Just about the important thing: what is the fermentation of foods and 6 facts about their benefits

Fermentation is one of the most ancient ways of processing food, which has earned high popularity in the modern world. It is a food processing process with various types of bacteria and yeast.

Fermented foods have a lot of benefits: from normalizing the digestive tract to strengthening the immune system and maintaining mental health. It is recommended to include them in the diet on a regular basis.

What does the fermentation process mean

Fermentation is a special process in which the feedstock is processed into another product using bacteria or yeast. During fermentation, complex substances (sugar and starch) are converted into simpler ones – alcohols and acids.

Milk is traditionally used as a feedstock, less often cabbage, vegetables, fruits, soybeans, etc.

Processing changes the taste properties of food, they acquire a more distinct taste and astringency.

6 beneficial properties of fermented foods

Fermentation (or fermentation) gives certain categories of food new properties.

Below are the 6 main facts about the benefits of fermented foods:

1. Maintaining the health of the gastrointestinal tract. Fermented substances contain a lot of Probiotics - live cultures of bacteria that have a beneficial effect on the condition of the digestive tube. According to scientists , usage products containing probiotics , helps to maintain normal microflora and eliminate digestive disorders (flatulence, diarrhea, constipation, nausea, spastic pain, etc.). It is effective against nonspecific ulcerative colitis, Crohn's disease, irritable bowel syndrome. With the systematic addition of fermented dishes to the diet, infectious and inflammatory pathologies of the digestive system are less often diagnosed.
2. Strengthening the immune system. &171;Beneficial&187; bacteria stimulate the work of local and general factors immunity . Proven that fermented food reduces the incidence of urinary tract infections and facilitates their course. Also probiotic components, according to American scientists , accelerate the course of viral diseases of the respiratory tract.
3. Easier absorption of nutrients. Complex carbohydrates and proteins in the fermentation process split to simpler ones (for example, lactose – to glucose and galactose). Therefore, such products are recommended for people with insufficient own Digestive enzymes (lactase). According to Indian scientists , during the processing of food by bacteria, substances that can slow down the digestion and assimilation of food components are also destroyed.
4. Maintaining mental health. Foreign research has found that eating fermented food allows you to deal with abnormalities such as anxiety, depression , obsessive-compulsive syndrome, disorders of memory .
5. Weight loss aid. Many scientists note that against the background of regular consumption of food exposed to microorganisms, body weight decreases, the volume of fat depots decreases.
6. Protection of the cardiovascular system. Probiotics, according to research , have a complex effect on the heart and blood vessels . Fixed reduction of low-density lipoproteins and an increase in the number of lipids with high specific gravity. Some foods can lower blood pressure levels. As a result, prevention of such formidable complications as myocardial infarction and stroke is ensured.

Contraindications and side effects

Fermented foods are considered completely safe for most people. Only in isolated cases can they cause harm.

The following adverse reactions can be distinguished:

1. Dyspeptic disorders. Bloating may develop due to increased carbon dioxide content in the lumen of the intestine , as well as a feeling of general discomfort due to the significant amount of fiber. These effects are most typical for sauerkraut and kimchi. Dyspeptic disorders usually appear at the first meeting of a person with probiotics.
2. Allergic reactions. Are caused by the increased sensitivity of the human body to certain foods. Allergies can manifest in a variety of ways: from urticaria or isolated skin itching to anaphylactic shock, leading to death within a few minutes. Therefore, in the presence of individual hypersensitivity, it is worth giving up the use of dangerous dishes.
3. Lactose intolerance. The syndrome is typical for people with severe lactase secretion deficiency when consuming fermented dairy products (kefir, yogurt, etc.). The clinical picture can be any: prolonged diarrhea, flatulence, severe abdominal pain, the development of dehydration. The volume of the eaten substance is directly proportional to the severity of the symptoms. For such people , lactose-free probiotic products are suitable .

Popular products

The most common fermented foods in the world are:

• Kefir;
• Yogurt;
• Cheese;
• Any other fermented milk products;
• Sauerkraut;
• Pickles;
• Kombucha;
• Tempeh is a fermented product based on soybeans;
• Natto – made from fermented soybeans;
• Miso is a product of fermentation of rice, wheat, soybeans or a mixture of them with the help of mold fungi of the genus Aspergillus oryzae;
• Kimchi is a Korean spicy dish based on sauerkraut;
• Salami;
• Beer;
• Wine;
• Tea
• Olives.

Conclusion

Thus, fermentation is a very attractive way of processing food (from the point of view of the modern food industry and medicine). Such a processing option gives food a lot of useful properties, which is confirmed by numerous studies.