Fermented Foods in Our Diet

Winter is a time when our body needs extra support. Cold weather, less sunshine, and ubiquitous seasonal infections mean that we should definitely take special care of our immunity and well-being. One of my favorite ways to strengthen the body is to include fermented products in my diet. Why so? Because it is a real wealth of probiotics, vitamins, and nutrients that work wonders for our health!

 

What Are Fermented Products?

 

Fermentation is a natural process in which bacteria, yeast or fungi convert sugars into alcohol, acids or gases. As a result, products gain not only a unique taste but also a number of health-promoting properties. The most popular fermented products include:

• lacto-fermented vegetables (sauerkraut, cucumbers, beets),
• fermented milk products (kefir, natural yogurt, buttermilk),
• kombucha (fermented tea),
• miso and tempeh (soy products),
• kimchi (a traditional Korean recipe for fermented vegetables).

 

Why Should We Have Them in Winter?

• They boost immunity

In winter, our immune system is particularly vulnerable to viruses and bacteria. Fermented products are rich in probiotics, which support intestinal microflora. And as you know, the intestinal immune system is the largest part of our immune system. 70% of lymphocytes are located in the intestines! Studies confirm that regular consumption of probiotics can reduce the risk of upper respiratory tract infections.

 

• They improve digestion

Pickles have a unique ability to support gut health, thanks to the lactic acid bacteria they contain. These beneficial microorganisms have a positive effect on the functioning of the digestive system as they support proper digestion. They can also improve intestinal peristalsis, which is important in preventing and relieving constipation. Additionally, regular consumption of them helps maintain intestinal balance, and can also help people struggling with digesting heavier meals. It’s a simple and natural way to feel better and have a healthy digestive tract.

 

• They provide vitamins and minerals

Fermentation processes improve the bioavailability of many nutrients. For example, sauerkraut increases its vitamin C content, which supports the immune system. What’s more, fermentation breaks down antinutritional substances like phytic acid, which allows the body to better absorb minerals like iron and zinc. Sauerkraut is also an excellent source of potassium, magnesium and phosphorus.

 

• They have anti-inflammatory and antioxidant properties

Fermented products are nutrient-packed superfoods that are especially crucial in winter. Thanks to the fermentation process, they become a rich source of key antioxidants, such as vitamins A, C, and E. Vitamin A not only supports our eyes, but also strengthens immunity and helps the body defend itself against infections. Vitamin C, known as a natural immune booster, has antioxidant properties, seals blood vessels and protects us from winter colds. And to top it off, we have vitamin E often called the vitamin of youth. It helps fight free radicals, improves the condition of the skin and supports healthy circulation.

 

How to incorporate fermented foods into your daily diet?

 

• Breakfast: Add natural yogurt or kefir to your morning smoothie.
• Lunch: Use fermented veggies as a side to main dishes – e.g. have sauerkraut with dumplings or kimchi with rice.
• Dinner: Prepare a light salad with fermented beets or cucumbers.
• Snacks: Reach for kombucha or homemade fermented vegetables.

 

My favorite recipes with fermented foods

 

1. Cucumber soup – check the recipe here. 
2. Fermented beet and apple salad – the combination of sweet apple and sour beetroot is a vitamin bomb!
3. Kefir smoothie with blueberries and ginger – perfect for warming up after a winter walk.
4. Kimchi with rice and fried egg – a quick, filling and probiotic-packed meal.

 

Remember that fermented products are not only healthy, but also full of flavor! It’s worth experimenting and discovering new combinations.

How about you? What fermented products do you most often have? Let us know in the comments below!

 

 

Bibliography:

1. Zhao, Y., Dong, B. R., & Hao, Q. (2022). Probiotics for preventing acute upper respiratory tract infections. The Cochrane Database of Systematic Reviews, 8(8), CD006895.
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3. Swain, M. R., Anandharaj, M., Ray, R. C., & Rani, R. P. (2014). Fermented fruits and vegetables of Asia: a potential source of probiotics. Biotechnology Research International, 2014, 1–19.
4. Kober, M. M., & Bowe, W. P. (2015). The effect of probiotics on immune regulation, acne, and photoaging. International Journal of Women’s Dermatology, 1(2), 85–89.
5. Tamang, J. P., Watanabe, K., & Holzapfel, W. H. (2016). Review: Diversity of microorganisms in global fermented foods and beverages. Frontiers in Microbiology, 7, 377.
6. Fernandez, M. A., et al. (2016). Health-promoting properties of kombucha: A review. Journal of Functional Foods, 9, 212–222.
7. Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-inflammatory and immunomodulatory properties of fermented plant foods. Nutrients, 13, 1–25.