Fermented vegetables have been gaining tremendous popularity in recent years. From kimchi and sauerkraut to pickled carrots and pickles - more and more people are adding these flavorful, probiotic foods to their menu. But why exactly? What makes fermented vegetables so special, and what do they do for your health?
What is fermentation?
Fermentation is a natural process in which microorganisms, such as bacteria and yeasts, convert sugars and starches in food into acids, gases or alcohol. With fermented vegetables, this is usually done by lactic acid bacteria (lactobacilli), which are naturally present on the vegetables. When the vegetables are immersed in a saline solution and sealed airtight, these bacteria begin to multiply. They break down sugars and produce lactic acid, which not only provides the distinctive sour taste, but also acts as a natural preservative. This allows you to keep them longer.
This process makes fermented vegetables a form of "living food. This means that the lactic acid bacteria in the finished product are still active. These good bacteria, also called probiotics, have several health benefits.
The benefits of fermented vegetables
Rich in probiotics
Fermented vegetables naturally contain probiotic bacteria, such as lactobacilli, that support your gut flora. Healthy gut flora is essential for proper digestion, a strong immune system and even your mental well-being.
Better absorption of nutrients
During the fermentation process, certain substances in vegetables become more available to your body. These include vitamin C, B vitamins and enzymes that help digest and absorb food.
Digestive support
The enzymes and good bacteria in fermented foods can support your digestion, for example, if you suffer from bloating or difficult bowel movements.
Good for your immune system
Did you know that a large part of your immune system is in your gut? By supporting your gut flora with probiotic foods, you help your body better respond to harmful invaders and inflammation.
Helps reduce sugar dips
Fermented vegetables can stabilize your blood sugar because they are low in sugars and support your gut health. This can help prevent energy dips and cravings.
How do you add fermented vegetables to your diet?
Want to take advantage of the benefits? Then it is important to choose unprocessed, raw fermented products because they still contain the live bacteria. You can make them yourself or buy them ready-made in the refrigerated section of the supermarket or organic store.
Use them as:
- Side dish with your meal (for example, a scoop of sauerkraut alongside your dinner)
- Topping on a salad or in a wrap (kimchi is a must!)
- Toaddition to a bowl or as a condiment on a cracker with avocado
Start slowly
If you are not yet used to fermented foods, start with small amounts. Your intestines sometimes need some time to get used to it.
Fermented vegetables are a simple, natural way to support your gut health and get more out of your diet. So, are you already a fan of this living food?
