7 lesser-known facts about fermented foods to keep gut healthy

Fermented foods have been a part of our traditional diets. From Ayurveda to modern medical science, they all have supported the benefits of fermented foods and how natural fermentation, beneficial bacteria like Lactobacillus and Bifidobacterium break down sugars and starches, enhancing the food’s nutritional profile and making it easier to digest. Ayurveda and modern science has recognized fermentation as a natural way to preserve food while enriching it with probiotics and enzymes that balance the body’s internal ecosystem. While we all know the mechanism of fermented food and how it boosts gut health, there are myths and misconceptions around this age-old practice. In a recent post on Instagram, Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities talked about 7 lesser-known facts about fermented foods that everyone needs to know.

As per Dr Saurabh, most packaged pickles don't give you live bacteria. For real probiotics, think kefir, yogurt, dahi, buttermilk, kimchi, and sauerkraut.

Cooking destroys good bacteria. He adds, if your sauerkraut or kimchi is cooked the beneficial bacteria are gone. If you are making idli, dosa or dhokla, the fermentation helps with digestibility, but most of the live cultures don't survive steaming or frying. He suggests eating fermented foods raw.

As per Dr Saurabh, some store yogurts have more sugar than soda and few active cultures. He suggests looking for "live and active cultures" on the label.

In Dr Saurabh's opinion, eating the same yogurt every day won't diversify the gut. He recommends rotating foods like kefir, kimchi, miso, sauerkraut, and kanji for broader benefits.

It is important to understand that fermented food supports gut health but they don't replace fiber and other necessary nutrients.

When it comes to adding fermented foods to your daily diet, he suggests taking it slowly, as too much and too fast can lead to gas and bloating. He suggests starting with a few spoonfuls per day and builds up.

As per Dr Saurabh, shelf-stable pickles/chutneys usually have no live bacteria. For probiotics, he suggests going for refrigerated pickles, sauerkraut, kimchi, yogurt, or homemade dahi/lassi/kanji.

All Images Courtesy: istock


Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.