The use of naturally fermented vegetables has been on the rise since mankind understood their importance in the modernized diet of the 21st century. Not only it is popular in the urban areas but also it has gained traction in the rural parts due to its ancient roots. Not doubting the role of farm-grown veggies, fermentation has succeeded in improving the nutritional value of vegetables as well as fruits. It hasn’t limited its fermentability to idli, dosa, and yogurt, but proved that fermentation can be done in a simple manner using greens and roots too.
Fermented vegetables with the advantage of probiotic effect also prevent the growth of harmful bacteria. There are many types of fermented preparations like sauerkraut, kimchi, miso, tempeh, and kombucha made mainly from shredded cabbage, radish, and soybean.
- Ancient technology: Being one of the oldest technologies to date, fermented vegetables have made their mark in the preservation and wholesomeness of enhancing the nutritive value of traditional foods with minimal ingredients. As fermentation is known to increase the shelf life of vegetables in the brine solution, it breaks down the sugars by yeast and bacteria that avoid the growth of harmful bacteria in the fermentation process.
- Importance in gut healing: If fermented vegetables are included in the diet of an individual suffering from intestinal and metabolic disorders, it supports the healing of the gut. Probiotics are beneficial bacteria forming the basis of a healthy gut and in the functioning of the digestive and immune systems. They are also known to stimulate the peristaltic movement of the gut which prevents constipation.
- How to use fermented vegetables: As sauerkraut and kimchi become a flavourful preparation, they can be consumed as in a sandwich, with regular meals, or eaten plain as a snack. As fermentation adds texture, flavor, and color to the vegetable, it makes a delicious and super healthy meal.
- Role in diet: Apart from the role in gut healing, fermented vegetables are rich in probiotics that enhance the beneficial bacteria i.e. the lactic acid bacteria (Lactobacillus) which is also known as lactofermentation that doesn’t essentially mean the involvement of milk or dairy products. Due to its bioavailability and power to retain vitamins and nutrients, digestion becomes much easier in the presence of enzymes. It also improves immune and intestinal function.
Here is a list of fermented products that are rich in nutrients and benefit your gut and digestive health:-
- Kefir- Kefir grains can be added to milk or water. It improves digestion, and immunity, and is rich in protein, calcium, and B vitamins.
- Tempeh- Tempeh, a fermented soybean and wheat product is considered a high protein replacement for meat containing Vitamin B12, Ca, Fe, Mg, Mn, P, and protein.
- Natto- Natto made from fermented soybeans is rich in protein, fiber, calcium, vitamin K2, and probiotics.
- Miso- Miso paste is a Japanese fermented product prepared from soybean and rice. It is rich in probiotics, vitamins K, E, and folic acid and used in broths, like sauces, spreads, and salad dressings. Miso consumption reduces the antinutrients present in soybean.
- Kombucha- Kombucha is a fermented black and green tea drink and serves as a source of antioxidants.
- Sauerkraut- Extremely nutritious, sauerkraut is prepared by fermenting finely chopped cabbage and possesses several health benefits.
- Kimchi- Traditionally combined with garlic, ginger, sugar, soya sauce, chili, and vinegar, kimchi is a spicy Korean dish prepared from fermented cabbage where lactic acid bacteria(LAB) plays a role in the digestion and defense against pathogens.
- Rice kanji- Rice kanji is a good source of energy, probiotics, prebiotics, and resistant starch typically prepared from soaked rice and curd with a garnishing of spices.
- Beetroot kanji- Beetroot and carrots are fermented using salt and consumed as a probiotic drink before meals.
Along with the high protein, vitamin, and mineral content, these fermented foods as a whole provides many benefits such as:
- Source of probiotics that improve gut microbiota, sometimes prebiotics too
- Kill bacteria
- Helps in easy digestion
- Reduces the risk of heart disease
- Helps manage type 2 diabetes i.e. regulate blood glucose/sugar levels
- Protects against cancer
- Strengthens the immune system
- Reduces inflammation
- May aid in weight loss
- Prevents osteoporosis i.e. promote stronger bones
- Decrease cholesterol levels
- Provide antioxidants
- Boosts the brain function
Therefore, fermented vegetables and foods with a plethora of benefits play a vital role in gut healing and metabolism. They act as a superfood with impressive dietary modifications and health benefits. However, these fermented products must be consumed in moderation and by the physician’s advice. If consumed in excess they may cause side effects for a person suffering from unfavorable diseases.