Health Benefits of Lacto-Fermented Foods

I love lacto-fermented beets, cucumbers, cabbage, garlic, zucchini, lemon…! I buy lacto-fermented foods at eco food markets or I prepare them myself at home. One of my favorite recipes is sauerkraut with turmeric…

But, let’s get to the point. If we want to take care of our bodies, we need to remember about our gut health. That’s where lacto-fermented foods, probiotic yogurts as well as dietary fiber come in handy. Remember: a healthy gut guarantees our health and well-being, as everything derives from there. 

 

What is lacto-fermentation?

The process of lacto-fermentation involves the transformation of fermentable sugars contained in plants, such as: sucrose, fructose, glucose and others, into organic acids, ethanol, carbon dioxide and mannitol. This process wouldn’t be possible without the presence of lactic acid bacteria.

 

Properties of lactic acid bacteria

As I’ve mentioned before, fermented foods are a source of lactic acid which has a lot of valuable health benefits. First of all, lactic acid has a positive effect on the composition of our gut microbiota, it supports digestion and absorption of nutrients. What’s more, it has a beneficial effect on reducing cholesterol. Lactic acid bacteria also play an important part in the synthesis of certain vitamins, e.g. K and B.

 

 

Which products can we ferment?

We usually ferment cabbage, cucumbers, and beets. But actually we can ferment virtually all vegetables, as well as some fruits (e.g. pears, plums and apples). However, the most suitable products are those that have a high water and sugar content. Personally, I especially recommend fermented garlic, potatoes, lemon, zucchini, carrots, turnips and many more.

Trust me: Fermenting is really worth it! And the process itself is really easy: you only need water and salt. 

 

Health benefits of lacto-fermented foods

There are numerous benefits of eating fermented products. Below you can find some of them: 

• they are low in calories;
• they are rich in C and B vitamins;
• they contain a lot of antioxidants, minerals (e.g. potassium, phosphorus, magnesium), and fiber;
• they contain lactic acid bacteria;
• they improve the condition of your skin, hair and nails;
• they improve digestion and bowel function;
• they boost the immune system.

 

 

On the other hand, remember that fermented foods also contain a lot of salt, which, when consumed in excess, can increase blood pressure. Therefore, they should be eaten in moderation, mainly as a side dish 🙂