What's the deal with fermented foods & probiotics? 6 impressive health benefits you may be missing

The idea of consuming something fermented initially seemed quite repulsive. For me at least, fermented denoted “rotting”. How can eating a "rotten" food actually be healthy??  But fortunately somewhere along the way my logical brain has overtaken my gut’s natural reaction to the concept of fermentation. I’ve since experienced this latest health trend firsthand. And I am really glad that I did…and my gut is even gladder!
 
The bacteria living inside us
Our microbiome refers to the bacteria that reside within our bodies. Actually technically speaking, we have far more bacterial cells than we do human cells in our bodies! In fact, they outnumber us, 10 to 1! This amounts to a few pounds of bacteria living in our guts alone. Kinda gross, yeah. But without them, we wouldn’t survive for long. They’ve been hitching a ride on us since the beginning of time. As a result we’ve developed a symbiotic, mutually beneficial relationship.
 
A diverse microbiome makes our bodies more resilient to external health threats. As we know, the world around us is filled with nasty germs; viruses, bacteria, fungi, parasites, etc. There’s a reason we’ve survived on this planet for so long. Our microbiome (the good germs) can in large part be credited for our survival.
 
Modern day probiotics
These days, market shelves are saturated with Kombucha drinks and probiotic blends that tout multiple health benefits. Wellness articles are constantly promoting probiotics for a healthy body. Sure, you could just pop a probiotic pill and call it a day. But I’m a firm believer in trying to meet your body’s needs with natural sources rather than with highly processed ones (i.e. capsules and supplements). The idea is to try to get the whole rather than each of the parts separately.
 
Over time our diets have become increasingly processed and less nutritious. A quick look around demonstrates the devastating effects this modern day diet has had on our collective health. Where once we may have consumed foods that had plenty of good bacteria in them, today we have to make a far more concerted effort to ensure those very foods remain a part of our regular diets. What’s more, our foods have become increasingly “clean”. While crucial for keeping the bad bacteria out, the way we practice food safety may also be keeping the good bacteria out.
 
So what exactly are fermented foods and what are the benefits? 
 
Disclaimer
I am not a scientist and I have not conducted any of my own studies to validate the claims of fermented foods or probiotics. These are just claims and I advise you to do your own research, in consultation with your doctor, to determine what’s best for you. Probiotics may have side effects that may be contraindicated for you based on your health history. Please check with a doctor or a registered dietician prior to consuming any supplements or trying a new diet.
 
Having said this, being a health coach, I have done my fair bit of research on the subject of probiotics and fermented foods. I am very careful as to what I put into my body and I can only hope that you are the same. So without further ado, I would like to share with you what I have learned thus far about fermented foods and probiotics. 

What is fermentation?
Quite simply, fermentation is just another way to preserve food. The process can be traced all the way back to ancient times. Essentially what happens is, microorganisms (like bacteria and yeast) convert carbohydrates into acids or alcohol. It’s these acids that act as nature’s preservatives and are also what’s responsible for the zingy taste that fermented foods are known for. But why do we still rely on this process to preserve our food when technology has come such a long way?
 
Granted, today we have many different ways to preserve food, from refrigeration to freezing to drying to pasteurization to canning to chemical additives, etc. Food preservation is not as much a challenge as it was in the past. Fermentation is just one more way among many to preserve food. But there actually may be some significant benefits to consuming foods that have been preserved in this particular way.
 
But first, how do you know if you aren’t consuming enough healthy probiotics for your gut? While these symptoms can be indicative of a host of different illnesses, these can also be common signs that your gut is imbalanced:

• Uncomfortable digestive symptoms

Bloating, constipation, diarrhea, cramping, heartburn…none of these are normal signs of a healthy gut. Once other, more serious complications have been ruled out, it’s time to look more closely at your diet.

• Fatigue/low energy

A healthy gut is a healthy mind, as we’ll learn more about shortly. A foggy cloudy mind could be just another sign of an imbalanced gut. Serotonin is made primarily in the gut. It’s no coincidence that serotonin plays an important role in sleep regulation. Serotonin deficiency caused by an unhealthy gut can therefore negatively impact sleep quality, among other things.

• Allergies and eczema

Autoimmune disorders can manifest as allergies or eczema or they may present as a wide variety of other mysterious symptoms. While more research has to be done to demonstrate this link, certain strains of probiotics are demonstrating their ability to lessen inflammation.

• Multiple food intolerances

It’s normal for there to be some foods that you just can’t eat. I for one can’t eat avocadoes. Every time I do, I get severe abdominal cramps for days. Does this mean I have an unhealthy gut? Not necessarily. My brother experiences the same symptoms and something tells me it’s genetic. But when there are more foods that you can’t eat vs. foods that you can, it may be an indicator of a bigger problem with your gut microbiome.

• Heavy reliance on sugar

Sugar cravings and getting “hangry” (irritability caused by hunger) are signs that your gut may be out of whack. Normal satiation signals may not be functioning well and we then get hijacked by our cravings. A diet high in sugar can throw the gut balance off. Bad bacteria love to feed on sugar (just about as much, if not more than you do!). This overgrowth can cause inflammation, in addition to a cascade of other unwanted effects.

• Weight issues and deficiencies

Weight fluctuations and unintended weight loss or weight gain can be common signs that your gut is imbalanced. Again, this may have something to do with the effect of inflammatory chemicals released into the bloodstream. It’s possible weight loss can occur if the intestines are unable to absorb nutrients.
 
Okay…I’ve got an unhealthy gut, now what?
Now, let’s say you’ve put two and two together and you think you can make your gut a bit healthier. Or maybe your doctor has diagnosed you with an unhealthy gut. Maybe they’ve prescribed probiotics for you. Maybe you just finished a round of antibiotics and you want to strengthen your gut. How exactly can fermented foods help you?
 
Purported health benefits of fermented foods:

• Rich in probiotics

As we now know, there are good bacteria and bad bacteria. And as you may have guessed, good bacteria refer to bacteria that are beneficial to your healthy and bad refer to those that are considered harmful. Probiotics are examples of the type of bacteria that our gut needs in order to thrive. Fermented foods have an abundance of these beneficial bacteria.

• Improved digestion

A flourishing population of good bacteria means a healthy gut. Our digestive systems depend on probiotics to function optimally. Often times as a result of poor diets, there is an imbalance between the good and bad bacteria in our guts. Probiotics found in fermented foods can help reestablish a healthy balance. Some studies have even found that probiotics may also help those suffering from IBS, bloating, diarrhea and constipation.

• Stronger immune system

There is a strong link between our immune systems and our gut health. In fact, it’s believed that up to 80% of our immune systems resides in the gut! An imbalanced gut can cause inflammation and can weaken our natural defenses against a whole host of illnesses. When we think about preventing a cold, we usually think about loading up on Vitamin C, Zinc, Echinacea and maybe Vitamin D. It may be time to consider our gut health in the equation too.

• Weight loss

Have you been trying everything in your power to lose weight but it always just seems to be an uphill battle no matter what you do?? If you’ve tried dieting and exercising for a while and still aren’t seeing the results you should, consider looking inwards…at your gut. There are a variety of ways that probiotics may be able to assist with weight loss (i.e. less absorption of fat, improving feelings of satiation). Probiotics may be worth looking into if those stubborn pounds just aren’t budging.

• Better heart health

Who would’ve thought that our gut would be linked to our hearts too?? Gut health has been linked to heart health. Aside from the fact that poor gut health can be cause obesity (which is linked to heart disease), there may be other factors at play as well. An unhealthy gut can impact the health of our arteries and may cause an increased risk for blood clots. An unhealthy gut may adversely affect cholesterol and blood pressure levels too. More studies will have to demonstrate the connection but in the meantime, I’d rather be on the safe side and try to maintain a healthy gut however possible!

• Improved mood, enhanced concentration, better sleep,

Though still in its infancy, exciting developments are emerging in the world of psychiatry these days. Gut health is receiving increased attention within the psychiatric community. It’s possible that the bacterial flora that resides in our guts can possibly be responsible for our emotions! They are discovering that our guts produce neurochemicals (i.e. “feel-good’ chemicals) that can actually alter our brain chemistry.  In fact, up to 95% of our serotonin is actually made in our gut, not in our brains! Scientists are actually finding that those suffering from depression have different gut flora than those without depression.
 
If all this wasn’t enough reason to go with your gut, I don’t know what is! As we’ve seen, having a healthy gut is paramount to overall good health. An unhealthy gut can affect your mind and body in more ways than one. So how can you take good care of your gut, given all of this exciting information? There are plenty of ways to improve your gut health. Again, first consult with your physician to determine your best course of action.
 
Here are some examples of foods rich in probiotics.

• Yogurt
• Kombucha
• Kimchi
• Sauerkraut
• Apple cider vinegar (technically, this is a food for probiotic bacteria!)
• Cheese (i.e. Gouda, cottage, mozzarella, cheddar)
• Pickled vegetables
• Fermented soy (tempeh, miso, natto)
• Kefir
• Traditional buttermilk

 
My routine
While it’s possible to get probiotics from this entire list if your diet is varied enough, I prefer to consume just a few of these on a regular basis. I do plan on expanding my diet in the near future though, since a diverse microbiome seems to be most beneficial. But for now, I mostly stick with plain yogurt, sauerkraut, apple cider vinegar and buttermilk. Of course, I always enjoy moderate portions of cheese and will order tempeh on occasion when I’m out.
 
How about you? Do you incorporate probiotics into your daily diet? What foods can you incorporate into your diet today for a healthier gut? Any recipes you’d like to share?