So, in today’s article, we will uncover the “zero to hero” journey of fermented recipes and see for ourselves their real benefits.
Long history short: Sneak peek into the wonder of fermented foods and beverages
The fermentation process has been around as early as thousands of years ago in the form of alcoholic beverages and ancient yogurt, then widely spread across many regions of the world [1].
In 10,000 BCE
Dating back to 10,000 BCE, fermentation occurred spontaneously and unintentionally as dairy is stored in poor conditions and exposed to warm climates. Specifically, cattle milk of cows, goats, and sheep after harvest was stored in chums or tubes overnight without refrigeration or preservation, allowing the existing microflora to ferment the milk. Archeologists have discovered that the first yogurts were made in North Africa and kept in goat bags [2].
From 7,000 to 3,000 BCE
Fast forward to 7,000–6,600 BCE, and the ancient Chinese cherished fermentation as a traditional alcoholic beverage-making method. They combined seasonal fruits, honey, and white rice in huge porcelain jars and let them ferment for months or even years to make specialty alcohol. Chinese people used to drink this to keep their bodies warm during cold winters and slowly blossom into their unique culture. On the other hand, researchers have found the footprint of other fermented drinks in the Caucasus region of Eurasia around 6,000 BCE and in Babylon around 3,000 BCE.
Morden days
It was not until 1856 that Louis Pasteur, a French chemist, successfully linked yeast to the fermentation process, explaining how this mechanism works once and for all. However, at that time, people only used fermentation to prolong meat, vegetables, and fruit rather than acknowledging their health properties.
As soon as the 1900s approached, many bacteriologists debated fiercely whether friendly bacteria (Lactobacillus acidophilus) in fermented foods do any good for the human digestive system and gut health. Finally, in 1935, a study by Leo F. Rettger of Yale pointed out that certain strains of bacteria function actively in our gut system, bringing countless health advantages.
How fermented products influence gut health
We need to understand how our gut mechanisms work to identify the potential support of fermented foods.
What is the gut microbiome?
Each individual owns billions upon billions of good and bad bacteria in the gut, also known as the microbiome. Among these microbes, scientists found Lactobacillus and Bifidobacteria are the two most helpful probiotics to digestive systems [3]. Hence, it is crucial to balance the amount of friendly and harmful bacteria to maintain decent gut health.
Benefits of fermented meals to human health
Contribute beneficial bacteria
Fermentation produces probiotics that regulate the gut environment. Also, specialists have highlighted the effectiveness of fermented dishes and drinks in easing digestive problems like irritable bowel syndrome (IBS), gas, bloating, and constipation [4].
Boost nutritional absorption
Bacteria in fermentation help break down nutrients in food from complex to simple to make absorption much easier. For instance, lactose in natural milk is turned into glucose, and galactose in yogurt and kefir is due to fermentation. Thus, people with lactose intolerance can still enjoy the goodness of dairy products for extra calcium and vitamin D.
Another example is the fermentation process of nuts, beans, seeds, and legumes. It removes antinutrients in these fibrous foods, promoting sufficient digestion.
Support immune system
A healthy gut system guarantees a strong defensive shield against infections and common colds since 70% of immune cells are in the gut. Moreover, meals high in probiotic content usually have an abundance of vitamin C, zinc, and other micronutrients that contribute to overall wellness.
Top 5 trending fermented foods and beverages
If you are interested in the fermentation world but do not know where to start, these five popular options may spark inspiration for you.
Kombucha
Originating in China, kombucha is a fizzy, tart, and refreshing beverage made from fermented black or green tea. Rich in antioxidants, this beverage hosts an abundance of health-promoting qualities, from reducing blood sugar and cholesterol levels to preventing liver diseases.
Natto
Thanks to TikTok challenges, more and more people get to know and try out Natto, a special fermented soybean dish from Japan. Though some may be upset by its intense, ammonia-like fragrance and slimy texture, Natto’s nutty and rich flavor is out of this world. Also, it offers an incredible amount of fiber and vitamin K that improve bone density and production.
Kefir
Artisans make kefir by adding kefir grains (yeast and bacteria) to whole milk or pasteurized animal milk to form a thick consistency. Having a similar tanginess to yogurt, this is one of the most famous beverages in Russia and Turkey for its digestion-supporting characteristics.
Miso
Miso paste has been used by the Japanese as a seasoning for soups, stews, and sauces since ancient times. Its fascinating salty flavor comes from fermented soybeans with koji, a type of fungus. Many studies have found the association of miso consumption with better cardiovascular health and cancer prevention [5].
Kimchi
If you are a big fan of Korean culture and cuisine, you may have been familiar with kimchi, a side dish made by fermenting cabbages or radishes with salt and chili paste. Despite its vibrant red color, kimchi is not too spicy yet rather gives off a sour and salty flavor. This distinctive dish is believed to help control weight gain [6].
Can dietary supplements support gut health?
As modern technologies emerge, there are more ways to introduce nutrients to the human diet, especially kids and teens, to optimize their growth potential. The most common and effective one is adding supplements to their daily meal that help bridge the gap between foods and nutrition needs. Nonetheless, among all supplement brands on the market, parents should choose one that is science-based and transparent.
We highly recommend NuBest Tall Protein (Vanilla and Chocolate flavor) and NuBest Tall Fizzy. Not only all their supplement lines are manufactured in an FDA-registered facility in the U.S.A. but also tried and tested by millions of customers worldwide. Both products contain up to 1 billion CPUs of probiotics to enhance gut health and extra vitamins D3, K2, calcium, zinc, potassium, and other essential nutrients to boost bone growth. While NuBest Tall Protein Powder is perfect for milk drinkers, NuBest Tall Fizzy Tablets offers a fun and yummy orange drink for picky kids and teens. Either one you go with will ensure your child grows stronger and healthier and enjoys life to the fullest.
In a nutshell
The history of fermented foods and beverages is as fascinating as the wealth of health benefits it offers for daily consumers. When well incorporated into our diet, they show great assistance to gut health and other organ normal functions.
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References:
[1] Beyond sauerkraut: A brief history of fermented foods. Living History Farms. (n.d.). https://www.lhf.org/2014/03/beyond-sauerkraut-a-brief-history-of-fermented-foods/
[2] Bintsis, T., & Papademas, P. (2022, November 27). The evolution of fermented milks, from artisanal to industrial products: A critical review. MDPI. https://www.mdpi.com/2311-5637/8/12/679
[3] CE;, O. K. (n.d.). Bifidobacteria and Lactobacilli in human health. Drugs under experimental and clinical research. https://pubmed.ncbi.nlm.nih.gov/10941602/
[4] Guyonnet D;Chassany O;Ducrotte P;Picard C;Mouret M;Mercier CH;Matuchansky C; (n.d.). Effect of a fermented milk containing bifidobacterium animalis DN-173 010 on the health-related quality of life and symptoms in irritable bowel syndrome in adults in primary care: A multicentre, randomized, double-blind, controlled trial. Alimentary pharmacology & therapeutics. https://pubmed.ncbi.nlm.nih.gov/17635382/
[5] Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022, September 15). Miso: A traditional nutritious & health-endorsing fermented product. Food science & nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9731531/
[6] An, S.-Y., Lee, M. S., Jeon, J. Y., Ha, E. S., Kim, T. H., Yoon, J. Y., Ok, C.-O., Lee, H.-K., Hwang, W.-S., Choe, S. J., Han, S. J., Kim, H. J., Kim, D. J., & Lee, K.-W. (2013). Beneficial effects of fresh and fermented kimchi in prediabetic individuals. Annals of nutrition & metabolism. https://www.ncbi.nlm.nih.gov/pubmed/23969321/
