Fermentation: What Is It and How Does It Work in the Body and in Food? (2024)

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.

In the Human Body

When you consume food, enzymes in your body break down those chemicals into smaller substances. Digestive enzymes break down organic matter into alcohols or acids and help the body can absorb nutrients.

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 typically yeasts.

Food Production

In food production, bacteria and yeasts convert carbohydrates into alcohol or acids that preserve foods. The process of food fermentation is done in a controlled way, similar to alcohol.

Common Fermented Foods and Drinks

There are many fermented foods, including:

• Cheese
• Cider
• Cultured milk and yogurt
  
• Kimchi
• Kombucha
• Miso
• Sauerkraut
• Sausage, such as salami
• Sourdough bread
• Tempeh
• Wine and beer

That said, almost any whole food can be fermented, including:

• Dairy
• Eggs
• Fish
• Fruits
  
• Legumes
• Meat
• Nuts
• Seeds
• Vegetables

Benefits

Fermented foods can be good for your health and even provide added health benefits when included in your diet.

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, including irritable 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 with lactose intolerance may 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 down antinutrients, 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 between good 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 bad cholesterol (low-density lipoprotein, or LDL, cholesterol) and lower high blood pressure.

NonfoodBenefits

There are nonfood-related benefits tied to fermentation as well. Since fermented foods are often well-preserved, they may help to eliminate food waste. This benefits the agricultural sector by allowing for a more sustainable food production process.

Risks

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, including gas and bloating.

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

Fermenting foods is done by breaking down a larger substance into smaller compounds. Usually, this process is done without oxygen, but some types utilize oxygen as well.

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.