Fermented foods are the new kids on the block, but actually they’re old news.

By Dr Elena George, Lecturer in Nutrition and Dietetics, Institute for Physical Activity and Nutrition School of Exercise and Nutrition Sciences, Deakin University

It is thought that cheese was accidentally discovered when ruminant’s stomachs were used to transport milk. The digestive enzymes in the stomach caused the milk to clot and make cheese. This new product had a longer shelf life and a delicious flavour. The rest was history and our love for cheese was born!

If we take a look around the world, many cultures and countries have their own versions of fermented food. The Mediterranean diet boasts red wine, sourdough bread, pickled vegetables (called toursi in Greek and giardiniera in Italian), yogurt and feta cheese, while diets in the East showcase miso, soy sauce, natto, kombucha and tempeh. In Ethiopia, their staple flat bread, Injera, is fermented - and the list goes on and on…

So, if fermented foods are old news why the sudden hype?

 The recent excitement around gut health and the health benefits associated with the gut microbiome (the billions of bugs that live in our gut) has brought humble fermented foods back into the spotlight. Let’s take a look at why the gut microbiome is stealing the show. The gut microbiome is made up of ‘good’ bugs and some others that are ‘bad.’ The ‘good’ being those that are thought to promote health benefits. Research has shown that your diet can change the balance of these bugs and that eating a healthy diet favours good bugs and better health.

How do fermented foods improve gut health?

Fermented foods naturally contain probiotics or prebiotics, and some contain both. That’s a fancy way of saying they contain good bugs (probiotics) or a particular type of fibre that feeds the good bugs in our gut (prebiotics). These foods directly replenish good bugs or feed the bugs that are in the gut. Some research on fermented dairy foods for example, shows that they might play a role in promoting weight maintenance and reducing cardiovascular disease and diabetes.

Is the gut microbiome the answer? Are fermented foods the magic bullet?

The gut microbiome is highly versatile, differs for each individual and can be changed by what we eat and the environment we live in. Both the strains of bugs and the combinations of these strains have different health benefits. This means that the potential benefits of a healthy gut microbiome are complicated, and the research in this area is still growing and evolving. Fermented foods do contain probiotics and/or prebiotics, and it does appear that these are good for us. However, there hasn’t been a great deal of specific research on each fermented food and their health outcomes in various diseases.

 What’s the bottom line. Should I eat fermented foods?

 We do know that many fermented foods such as vegetables (kimchi, sauerkraut), dairy (yogurt, cheese, kefir) and whole grains (sourdough bread, injera) are rich in fibre, antioxidants and other important nutrients such as calcium (in dairy), and B group vitamins (bread)- making them a healthy choice in the first place. Other popular fermented foods such as kombucha have limited evidence to support their benefits and are not otherwise a fibre rich food. So, choose fermented foods which are packed with all the good stuff (fibre and nutrients), as a great way to add flavour and variety into your diet.