Fermentation Increases Vitamin C

There are two main methods of fermentation – natural or spontaneous, whereby the micro-organisms naturally present in the food or environment initiate fermentation or secondly by the addition of a 'starter culture'. An example of a natural fermentation would be in the production of kimchi or sauerkraut, whereas a starter culture is used to product kefir or natto.

Fermentation is used in many food production methods including that of yogurt and cheese.

Discover more tips for digestive health and browse our gut-healthy recipes. Want to have a go at making your own ferments? Follow our guides for how to make kombucha, how to make kefir and our quick kimchi recipe. Also check out our health and nutrition page for more recipe inspiration, health benefits guides and advice on special diets.

Nutritional profile of fermented foods

There are many variables involved in fermentation – these include the micro-organisms at work, the nutritional contribution of the ingredients used and the environmental conditions to which they are exposed. What this means is that each of these factors gives rise to thousands of different variations of fermented foods with associated variability in their nutritional contribution.

Top 5 health benefits of fermenting

1. Source of beneficial lactic acid bacteria

Most fermented foods contribute bacteria which have a potential probiotic effect. What this means is that these bacteria may help restore the balance of bacteria in your gut, support digestive health and alleviate any digestive issues. Probiotic amounts will vary, however, and the number of bacteria that arrive in the gut, where they can be of benefit, will depend on a number of factors including the food in which they are delivered, with those supplying fibres referred to as prebiotic, being the most beneficial.

2. Easier to digest

As some of the natural sugars and starches have already been broken down, fermented foods are easier to digest. For example, fermentation breaks down the lactose in milk to simpler sugars – glucose and galactose – which, if you are lactose intolerant, may make products like yogurt, kefir and cheese easier to digest.

3. Improves the availability of nutrients

When we ferment certain types of food we help to increase their health potential– this includes making the vitamins and minerals they provide more available for our bodies to absorb. This is because some natural compounds, like phytic acid found in legumes like soy beans, may inhibit our absorption of nutrients like iron and zinc. However, by fermenting these foods we remove these 'anti-nutrients' making their nutritional content more available to us. The same benefits have been seen with sourdough with improvements in mineral availability, lower glycaemic responses and a greater break down of proteins, all being cited.

Additionally, by boosting the beneficial bacteria in your gut, you may promote their ability to manufacture B vitamins and vitamin K.

4. May improve mood and behaviour

Our understanding of the gut and how it impacts our mood and behaviour is fast evolving and it would appear that fermented foods may play an important part. Certain strains of probiotic bacteria, including Lactobacillis helveticusand Bifidobacteria longum, commonly found in fermented foods, may improve symptoms of anxiety and depression.

Another strain, Lactobacillis casei Shirota , may also influence the production of cortisol and minimise physical symptoms of stress.

5. May support heart health

Consuming fermented foods as part of a healthy, balanced diet appears to be associated with a lower risk of heart disease. The mechanisms at play may include modest reductions in blood pressure and improvements in cholesterol balance.

Is fermented food safe for everyone?

Fermented foods are safe for the majority of people, however, some individuals, such as those with a histamine intolerance, may experience side effects. Furthermore, if fermented foods are new to you or you are not used to a fibre-rich diet you may experience symptoms such as bloating and flatulence.

Introducing fermented foods to someone who is critically ill or immune-compromised should be done with caution and under the guidance of a GP or healthcare professional.

When making your own fermented foods, always follow recipes and be sure to use sterile equipment, follow fermentation times and temperatures carefully.

Tucker Fine Strength

Fermentation Increases Vitamin C