented foods into your diet

By including fermented foods in your daily diet, you can strengthen your intestinal flora and improve your well-being. Fermented foods such as sauerkraut, kimchi, yogurt and kefir are rich in probiotic microorganisms that support your digestion.

To get the most out of the health benefits, you should consume fermented foods regularly and in small quantities. Start with small portions, especially if your digestion is sensitive. A tablespoon of sauerkraut or a glass of kefir a day is a good start.

You can incorporate fermented foods into your meals in a variety of ways. They serve as a tasty side dish, as an ingredient in soups and dressings or as a healthy breakfast. It is important that you add them to your dishes raw or after cooking to preserve the living microorganisms.

A combination of different fermented foods promotes the diversity of your intestinal flora and can have a positive effect on your digestion and general well-being. Try out different options and find out what you like best.

FAQ

Q: What are the benefits of fermented foods for gut health?

A: Fermented foods contain lactic acid bacteria that support the intestinal flora and improve the absorption of nutrients. They can also aid digestion and strengthen the immune system.

Q: How can I make fermented foods myself?

A: To make fermented foods yourself, you need a starter culture, the right equipment and a suitable environment. It is important to avoid common mistakes, such as using unsuitable containers or not maintaining the correct temperature.

Q: What is the difference between raw and heated sauerkraut?

A: Raw sauerkraut contains more vitamins and lactic acid bacteria than heated sauerkraut. However, heated sauerkraut can still offer some health benefits, albeit to a lesser extent.

Q: Can I eat fermented foods on a certain diet?

A: Yes, many fermented foods are also suitable for certain diets, such as a gluten-free or lactose-free diet. However, it is important to check the ingredients and production to ensure they meet your dietary requirements.

Q: How can I integrate fermented foods into my diet?

A: You can use fermented foods such as sauerkraut, kimchi or yogurt as a side dish or ingredient in various dishes. You can also drink fermented drinks such as kefir or kombucha to support your gut health.

Q: Are fermented foods also suitable for people with sensitive stomachs?

A: Yes, many fermented foods can be suitable for people with sensitive stomachs as they aid digestion and support the intestinal flora. However, it is advisable to start slowly and in small quantities to check your tolerance.