Do Probiotics or Fermented Foods Always Suit All Individuals?
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Fermentation is the process wherein food substances are broken down into simpler forms. Several types of fermentation take place within one's body, akin to the fermentation process in food production.
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Nutritional research shows that during fermentation, molecules get broken down into smaller substances and are chemically changed into smaller particles. The same phenomenon happens differently in the human body after food consumption. Fermentation is a two-way process. It can occur either in the presence or in the absence of oxygen. However, it is usually used singularly as a term rather than aerobic or non-aerobic fermentation (in the presence or absence of oxygen) in medical literature to simplify and also to help select foods that are suited to gut immunity.
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Generally, current nutrition research shows that probiotic foods or supplements consisting of fermented bacteria or yeast hold the potential for improving the intestinal flora and the gut-based flora in the body, they are generally well tolerated in an immune boosting or a cardioprotective diet form. However, it is also not surprising to note that some individuals would be facing adverse gastrointestinal effects with some fermented foods owing to their body's enzymatic status or composition or with a history of food sensitivity or other medical history.
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While many nutrition experts commonly recommend fermented or probiotic foods as part of a healthy and balanced diet, some individuals may not be able to tolerate or digest fermented foods well and are easily prone to developing gastrointestinal side effects.
In What Conditions Are Fermentable Foods Indigestible?
Though the fermented foods of yogurt, kimchi, and sauerkraut are one of the best probiotic superfoods and a part of global health diets, some individuals may experience gastric symptoms with these foods. A person should not get confused regarding this phenomenon. This is because of the individual body composition and the systemic status that determines whether a person can digest fermented foods.
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For example, commonly in individuals without any lactose intolerance or any allergies, may commonly find it difficult to digest fermented foods. Surprised? No, a person need not be because fermentation works differently in the gastric system as opposed to the process that occurs in food production. Lactose intolerant individuals, on the other hand, who may be allergic to dairy or milk protein, may often find themselves handling the digestion of fermented products extremely well, mainly because the lactose has already been broken down in most fermented foods. In individuals suffering from gastrointestinal diseases or IBS (irritable bowel syndrome) or Crohn's disease, for instance, the consumption of fermented foods soothes the digestive symptoms significantly more than when they do not consume fermented foods.
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Based on the body's metabolism, the gastrointestinal system may or may not agree with fermented foods. Individuals with histamine intolerance or an allergy to histamine commonly experience adverse side effects after consuming fermented foods. In individuals with electrolyte-based disorders, sodium metabolic disorders, or systemic hypertension, consuming fermented foods may throw the gastric system off balance because fermented foods are generally higher in their sodium content or value.
What Are the Nutritional Benefits Gained?
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Nutritional research supports the evidence that the fermentation process can potently break down antinutrients, present in some whole foods like beans and lentils or some grains like phytic acid. Antinutrients are usually present in very insignificant amounts, even in whole foods in nature, and they do have some potential in the body to hinder the proper absorption of nutrients. Then fermented foods would generally help increase the body’s natural ability to absorb and use these food nutrients effectively. Nutrition experts generally suggest that thoroughly washing and cooking any foods containing antinutrients always significantly reduces their content. Along with their immune-boosting effects, the probiotics that are found in fermented foods listed above also can reduce bad or LDL (low-density lipoprotein) cholesterol content in blood, thereby holding value for reducing systemic blood pressure generally. Overall, research suggests that fermented foods are heart-healthy.
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Apart from these research-based benefits, control group subjects in different research studies who consumed fermented foods more generally also showed more immunity than the ones who did not, such as protection from allergies, improved vaginal or female reproductive health, and even immunity against developing certain cancers. These preliminary studies, however need higher investigation and scientific proof yet.
What Are the Foods Recommended by Nutrition Experts?
Some of the commonly recommended fermented foods and drinks suggested by nutrition experts to improve gastric immunity are as follows:
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Kombucha.
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Miso.
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Sauerkraut.
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Sausages.
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Sourdough bread
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Tempeh
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Cheese
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Cider
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Cultured milk
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Yogurt
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Kimchi
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Wine
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Beer
Whole fermented foods include,
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Fish.
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Fruits.
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Legumes.
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Meat.
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Nuts.
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Seeds.
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Vegetables.
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Dairy.
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Eggs.
Conclusion
It is important to note that the body's gastric proteins and enzymes are mainly responsible for performing the necessary metabolic reactions inside the body and are the determinants to decide whether an individual is suitable for the consumption of fermented foods or not. Most healthy individuals tolerate the probiotics well for boosting their gastrointestinal immunity by taking the live bacteria or yeast present in the supplements or dietary foods, which would usually increase the healthy gut flora and thereby improve intestinal immunity. In selected food-sensitive individuals facing gastric effects from fermented foods like gas, abdominal pain, or bloating, this would be because of the high probiotic count in the foods, which throws the individual immunity off balance.
Further, there is always a small risk of contamination in the system if the fermentation of the food is improper or if it is contaminated with soil or water during the food preparation stages. Generally, nutrition research supports the scientific evidence that fermented foods boost gastric and cardiac immunity. A registered physician or nutritionist can give a person an insight regarding the nutritional needs according to the body composition and medical history whether fermented foods can suit him or not.
