Fermented foods, once met with disdain, have transformed into health heroes with the rise of beneficial microorganisms known as 'probiotics.' However, there are still important details to understand and be cautious about when it comes to fermentation.

We have gathered some basic knowledge about fermented foods to help you discern what is beneficial, what to avoid, and how to ferment properly, so we can welcome the new year with good health.

Fermentation = Old Stories Retold

Fermentation is not a new concept; it is a wisdom that people across the globe have used for a long time to preserve food. Scientifically, fermentation is the process by which humans utilize enzymes from beneficial microorganisms (yeasts, molds, or certain bacteria) to alter the organic composition of food, allowing it to last longer without spoiling.

The byproduct of extending shelf life is a change in the color, aroma, and flavor of the food, which varies according to individual tastes and cultural preferences. However, the common benefit is that well-fermented foods are rich in beneficial microorganisms, which we call 'probiotics.' Nowadays, most people no longer ferment foods solely for preservation but for taste and health benefits instead.

Fermentation = Longevity Foods

The star of fermented foods is the beneficial microorganisms known as probiotics, commonly recognized as lactic acid bacteria (like Lactobacillus). The strength of these bacteria lies in their ability to consume sugars and convert them into lactic acid in low-oxygen environments. This lowers the pH of the food, preventing other microorganisms from thriving, leaving only Lactobacillus to flourish.

Fortunately, some strains of lactic acid bacteria have been found to be beneficial for the digestive systems of living organisms. This means that when humans consume good fermented foods regularly, it can help increase the number of beneficial bacteria already present in the large intestine, improving nutrient absorption and helping to balance our digestive systems by suppressing harmful microorganisms.

Although the U.S. Food and Drug Administration (FDA) has not officially recognized probiotics as a treatment for diseases, many researchers have found that probiotics can help address digestive issues and are linked to hormone secretion in our bodies (which also affects our mood). Additionally, global trends are encouraging chefs, homemakers, and health enthusiasts to explore fermentation and apply it worldwide.

What to Watch Out For in Fermented Foods

Amidst the numerous claimed benefits, not all fermented foods are beneficial. Here are some considerations for consumers:

- There are various forms of fermented foods, some of which may not be health-promoting, such as beer or wine, which may lack sufficient probiotics and contain other harmful substances. Therefore, it cannot be concluded that all fermented foods are beneficial for health.

- Industrially produced fermented foods, which focus on mass production, carry risks of added fermentation agents, contaminants, flavor enhancers, preservatives, and often involve the use of dead microorganisms, which do not contribute positively to health. What was intended to prevent cancer could potentially lead to cancer instead.

- Good fermented foods should be made through a clean natural process, allowing beneficial microorganisms to create flavors while humans merely provide the right environment, duration, and temperature to prevent harmful microorganisms from growing.

The best way to choose fermented foods is to select from trusted local sources or, ideally, try fermenting your own using clean and proper methods. Remember, moderation is key, as consuming too much of anything can also be detrimental.

 

Thanks for the information from www.thaihealth.or.th