Fermented foods: which are and what benefits give

In recent years there is more and more often about food fermented And why we should eat more. For a long time, the beneficial effects on the health of the food obtained by fermentation They remained unknown. In fact, the fermented foods have very ancient origins: they have been part of the human diet for almost 10 thousand years. For a long time, people have used fermentation mainly to preserve food, prolong their duration and improve their flavor. Over time, however, these foods have become a fundamental part of the diet in many cultures and fermentation has been associated with numerous health benefits in different studies.
Each fermented food hosts a unique population of microorganisms, which, once ingested, can survive and interact with the intestinal microbioma. And it is precisely this relationship that is in the spotlight of experts and scientists. In fact, the scientific interest in fermentation and its products has recently grown recently. Among the most studied microorganisms are the Lactic bacteria (Lab)which during fermentation summarize vitamins and minerals and produce bioactive peptides through enzymes such as proteinasis and peptidase. Consequently, the consumption of fermented foods has been associated with several studies with various beneficial effects, not only with the strictly antimicrobial one, but also to activities antioxidant And anti -inflammatory. THE scientific evidence They clearly show that these foods can influence the microbioma both shortly and in the long term, which is why they should be considered an important element of a healthy diet.
But what is there to know about fermented foods? Why should we eat more? We shot the question a Jessica Falcone, nutritionist biologist of the IRCCS Hospital San Raffaele of Milan.

What are fermented foods?

«The fermented foods https://pmc.ncbi.nlm.nih.gov/artics/pmc6723656/ They are foods that have undergone a process called fermentation, in which microorganisms such as bacteria, yeasts or molds transform sugars and other compounds present in these foods “explains the nutritionist Jessica Falcone. «This process occurs in the absence of oxygen and produces substances such as organic acids, gas or alcohol. This gives a particular flavor to food and in addition it improves its nutritional qualities, “says the expert.

Because eating fermented foods: health benefits

«Recent studies on fermented foods highlight and confirm numerous health benefits and their potential positive impact on the intestinal microbiota. It has been seen that a diet rich in fermented food increases the diversity of intestinal microbes ». But what are the benefits of the fermented food for health? Here are those to know.

1. They reduce inflammation

«One of the benefits highlighted by studies more recent concerns inflammation. This effect is associated with better general health and a reduction of inflammatory markerssuch as Interleuchina-6, involved in conditions such as rheumatoid arthritis And diabetes of type 2. Furthermore, fermentation improves the nutritional and functional properties of food, increasing the bioavailability of nutrients “. The confirmation also comes from one research from the Stanford School of Medicine. Scholars have discovered that a diet rich in these foods improves the diversity of the microbioma and reduces inflammation more effectively than a diet rich in fiber (cereals, vegetables, seeds, dried fruit and legumes).

2. They favor the health of the intestine

“The fermented foods are excellent allies of the health of the intestine due to the presence of probiotics, or of live microorganisms such as bacteria and yeasts. In particular, they improve the balance of the intestinal microbiota, or the set of microorganisms that live in the gastrointestinal tract. A healthy microbiota is essential for digestion. The probiotics, in fact, help to maintain a good balance between the “good” and “bad” bacteria, essential both for the health of the intestine and for the general one of the body “explains the nutritionist Jessica Falcone. Intestinal bacteria, for example, constantly communicate with the nervous system through the intestine-cervello axis. This link affects the production of different hormones, including serotonin, also known as the “good mood hormone”.

3. Enhance the immune system

«A healthy intestine is closely linked to a strong immune system, as several highlight Studies and research»Says the expert. «Most of the immune cells are found in the intestine, so a intestinal microbiota balanced can help strengthen the body’s natural defenses. The consumption of fermented foods e probiotics can modulate the intestinal immune system and reduce the risk of disorders such as the irritable intestine syndrome (IBS) and chronic inflammatory diseases of the intestine ».

4. They improve digestion

“Fermentation makes some foods easier to digest, because microorganisms transform complex substances such as sugars and fibers into simpler forms, facilitating the assimilation by the body and improving the intestinal mucosa” says the expert. «In addition, some probiotic bacteria can produce enzymes that further facilitate the digestion and absorption of nutrients in the intestinal tract. Furthermore, fermentation reduces the presence of anti -nourished which can limit the absorption of minerals, therefore increasing their bioavailability. In addition, during the fermentation process, numerous probiotics, bacteria and yeasts summarize essential vitamins that are easier to absorb through the consumption of these foods itself ».