Table of ContentsView AllTable of ContentsFermentation ProcessCommon Fermented FoodsBenefitsRisks
Table of ContentsView All
View All
Table of Contents
Fermentation Process
Common Fermented Foods
Benefits
Risks
Fermentation is a process in which substances break down into simpler forms. There are several types of fermentation, one of which occurs within the body, while another can happen in food production. Fermented foods include yogurt, kimchi, and sauerkraut. In most cases, fermented foods are safe to consume, but they can cause gastrointestinal side effects in some people.
Basic Process of Fermentation Explained
During fermentation, molecules are broken down into smaller substances and changed chemically in the process. This process can occur naturally in the human body when you eat and is used in both food and alcohol production.
A Word From VerywellDue to their high histamine content, people withhistamine intolerancemay experience negative reactions to fermented foods. Additionally, some fermented foods can be high in sodium.—MELISSA NIEVES, LND
A Word From Verywell
Due to their high histamine content, people withhistamine intolerancemay experience negative reactions to fermented foods. Additionally, some fermented foods can be high in sodium.—MELISSA NIEVES, LND
Due to their high histamine content, people withhistamine intolerancemay experience negative reactions to fermented foods. Additionally, some fermented foods can be high in sodium.
—MELISSA NIEVES, LND
In the Human Body
When you consume food, enzymes in your body break down those chemicals into smaller substances.Digestive enzymesbreak down organic matter into alcohols or acids and help the body can absorbnutrients.
What Are Enzymes?Enzymes are proteins that speed up necessary chemical reactions in the body. The enzymes that work in digestion and fermentation in the human body typically originate from bacteria and yeasts.
What Are Enzymes?
Enzymes are proteins that speed up necessary chemical reactions in the body. The enzymes that work in digestion and fermentation in the human body typically originate from bacteria and yeasts.
Alcohol
Alcohols, such as wine and beer, are made from fermentation. In organic matter, such as grapes, the cells in the grape can break down sugars into alcohol. The enzymes that work to create alcohol from organic matter are typicallyyeasts.
Food Production
In food production, bacteria and yeasts convertcarbohydratesinto alcohol or acids that preserve foods. The process of food fermentation is done in a controlled way, similar to alcohol.
Probiotics and FermentationProbiotics are live bacteria and yeasts that the body uses to maintain a healthy gut flora (microorganisms that live in the intestines). Many fermented foods contain probiotics, but they are not found in all of them.
Probiotics and Fermentation
Probiotics are live bacteria and yeasts that the body uses to maintain a healthy gut flora (microorganisms that live in the intestines). Many fermented foods contain probiotics, but they are not found in all of them.
20 Probiotic Foods With Good Bacteria
Common Fermented Foods and Drinks
There are many fermented foods, including:
That said, almost any whole food can be fermented, including:
Fermented foods can begood for your healthand even provide added health benefits when included in your diet.
Aerobic vs. Anaerobic FermentationWhile fermentation often occurs without oxygen, known as anaerobic fermentation, oxygen can be present in some cases, a process known as aerobic fermentation.
Aerobic vs. Anaerobic Fermentation
While fermentation often occurs without oxygen, known as anaerobic fermentation, oxygen can be present in some cases, a process known as aerobic fermentation.
As Food
Eating fermented foods can improve digestive health, strengthen the immune system, and lower the risk of heart disease.
In terms of digestion, fermented foods can help to relieve symptoms of digestive disorders, includingirritable bowel syndrome (IBS).They may also help make it easier to digest certain foods because of the way they break down nutrients.
For example, someone withlactose intolerancemay be able to tolerate fermented dairy products better than unfermented ones because lactose is already broken down during the fermentation process.
The fermentation process can also break downantinutrients, such as phytic acid, which are compounds that can hinder the body from absorbing nutrients properly. Because of this, fermented foods can help to increase the body’s ability to absorb and use nutrients.
Regarding the immune system, the probiotics found in fermented foods can improve a balance betweengood and bad gut bacteria. Since a healthy gut is a large part of a healthy immune system, maintaining balance can aid in a strengthened and well-working immune system.
For heart health, the probiotics in fermented food have also been shown to reduce levels of so-called badcholesterol(low-density lipoprotein, or LDL, cholesterol) and lowerhigh blood pressure.
Other Health Benefits of Probiotics in Fermented FoodsProbiotics may also lend a hand in other aspects of health, including:Cancer preventionProtection against allergiesVaginal health
Other Health Benefits of Probiotics in Fermented Foods
Probiotics may also lend a hand in other aspects of health, including:Cancer preventionProtection against allergiesVaginal health
Probiotics may also lend a hand in other aspects of health, including:
Nonfood Benefits
Eating fermented foods is generally considered safe. However, due to the high probiotic count found in many fermented foods, some people could develop gastrointestinal side effects, includinggasandbloating.
There is also a small risk of introducing contaminants into the body if the fermentation process is not done correctly or contaminated soils or water are used while the foods are being fermented.
Summary
Eating fermented foods can encourage overall health, providing benefits in various areas, including heart health, immunity, and the digestive system. However, some people may experience adverse effects from fermented foods.
Including more fermented foods in your diet is an excellent way to reap the benefits. Still, if you consume these foods and they cause gastrointestinal symptoms, you should speak to your healthcare provider about alternatives or what you can do to enjoy the foods without experiencing these effects.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Good Food Institute.The science of fermentation.Bryant KL, Hansen C, Hecht EE.Fermentation technology as a driver of human brain expansion.Commun Biol.2023 Nov 23;6(1):1190. doi:10.1038/s42003-023-05517-3Johns Hopkins Medicine.Digestive enzymes and digestive enzyme supplements.Maicas S.The role of yeasts in fermentation processes.Microorganisms.2020 Jul 28;8(8):1142. doi:10.3390/microorganisms8081142Heart Foundation NZ.What are fermented foods?Guyonnet D, Chassany O, Ducrotte P, Picard C, Mouret M, Mercier CH, Matuchansky C.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.Aliment Pharmacol Ther.2007 Aug 1;26(3):475-86. doi:10.1111/j.1365-2036.2007.03362.xHertzler SR, Clancy SM.Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.J Am Diet Assoc.2003 May;103(5):582-7. doi:10.1053/jada.2003.50111Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol.2015 Feb;52(2):676-84. doi:10.1007/s13197-013-0978-yMazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC.Probiotics mechanism of action on immune cells and beneficial effects on human health.Cells.2023 Jan 2;12(1):184. doi:10.3390/cells12010184Johns Hopkins Medicine.The power of gut bacteria and probiotics for heart health.Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.Health benefits of probiotics: A review.ISRN Nutr.2013 Jan 2;2013:481651. doi:10.5402/2013/481651Rastogi YR, Thakur R, Thakur P, Mittal A, Chakrabarti S, Siwal SS, Thakur VK, Saini RV, Saini AK.Food fermentation - Significance to public health and sustainability challenges of modern diet and food systems.Int J Food Microbiol.2022 Jun 16;371:109666. doi:10.1016/j.ijfoodmicro.2022.109666Skowron K, Budzyńska A, Grudlewska-Buda K, Wiktorczyk-Kapischke N, Andrzejewska M, Wałecka-Zacharska E, Gospodarek-Komkowska E.Two faces of fermented foods-the benefits and threats of its consumption.Front Microbiol.2022 Mar 7;13:845166. doi:10.3389/fmicb.2022.845166
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Good Food Institute.The science of fermentation.Bryant KL, Hansen C, Hecht EE.Fermentation technology as a driver of human brain expansion.Commun Biol.2023 Nov 23;6(1):1190. doi:10.1038/s42003-023-05517-3Johns Hopkins Medicine.Digestive enzymes and digestive enzyme supplements.Maicas S.The role of yeasts in fermentation processes.Microorganisms.2020 Jul 28;8(8):1142. doi:10.3390/microorganisms8081142Heart Foundation NZ.What are fermented foods?Guyonnet D, Chassany O, Ducrotte P, Picard C, Mouret M, Mercier CH, Matuchansky C.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.Aliment Pharmacol Ther.2007 Aug 1;26(3):475-86. doi:10.1111/j.1365-2036.2007.03362.xHertzler SR, Clancy SM.Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.J Am Diet Assoc.2003 May;103(5):582-7. doi:10.1053/jada.2003.50111Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol.2015 Feb;52(2):676-84. doi:10.1007/s13197-013-0978-yMazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC.Probiotics mechanism of action on immune cells and beneficial effects on human health.Cells.2023 Jan 2;12(1):184. doi:10.3390/cells12010184Johns Hopkins Medicine.The power of gut bacteria and probiotics for heart health.Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.Health benefits of probiotics: A review.ISRN Nutr.2013 Jan 2;2013:481651. doi:10.5402/2013/481651Rastogi YR, Thakur R, Thakur P, Mittal A, Chakrabarti S, Siwal SS, Thakur VK, Saini RV, Saini AK.Food fermentation - Significance to public health and sustainability challenges of modern diet and food systems.Int J Food Microbiol.2022 Jun 16;371:109666. doi:10.1016/j.ijfoodmicro.2022.109666Skowron K, Budzyńska A, Grudlewska-Buda K, Wiktorczyk-Kapischke N, Andrzejewska M, Wałecka-Zacharska E, Gospodarek-Komkowska E.Two faces of fermented foods-the benefits and threats of its consumption.Front Microbiol.2022 Mar 7;13:845166. doi:10.3389/fmicb.2022.845166
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Good Food Institute.The science of fermentation.Bryant KL, Hansen C, Hecht EE.Fermentation technology as a driver of human brain expansion.Commun Biol.2023 Nov 23;6(1):1190. doi:10.1038/s42003-023-05517-3Johns Hopkins Medicine.Digestive enzymes and digestive enzyme supplements.Maicas S.The role of yeasts in fermentation processes.Microorganisms.2020 Jul 28;8(8):1142. doi:10.3390/microorganisms8081142Heart Foundation NZ.What are fermented foods?Guyonnet D, Chassany O, Ducrotte P, Picard C, Mouret M, Mercier CH, Matuchansky C.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.Aliment Pharmacol Ther.2007 Aug 1;26(3):475-86. doi:10.1111/j.1365-2036.2007.03362.xHertzler SR, Clancy SM.Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.J Am Diet Assoc.2003 May;103(5):582-7. doi:10.1053/jada.2003.50111Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol.2015 Feb;52(2):676-84. doi:10.1007/s13197-013-0978-yMazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC.Probiotics mechanism of action on immune cells and beneficial effects on human health.Cells.2023 Jan 2;12(1):184. doi:10.3390/cells12010184Johns Hopkins Medicine.The power of gut bacteria and probiotics for heart health.Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.Health benefits of probiotics: A review.ISRN Nutr.2013 Jan 2;2013:481651. doi:10.5402/2013/481651Rastogi YR, Thakur R, Thakur P, Mittal A, Chakrabarti S, Siwal SS, Thakur VK, Saini RV, Saini AK.Food fermentation - Significance to public health and sustainability challenges of modern diet and food systems.Int J Food Microbiol.2022 Jun 16;371:109666. doi:10.1016/j.ijfoodmicro.2022.109666Skowron K, Budzyńska A, Grudlewska-Buda K, Wiktorczyk-Kapischke N, Andrzejewska M, Wałecka-Zacharska E, Gospodarek-Komkowska E.Two faces of fermented foods-the benefits and threats of its consumption.Front Microbiol.2022 Mar 7;13:845166. doi:10.3389/fmicb.2022.845166
Good Food Institute.The science of fermentation.
Bryant KL, Hansen C, Hecht EE.Fermentation technology as a driver of human brain expansion.Commun Biol.2023 Nov 23;6(1):1190. doi:10.1038/s42003-023-05517-3
Johns Hopkins Medicine.Digestive enzymes and digestive enzyme supplements.
Maicas S.The role of yeasts in fermentation processes.Microorganisms.2020 Jul 28;8(8):1142. doi:10.3390/microorganisms8081142
Heart Foundation NZ.What are fermented foods?
Guyonnet D, Chassany O, Ducrotte P, Picard C, Mouret M, Mercier CH, Matuchansky C.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.Aliment Pharmacol Ther.2007 Aug 1;26(3):475-86. doi:10.1111/j.1365-2036.2007.03362.x
Hertzler SR, Clancy SM.Kefir improves lactose digestion and tolerance in adults with lactose maldigestion.J Am Diet Assoc.2003 May;103(5):582-7. doi:10.1053/jada.2003.50111
Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol.2015 Feb;52(2):676-84. doi:10.1007/s13197-013-0978-y
Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC.Probiotics mechanism of action on immune cells and beneficial effects on human health.Cells.2023 Jan 2;12(1):184. doi:10.3390/cells12010184
Johns Hopkins Medicine.The power of gut bacteria and probiotics for heart health.
Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.Health benefits of probiotics: A review.ISRN Nutr.2013 Jan 2;2013:481651. doi:10.5402/2013/481651
Rastogi YR, Thakur R, Thakur P, Mittal A, Chakrabarti S, Siwal SS, Thakur VK, Saini RV, Saini AK.Food fermentation - Significance to public health and sustainability challenges of modern diet and food systems.Int J Food Microbiol.2022 Jun 16;371:109666. doi:10.1016/j.ijfoodmicro.2022.109666
Skowron K, Budzyńska A, Grudlewska-Buda K, Wiktorczyk-Kapischke N, Andrzejewska M, Wałecka-Zacharska E, Gospodarek-Komkowska E.Two faces of fermented foods-the benefits and threats of its consumption.Front Microbiol.2022 Mar 7;13:845166. doi:10.3389/fmicb.2022.845166
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