• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Eat Well.
Live Well.
Be Well.
Display Search Bar
  • Dinners Made Simple
  • Work with Us
  • Let’s Chat!
  • Blog
Follow us on Facebook! Follow us on Instagram! Follow us on Pinterest! Follow us on Twitter! Follow us on YouTube!

The Real Food Dietitians

Eat well. Live well. Be well.

  • Home
  • Recipes
    • Specialty Diets
      • Whole30
      • Paleo
      • Egg-Free
      • Dairy-Free
      • Gluten-free
      • Grain-Free
    • Meal Prep Recipes
    • Whole30
    • Freezer-Friendly
    • Appetizers
    • Main Entree
    • Breakfast
    • Drinks & Smoothies
    • Instant Pot
    • One-Dish Meals
    • Slow-Cooker
    • Instant Pot
    • Salads & Sides
    • Sauces & Dressings
    • Soups & Stews
    • Snacks
    • Sweets & Treats
  • Real Plans
  • Meal Prep

Jan 25, 2016 By Jessica Beacom

5 Reasons to Eat Fermented Foods Everyday

There’s a new superfood in town and it’s centuries old.

5 Reasons to Eat Fermented Foods Everyday http://simplynourishedrecipes.com/5-reasons-to-eat-fermented-foods-everyday/

Sauerkraut is making a comeback

And so are it’s bubbly cousins kombucha, kimchi and kefir – just to name a few. Long gone are the days of the lackluster, soft and somewhat slimy kraut in a can. The revival of lactofermented foods brings us crisp krauts in a variety of flavors, crunchy garlic-dill pickles, probiotic-rich condiments and delightfully fizzy beverages.

Wonder what all the hype is about fermented foods!? They’re awesome and we love them and we can’t wait to share with you why we think so highly of them. (Wow. I should probably take a breath here, huh?)

What is Lactofermentation?

Lactofermentation, or fermentation, is the process of using bacteria or yeast to convert sugars or starches (carbohydrates) to acid, gas or alcohol. One of the best examples of this is using yeast to leaven bread or lactic acid bacteria to preserve vegetables. Lactic acid bacteria (LAB), or lactobacilli, are naturally present on the surface of fruits and vegetables. They also happen to be naturally occurring on your skin and in your gastrointestinal, urinary and reproductive tracts. These bacteria, when present in an anaerobic (without oxygen) environment, feed on the sugars and starches in the vegetables or fruits to produce lactic acid. This lactic acid then lowers the pH thereby killing off harmful or pathogenic bacteria and while preserving the food without the use of vinegar or preservatives. 

This process of fermentation allows us to safely produce sour foods like sauerkraut, kimchi (spicy Chinese cabbage and peppers), yogurt and kombucha, just to name a few.

In addition to preserving the food, the foods and beverages become probiotic-rich (i.e. good for the gut), produce their own enzymes which help you digest your food better and supply a healthy dose of B-vitamins and omega-3 fatty acids.

Old world ‘technology’ meets modern science

Lactofermentation has recently begun to gain traction in the health world thanks to new research pointing to the link between brain and gut health, but it’s actually an old world method of food preservation. Back in the day before refrigeration people needed to preserve their summer harvests and store the milk from dairy goats and cows without worry of it spoiling. They may not have had microscopes but they knew that the addition of salt and/or naturally occurring yeasts or bacteria could retard spoilage during the long winter months when nothing could grow, thus helping to ensure their survival.

New research pertaining to this centuries old process is emerging almost daily which supports the benefits of using fermented foods daily to help balance and augment your gut microflora. A healthy and robust colony of beneficial bacteria in the gut can support a healthy immune system and improve brain function, among other things.

You can start to see why we’re so keen on these foods but in case you’re not fully convinced to dive into a jar of Homemade Sauerkraut or try your hand at these insanely easy and delicious Fermented Carrots with Dill, here are our top 5 reasons to add fermented foods to your diet every day.

5 Reasons to Eat Fermented Foods Everyday http://simplynourishedrecipes.com/5-reasons-to-eat-fermented-foods-everyday/

5 Reasons to Eat Fermented Foods Every Day:

1)   Abundant in beneficial bacteria: Fermented foods are full of beneficial bacteria. When you consume these foods you’re introducing numerous strains of beneficial bacteria into your digestive system. These bacteria are micro-organisms referred to as probiotics, which means ‘for life’. These bacteria then take up temporary residence in your intestines where they produce vitamins, strengthen the immune system and help crowd out pathogenic or disease-promoting bacteria thus helping to balance your gut flora (the community of bacteria in your gut). Additionally, the short-chain fatty acids produced by the bacteria help maintain the integrity of the cells lining your digestive tract. 

Did you know? Probiotics in pill or supplement form are often limited to 3-5 strains. Fermented foods can have up to 100 times the amount of bacteria found in your daily supplement for just a fraction of the price.

2)    Preserves food and nutrients: Fermentation is a way of preserving food for long periods of time with little or no energy inputs thanks to bacteria and yeasts who do much of the work. The lactic acid found in fermented foods is a natural preservative that inhibits the growth of harmful bacteria and keeps food safe (and delicious) for longer. In addition, this ancient technique of preserving foods not only protects the nutrients in the food from degrading but also makes them more bioavailable to your body. Take for example cabbage, which is a good source of vitamin C. When you eat raw cabbage much of it passes through your digestive tract undigested so you don’t get that much vitamin C. But when it’s been fermented into sauerkraut, the amount of vitamin has not only increased but it’s also easier for your body to absorb. 

3)    Enhances the Immune System: Since nearly 80% of your immune system is located in your gut, it makes sense that you’d want to supply it with plenty of probiotic-rich fermented foods to keep it strong. When you have more good bacteria than bad you increase your chances of being able to fight infections and lower inflammation.

4)    Improves digestion and gut health: Fermented foods improve gut health by balancing the composition of your gut flora to help you better digest and absorb the food you eat. Foods fermented are also full of digestive enzymes that can help you more easily break down and absorb what you put into your body. This is good news for healthy eaters because it means you get more bang for your buck when consuming a nutrient-rich diet. 

5)    Affordable: You can buy many fermented already made at most natural food stores and some supermarkets but you’ll likely pay a pretty penny for these precious, probiotic powerhouses. You can easily and affordably make your own at home with just a few ingredients. To learn more about fermenting vegetables, see our Fermented Carrots with Dill recipe or our incredibly popular How to Make Sauerkraut tutorial or check out some of these great how-to articles or grab this book to get started. 

Pin it!

Fermented Carrots with Dill | Fermenting foods is an ancient method of preservation and also provides a host of nutritional benefits. Boost your immune system and gut health with this Simple recipe | http://simplynourishedrecipes.com/fermented-carrots-with-dill/

Do you eat fermented foods everyday? Let’s start a convo in the comments below – share your favorites and why you love them.

This post may contain affiliate links which won’t change your price but will share some commission.

  • Facebook442
  • Pinterest86
  • Yummly1
  • Email

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She's been described as a 'real food evangelist' and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.

< Previous Post
Next Post >

Reader Interactions

Join the Conversation

    Leave a Comment Cancel reply

  1. Manny says

    October 6, 2016 at 8:16 am

    I was looking for more information on lactofermentation. This article is great. I found everything i was intered in. Great job author!!

    Reply
    • Jessica Beacom says

      October 6, 2016 at 1:13 pm

      Hi Manny,

      So glad you found the information in this post useful. Thanks for visiting and sharing your comment!

      Reply
  2. Rhianon says

    February 22, 2017 at 2:12 pm

    What a great article on lacto-fermentation! I’ve always loved fermented foods but just started learning more about it and making them myself. Now I find myself thinking, “can I ferment it?” with so many foods, and most of the time the answer is yes! Haha. Thank you for all the great info.

    Reply
    • Jessica Beacom says

      February 24, 2017 at 5:42 pm

      Hi Rhianon,

      Thank you for your kind words! I’m so happy you found our post. I’m totally with you on the “can I ferment that?!” Right now one of my favorite things to ferment is lemons and limes. I use them to add flavor to soups, stews, salad dressings, beverages and more. So good!

      Happy fermenting!

      Reply
  3. KoKo says

    July 8, 2018 at 11:10 am

    This was so comprehensive & easy to read!! Thank you for this!

    Reply
  4. Anna says

    January 10, 2019 at 3:18 am

    In Russia its the only thing we eat in winter. As everyone has a summer garden where during spring summer and fall we grow fruits and vegetables, we have loads of them by the end of the season, so there’s only one way to save them for the future – ferment them.

    Reply
    • Stacie Hassing says

      January 16, 2019 at 11:33 am

      Very cool!

      Reply
  5. John says

    February 9, 2019 at 8:34 am

    Is the kraut in the store as good as homemade health wise?

    Reply
    • Jessica Beacom says

      February 12, 2019 at 9:54 am

      If you purchase a kraut that is naturally fermented and in the refrigerator section (only cabbage, water, salt and any other veggies or flavorings but WITHOUT vinegar) then I’d say yes, it’s just as healthy as the homemade version.

      Reply
  6. Augustina M. says

    May 12, 2019 at 7:27 am

    I’ve had problems with candida over the years, and I’ve always been told to avoid fermented foods, as these can feed candida. Do you agree with this? Is the probiotic benefit bigger than the candida correlation?

    Reply
    • Stacie Hassing says

      May 14, 2019 at 9:24 am

      Definitely something you would want to discuss with your health care team. All cases are different and it can depend on the severity of the condition.

      Reply

Primary Sidebar

Welcome

The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

Free eBook

Sign up to get your FREE recipe eBook + weekly newsletter!

Favorite Recipes

Four fresh artichokes in an Instant Pot ready to cook

How to Make Instant Pot Artichokes

A large stack of sweet potato pancakes on a white plate topped with a pad of butter, pecans, and maple syrup.

Fluffy Sweet Potato Pancakes (gluten-free)

30 Whole30 Appetizers (Gluten and Dairy-free)

Three mason jars filled with yogurt and topped with homemade Paleo Granola and fresh raspberries

Paleo Granola with Honey and Cinnamon

Curry Chicken Salad (Whole30)

A piece of Western-style breakfast casserole on a speckled plate and topped with sliced avocado.

Western-Style Breakfast Casserole

Free Recipe eBook

Sign up to get your FREE recipe ebook + weekly newsletter!

Follow us on Facebook! Follow us on Instagram! Follow us on Pinterest! Follow us on Twitter! Follow us on YouTube!
  • Disclaimer
  • Terms & Conditions
  • Privacy Policy
  • Newsletter Sign Up
  • Let’s Chat!
Copyright © 2021 The Real Food Dietitians Site Credits. Designed by Melissa Rose Design. Developed by Once Coupled.
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.AcceptReject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

How about a free recipe ebook?

Sign up for our newsletter and get your FREE recipe ebook delivered right to your inbox!

We respect your privacy! Your information will *never* be shared, traded or sold to a 3rd party.
  • 442
  • 86
  • 1