Fermented foods have been a part of human diets for thousands of years, and their health benefits have been widely recognized. Lacto-fermented foods, in particular, have gained popularity in recent years due to their numerous health benefits. Lacto-fermentation is a process that uses lactic acid bacteria to break down the sugars in food, which creates a range of beneficial compounds. These foods are not only delicious but also incredibly good for you. Here are ten science-backed health benefits of lacto-fermented foods.
1) Enhanced Digestion
Lacto-fermented foods can aid digestion by helping break down the food in your stomach. The lactobacillus bacteria found in fermented foods produce lactic acid, which can help break down proteins and carbohydrates. The bacteria also produce enzymes that help your body digest food, reducing bloating, gas, and other digestive discomforts.
Research has found that consuming fermented foods can improve digestion and gut health. A study published in the Journal of Applied Microbiology found that fermented milk products can help alleviate symptoms of lactose intolerance. Another study published in the journal Nutrients found that fermented foods can help reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
2) Boosted Immune System
Lacto-fermented foods can also help boost your immune system. The lactic acid bacteria produce antimicrobial compounds that can kill harmful bacteria and viruses. They can also help regulate your immune response by stimulating the production of antibodies.
A study published in the Journal of Immunology Research found that consuming fermented foods can improve immune function. The study found that the beneficial bacteria in fermented foods can help reduce inflammation, enhance gut barrier function, and increase the production of immune cells.
3) Improved Nutrient Absorption
Fermentation can enhance the bioavailability of nutrients in food. The lactic acid bacteria can break down phytic acid, a compound that can interfere with the absorption of minerals like iron, zinc, and calcium. Fermentation can also increase the levels of vitamins, such as B vitamins and vitamin K2, in the food.
A study published in the Journal of Agricultural and Food Chemistry found that fermentation can increase the bioavailability of iron in whole wheat flour. Another study published in the Journal of Medicinal Food found that fermentation can increase the levels of antioxidants in soybeans.
4) Reduced Risk of Chronic Diseases
Consuming lacto-fermented foods may reduce the risk of chronic diseases. The beneficial compounds produced during fermentation, such as probiotics and antioxidants, can help reduce inflammation, which is a key factor in the development of chronic diseases.
A study published in the journal Nutrients found that fermented foods can help reduce the risk of type 2 diabetes. The study found that consuming fermented dairy products can help improve insulin sensitivity and reduce inflammation.
Another study published in the Journal of the Academy of Nutrition and Dietetics found that fermented foods can help reduce the risk of heart disease. The study found that consuming fermented dairy products can help reduce cholesterol levels and blood pressure.
5) Weight Management
Consuming lacto-fermented foods may help with weight management. The beneficial bacteria in fermented foods can help regulate metabolism and improve insulin sensitivity. A study published in the Journal of Medicinal Food found that consuming fermented vegetables can help reduce body weight and body fat in obese individuals.
6) Improved Mood
Lacto-fermented foods may also help improve your mood. The beneficial bacteria in fermented foods can influence neurotransmitters in the gut, such as serotonin, which can affect your mood and behavior. A study published in the Journal of Psychiatric Research found that consuming fermented foods can improve mood and reduce symptoms of depression.
7) Improved Skin Health
Consuming lacto-fermented foods may also improve your skinhealth. The bacteria in fermented foods can help improve the balance of bacteria on your skin, which can reduce the risk of skin infections and other skin conditions. Fermented foods can also contain beneficial vitamins and antioxidants that can nourish your skin from the inside out.
A study published in the Journal of Cosmetic Dermatology found that consuming probiotics, including those found in fermented foods, can improve skin hydration, elasticity, and barrier function. Another study published in the journal Nutrients found that consuming fermented dairy products can help improve skin health in individuals with acne.
8) Reduced Inflammation
Inflammation is a key factor in the development of many chronic diseases, and consuming lacto-fermented foods can help reduce inflammation in your body. The beneficial compounds produced during fermentation can help modulate the immune response and reduce inflammation.
A study published in the journal Nutrients found that fermented foods can help reduce inflammation in individuals with rheumatoid arthritis. The study found that consuming fermented vegetables can help reduce levels of inflammatory markers in the blood.
9) Improved Mental Health
Lacto-fermented foods may also improve your mental health. The bacteria in fermented foods can influence the gut-brain axis, which is the communication pathway between your gut and your brain. This pathway can affect your mood, behavior, and cognitive function.
A study published in the journal Nutrients found that consuming fermented foods can improve cognitive function in older adults. The study found that consuming fermented dairy products can improve memory and executive function.
10) Boosts Oral Health
Lacto-fermented foods can also promote good oral health. The beneficial bacteria in fermented foods can help balance the bacteria in your mouth, reducing the risk of cavities, gum disease, and bad breath.
A study published in the Journal of Applied Microbiology found that lactobacillus, a type of bacteria commonly found in fermented foods, can help inhibit the growth of harmful bacteria in the mouth. Another study published in the Journal of Periodontal Research found that consuming fermented milk products can help improve periodontal health.
In addition, fermented foods can also help neutralize the acids produced by harmful bacteria in the mouth, which can help prevent tooth decay. The probiotics in fermented foods may also help boost the immune system, which can further reduce the risk of oral health problems.
In conclusion, lacto-fermented foods have numerous health benefits that are backed by science. They can aid digestion, boost your immune system, improve nutrient absorption, reduce the risk of chronic diseases, help with weight management, improve mood and skin health, reduce inflammation, improve mental health, and boost oral health. If you are looking to improve your overall health and well-being, incorporating lacto-fermented foods into your diet is an excellent place to start.