Do you know the virtues of fermented foods? These ancient culinary treasures are now acclaimed by nutritionists for their positive effects on intestinal health, the immune system and much more. Find out why it's time to make a place for them in your daily diet.

Fermented foods: what are they?

Fermented foods come from a natural process during which microorganisms (bacteria, yeasts or molds) transform the sugars and compounds present in foods. Result ? Products that are more digestible, rich in flavor, and above all, full of benefits for the body. This process has been used for millennia, both to preserve food and improve its nutritional qualities.

Why eat fermented foods?

Jessica Falcone, nutritional biologist at San Raffaele Hospital in Milan, explains that recent studies confirm the many positive effects of fermented foods on our health. Here are the main benefits:

  • They reduce inflammation: some studies show a reduction in inflammatory markers such as interleukin-6, involved in pathologies such as diabetes or autoimmune diseases.
  • They promote good intestinal balance: the probiotics they contain (live bacteria and yeast) nourish our microbiota and facilitate digestion.
  • They strengthen the immune system: a healthy gut is directly linked to better immunity, as the majority of our immune cells reside there.
  • They improve the assimilation of nutrients: Fermentation makes foods more digestible and richer in vitamins, while reducing substances that block mineral absorption.

Which fermented foods to favor?

There are many options to vary the pleasures:

  • Yogurt: rich in lactic acid bacteria, it is excellent for the balance of the microbiota.
  • Kefir: a fermented milk drink very rich in probiotics.
  • Fermented vegetables: like pickles, cabbage (crauti) or carrots, naturally fermented with salt.
  • Kimchi: Korean specialty made from fermented cabbage and spices.
  • Miso and tempeh: Derived from fermented soybeans, they are particularly popular in Asian cuisine.
  • Sourdough bread: made with natural sourdough, it is more digestible than classic bread.
  • Kombucha: Sparkling fermented tea drink, full of probiotics.

How to integrate fermented foods into your daily life?

To benefit from their benefits, it is better to introduce these foods gradually, so that the body gets used to their richness in micro-organisms. It is recommended to start with small quantities (a glass of kefir or a spoonful of sauerkraut, for example) and increase the frequency of consumption over time.

However, be careful with salt, which is often present in quantity in certain fermented products such as brined vegetables. In the event of a particular pathology or doubt, the advice of a healthcare professional is always recommended.

A beneficial tradition to rediscover

Fermented red cabbage with caraway seeds and mint leaves in a serving dish – fermented vegetable recipe rich in probiotics

Fermented foods have been part of the world's culinary heritage for millennia. Now validated by science, they stand out as valuable allies for a healthy, balanced and tasty diet. Rediscover them and take full advantage of their benefits for your intestine, your digestion, and your daily vitality!

👉 Source : Read the original article on La Cucina Italiana