Fermented foods :

Health benefits
Dr.Prajna Mandal
 What are fermented foods?
• Fermented foods are foods and beverages that have
undergone controlled microbial growth and
fermentation. Fermentation is an anaerobic process in
which microorganisms like yeast and bacteria break
down food components (e.g. sugars such as glucose)
into other products (e.g. organic acids, gases or
alcohol). This gives fermented foods their unique and
desirable taste, aroma, texture and appearance.
 Some examples
• There are thousands of different types of fermented foods, including:
• cultured milk and yogurt
• wine
• beer
• cider
• tempeh
• miso
• kimchi
• sauerkraut
• fermented sausage.
 Common Fermented Foods

• There are many different types of fermented foods

consumed around the world, including:
Kefir
Natto
Cheese
Kombucha
 Contd….
• Kimchi
• Salami
• Sourdough bread
• Olives
 Fermented foods
• Fermented foods are foods produced or preserved by
the action of microorganisms. In this
context, fermentation typically refers to the
fermentation of sugar to alcohol using yeast, but other
fermentation processes involve the use of bacteria such
as lactobacillus, including the making of foods such
as yogurt and sauerkraut.
• The science of fermentation is known as zymology.
 Contd….
• The popularity of fermented foods and beverages is due to
their enhanced shelf-life, safety, functionality, sensory, and
nutritional properties. The latter includes the presence of
bioactive molecules, vitamins, and other constituents with
increased availability due to the process of fermentation.
Many fermented foods also contain live microorganisms that
may improve gastrointestinal health and provide other
health benefits, including lowering the risk of type two
diabetes and cardiovascular diseases. The number of
organisms in fermented foods can vary significantly,
depending on how products were manufactured and
processed, as well as conditions and duration of storage.
 Contd….
• More recently, the consumption of fermented foods
containing live microorganisms has emerged as an
important dietary strategy for improving human health.
In general, lactic acid bacteria (LAB) from several
genera, including Lactobacillus, Streptococcus,
and Leuconostoc are predominant in fermented foods,
but other bacteria as well as yeast and fungi also
contribute to food fermentations.
 Contd….
• Commercially-produced fermented foods also frequently
serve as carriers for probiotic bacteria. Despite this
interest and the potential public health benefits of these
foods, there is still considerable confusion about which
fermented foods actually contain live microorganisms,
as well as understanding the role of these microbes on
the gut microbiome. Nonetheless, yogurt and other
cultured dairy products are generally perceived by
consumers as good sources of live and health-
promoting organisms.
 Contd….
• Nonetheless, yogurt and other cultured dairy products
are generally perceived by consumers as good sources
of live and health-promoting organisms. Bread, beer,
wine, and distilled alcoholic beverages require yeasts
for fermentation, but the production organisms are
either inactivated by heat (in the case of bread and
some beers) or are physically removed by filtration or
other means (in the case of wine and beer). Moreover,
many fermented foods are heat-treated after
fermentation to enhance food safety or to extend shelf-
life.
 Contd….
• Thus, fermented sausages are often cooked after fermentation, and
soy sauce and sauerkraut and other fermented vegetables are made
shelf-stable by thermal processing. Some products, such as many of
the commercial pickles and olives, are not fermented at all, but
rather are placed into brines containing salt and organic acids. Even
non-thermally processed fermented foods may yet contain low levels
of live or viable organisms simply due to inhospitable environmental
conditions that reduce microbial populations over time. It is
important to note, however, that the absence of live microbes in the
final product does not preclude a positive functional role. For
example, food fermentation microbes may produce vitamins or other
bioactive molecules in situ or inactivate anti-nutritional factors and
yet be absent at the time of consumption.
 Contd….
• Food fermentation is the conversion of sugars and other carbohydrates
into alcohol or preservative organic acids and carbon dioxide. All three
products have found human uses. The production of alcohol is made use
of when fruit juices are converted to wine, when grains are made into
beer, and when foods rich in starch, such as potatoes, are fermented and
then distilled to make spirits such as gin and vodka. The production of
carbon dioxide is used to leaven bread. The production of organic acids
is exploited to preserve and flavor vegetables and dairy products.
• Food fermentation serves five main purposes: to enrich the diet through
development of a diversity of flavors, aromas, and textures in food
substrates; to preserve substantial amounts of food through lactic acid,
alcohol, acetic acid, and alkaline fermentations; to enrich food substrates
with protein, essential amino acids, and vitamins; to eliminate
antinutrients; and to reduce cooking time and the associated use of fuel.
 Fermented foods region wise:

• Worldwide: alcohol (beer, wine), vinegar, olives, yogurt, bread, cheese

• Asia
• East and Southeast Asia: amazake, atchara, belacan, burong mangga, com ruou, doenjang,
douchi, lambanog, kimchi, kombucha, leppet-so, narezushi, miso, nata de coco, nattō, oncom,
prahok, ruou nep, sake, soju, soy sauce, stinky tofu, tape, tempeh, zha cai
• Central Asia: kumis, kefir, shubat
• South Asia: achar, appam, dosa, dhokla, dahi (yogurt), idli, mixed pickle, ngari, sinki, tongba,
paneer
• Africa: garri, injera, laxoox, mageu, ogi, ogiri, iru
• Americas: chicha, chocolate, vanilla, hot sauce, tibicos, pulque, muktuk, kiviak ,
parakari
• Middle East: torshi, boza
• Europe: sourdough bread, elderberry wine, kombucha, pickling, rakfisk, sauerkraut,
pickled cucumber, surströmming, mead, salami, sucuk, prosciutto, cultured milk
products such as quark, kefir, filmjölk, crème fraîche, smetana, skyr, rakı, tupí.
• Oceania: poi, kaanga pirau
 Fermented foods type wise:

• Bean-based
• Cheonggukjang, doenjang, fermented bean curd, miso,
natto, soy sauce, stinky tofu, tempeh, oncom, soybean
paste, Beijing mung bean milk, kinama, iru
• Grain-based
• Amazake, beer, bread, choujiu, gamju, injera, kvass,
makgeolli, murri, ogi, rejuvelac, sake, sikhye, sourdough
, sowans, rice wine, malt whisky, grain whisky, idli, dosa
, Bangla (drink) vodka, boza, and chicha, among others.
 Contd….
• Vegetable-based:
• Kimchi, mixed pickle, sauerkraut, Indian pickle, gundruk, tursu
• Fruit-based
• Wine, vinegar, cider, perry, brandy, atchara, nata de coco, burong
mangga, asinan, pickling, vişinată, chocolate, rakı
• Honey-based:
• Mead, metheglin
• Dairy-based:
• Cheese , kefir, kumis (mare milk), shubat (camel milk),
cultured milk products such as quark, filmjölk, crème fraîche,
smetana, skyr, and yogurt
 Contd….
• Fish-based:
• Bagoong, faseekh, fish sauce, Garum, Hákarl, jeotgal,
rakfisk, shrimp paste, surströmming, shidal
• Meat-based:
• Chorizo, salami, sucuk, pepperoni, nem chua, som moo,
saucisson, fermented sausage.
• Tea-based:
• Pu-erh tea, Kombucha
 Improve Digestive Health

• The probiotics produced during fermentation can help

restore the balance of friendly bacteria in the gut and
may alleviate some digestive problems.
• Evidence suggests that probiotics can reduce
uncomfortable symptoms of irritable bowel syndrome
(IBS), a common digestive disorder.
• What’s more, fermented foods may also lessen the
severity of diarrhea, bloating, gas, and constipation .
 Boost the immune system
• The bacteria that live in our gut have a significant
impact on our immune system.
• Due to their high probiotic content, fermented foods can
give our immune system a boost and reduce our risk of
infections like the common cold.
• Consuming probiotic-rich foods may also help recover
faster when sick.
• Additionally, many fermented foods are rich in vitamin
C, iron, and zinc — all of which are proven to contribute
to a stronger immune system.
 Make Food Easier to Digest

• Fermentation helps break down nutrients in food, making them easier to

digest than their unfermented counterparts.
• For example, lactose — the natural sugar in milk — is broken down
during fermentation into simpler sugars — glucose and galactose.
• As a result, those with lactose intolerance are generally fine eating
fermented dairy like kefir and yogurt.
• Plus, fermentation helps break down and destroy antinutrients — such as
phytates and lectins — which are compounds found in seeds, nuts,
grains, and legumes that interfere with the nutrient absorption.
• Therefore, consuming fermented beans or legumes like tempeh increases
the absorption of beneficial nutrients, making them more nutritious than
unfermented alternatives.
 Other Potential Benefits

• Studies have shown that fermented foods may also promote:

• Mental health: A few studies have linked the probiotic
strains Lactobacillus helveticus and Bifidobacterium longum to a
reduction in symptoms of anxiety and depression. Both probiotics
are found in fermented foods.
• Weight loss: While more research is needed, some studies have
found links between certain probiotic strains —
including Lactobacillus rhamnosus and Lactobacillus gasseri —
and weight loss and decreased belly fat.
• Heart health: Fermented foods have been associated with a
lower risk of heart disease. Probiotics may also modestly reduce
blood pressure and help lower total and “bad” LDL cholesterol
 Summary
• Fermented foods have been associated with several
positive health effects, including improved digestive
health, stronger immunity, and increased availability of
beneficial nutrients.
 1. Kefir

• Kefir is a type of cultured dairy product.

• It’s made by adding kefir grains, which are made up of a combination
of yeast and bacteria, to milk. This results in a thick and tangy
beverage with a taste that’s often compared to yogurt.
• Studies have shown that kefir may come with many benefits,
affecting everything from digestion to inflammation to bone health.
• In one small 2003 study, kefir was shown to improve the digestion of
lactose in people with lactose intolerance. Those who are lactose
intolerant are unable to digest the sugars in dairy products, resulting
in symptoms such as cramps, bloating, and diarrhea.
 Contd…
• Not only does the kefir drink help improve lactose digestion, but it also
contains less lactose than milk. When kefir grains and milk are
combined to make the kefir drink, the bacteria in the kefir grains help
ferment and break down the lactose in the milk.
• Another study found that consuming 6.7 ounces (200 milliliters) of kefir
daily for 6 weeks decreased markers of inflammation, a known
contributor to the development of chronic diseases such as heart
disease and cancer.
• Kefir may also help enhance bone health. One study looked at the
effects of kefir on 40 people with osteoporosis, a condition
characterized by weak, porous bones.
• After 6 months, the group consuming kefir was found to have improved
bone mineral density compared to a control group.
 2. Tempeh

• Tempeh is made from fermented soybeans that have been pressed into a compact cake.
• This high-protein meat substitute is firm but chewy and can be baked, steamed, or sautéed
before being added to dishes.
• In addition to its impressive probiotic content, tempeh is rich in many nutrients that may
better your health. For example, soy protein has been shown to help reduce certain risk
factors for heart disease.
• A 2019 literature review, which took into account over 40 studies, looked at the effects of
eating soy protein. Consuming 25 grams (.88 ounces) of soy protein every day for 6 weeks
led to a 3.2% decrease in LDL (bad) cholesterol and a 2.8% decrease in total cholesterol.
• Additionally, a test-tube study found that certain plant compounds in tempeh could act as
antioxidants. This helps reduce the buildup of free radicals, which are harmful compounds
that can contribute to chronic disease.
• Tempeh is perfect for vegetarians and meat-eaters alike.
• Here a special fungus is used, which has the Latin name Rhizopus oligosporus, usually marketed under
the name tempeh starter.
 3. Natto

• Natto is a staple probiotic food in traditional Japanese cuisine.

Soybeans have been fermented with Bacillus subtilis var. natto.
• Like tempeh, it’s made from fermented soybeans. It has a very
strong flavor and slippery texture.
• It contains a good amount of fiber, providing 5.4 grams per
3.5-ounce (100-gram) serving.
• Fiber may help support digestive health.
• Natto is also high in vitamin K, an important nutrient that’s
involved in the metabolism of calcium and plays a major role
in bone health.
 Contd….
• In studies observing hundreds of Japanese women, natto intake was
associated with reduced bone loss in those who were postmenopausal.
• The fermentation of natto also produces an enzyme called nattokinase.
In a study of 12 young Japanese men, one-time supplementation with
nattokinase helped prevent and dissolve blood clots.
• Other studies also found that supplementing with this enzyme helped
reduce diastolic and systolic blood pressure.
• In a Japanese study lasting 8 weeks, diastolic and systolic blood pressure
dropped by 2.84 and 5.55 mmHg (millimeters of mercury), respectively.
In a North American study also lasting 8 weeks, diastolic and systolic
blood pressure dropped by 3 and 4 mmHg, respectively.
• Natto is often paired with rice and served as part of a digestion-boosting
breakfast.
 4. Kombucha

• Kombucha is a fermented tea that’s fizzy, tart, and flavorful. It’s made from
either green or black tea and contains their potent health-promoting properties.
• Animal studies show that drinking kombucha could help prevent liver toxicity
and damage caused by exposure to harmful chemicals.
• Test-tube studies have also found that kombucha could help induce cancer cell
death and block the spread of cancer cells.
• Some animal studies even found that kombucha helped reduce blood sugar,
triglycerides, and LDL (bad) cholesterol.
• Although most of the current research is limited to test-tube and animal studies,
the benefits of kombucha and its components are promising. Nevertheless,
further studies are needed to determine how kombucha may affect humans.
• Thanks to its rising popularity, kombucha can be found at most major grocery
stores. It can also be made at home, though it should be prepared carefully to
prevent contamination or overfermentation.
 Contd…
• Kombucha is produced by fermenting sugared tea using
a symbiotic culture of bacteria and yeast (SCOBY)
commonly called a "mother" or "mushroom".
The microbial populations in a SCOBY vary; the yeast
component generally includes
Saccharomyces cerevisiae, along with other species;
the bacterial component almost always includes
Gluconacetobacter xylinus to oxidize yeast-produced
alcohols to acetic acid (and other acids).
 5. Miso

• Miso is a common seasoning in Japanese cuisine. It’s made by

fermenting soybeans with salt and koji, a type of fungus.
• It’s most often found in miso soup, a flavorful dish made up of miso
paste and stock. Miso soup is traditionally served for breakfast.
• Several studies have found health benefits tied to miso.
• In a 2003 study involving 21,852 Japanese women, consuming
miso soup was linked to a lower risk for breast cancer.
• A 2007 study of over 40,000 people showed that a higher intake of
miso soup was associated with a lower risk for stroke in Japanese
women.
 Contd….
• Miso may also help lower blood pressure and protect heart health. In fact, a
study in rats found that long-term consumption of miso soup helped
normalize blood pressure.
• A study in middle-aged and older Japanese adults found that frequent
consumption of miso soup might lead to a lower heart rate. This study also
concluded that miso soup didn’t elevate blood pressure, despite its saltiness.
• However, other Japanese studies have linked frequent consumption of miso
soup, and its large amounts of salt, to a higher risk of stomach cancer.
• In one study, an increased risk of stomach cancer was associated with eating
at least 3 or 4 cups a day. In another study, males who ate 1–5 cups a day
saw their risk of stomach cancer increase.
• Many of these studies show an association between miso consumption and
better health, but they don’t take other factors into consideration. More
studies are needed to evaluate miso’s health effects.
 6. Kimchi

• Kimchi is a popular Korean side dish that’s usually made from

fermented cabbage. It can also be made from other fermented
vegetables such as radishes. The microorganisms present in
kimchi include Bacillus mycoides, B. pseudomycoides,
B. subtilis, Lactobacillus brevis, Lb. curvatus, Lb. kimchii, Lb.
parabrevis, Lb. pentosus, Lb. plantarum, Lb. sakei, Lb.
spicheri, Lactococcus carnosum, Lc. gelidum, Lc. lactis,
Leuconostoc carnosum, Ln. citreum, Ln. gasicomitatum, Ln.
gelidum, Ln. holzapfelii, Ln. inhae, Ln. kimchii, Ln. lactis, Ln.
mesenteroides, Serratia marcescens, Weissella cibaria, W.
confusa, W. kandleri, W. kimchii. W. koreensis, and W. soli.
 Contd…..
• It boasts an extensive array of health benefits and may be
especially effective when it comes to lowering cholesterol
and reducing insulin resistance.
• Insulin is responsible for transporting glucose from the
blood to the tissues. When you sustain high levels of insulin
for long periods, the body stops responding to it normally,
resulting in high blood sugar and insulin resistance.
• In one study, 21 people with prediabetes consumed either
fresh or fermented kimchi for 8 weeks. By the end of the
study, those consuming fermented kimchi had decreased
insulin resistance, blood pressure, and body weight.
 Contd….
• In another study, people were given a diet with either a
high or low amount of kimchi for 7 days. People in the
first group received 210 grams (7.4 ounces) of kimchi a
day. People in the second group only received 15 grams
(.52 ounces).
• Interestingly, a higher intake of kimchi led to greater
decreases in blood sugar, blood cholesterol, and LDL
(bad) cholesterol.
 7. Sauerkraut

• Sauerkraut is a popular condiment consisting of shredded cabbage that’s

been fermented by lactic acid bacteria. It’s low in calories but contains
plenty of fiber, vitamin C, and vitamin K.
• Like other foods made with leafy green vegetables, it also contains a good
amount of lutein and zeaxanthin. These two antioxidants help promote eye
health and reduce the risk of eye disease.
• The antioxidant content of sauerkraut may also have promising effects on
cancer prevention.
• One test-tube study showed that treating breast cancer cells with cabbage
juice decreased the activity of certain enzymes related to cancer formation.
• However, the current evidence is limited, and more research is needed to
look at how these findings may translate to humans.
• To get the most health benefits, we must be sure to choose conditions such
that, beneficial bacteria are not killed off.
 8. Probiotic yogurt
• Yogurt is produced from milk that’s been fermented, most commonly with
lactic acid bacteria.
• It’s high in many important nutrients, including calcium, potassium,
phosphorus, riboflavin, and vitamin B12.
• Yogurt has also been associated with a wide variety of health benefits.
• One literature review of 14 studies showed that fermented milk products
such as probiotic yogurt could help reduce blood pressure, especially in
those with high blood pressure.
• Another study found that a higher intake of yogurt was linked to
improvements in bone mineral density and physical function in older
adults.
• A 2015 literature review suggested that eating yogurt was associated with
a lower body weight, less body fat, and a smaller waist circumference.
 9. Soy sauce
• Soy sauce (also called simply soy in American English
and soya sauce less frequently in British English) is a
liquid condiment of Chinese origin, traditionally made
from a fermented paste of soybeans,
roasted grain, brine, and Aspergillus
oryzae or Aspergillus sojae molds.
 10. Sourdough bread
• Sourdough bread is made by the fermentation of dough using
naturally occurring lactobacilli and yeast. The lactic acid produced by
the lactobacilli gives it a more sour taste and improved keeping
qualities.
• Sourdough is a stable culture of lactic acid bacteria and yeast in a
mixture of flour and water. Broadly speaking, the yeast produces gas
(carbon dioxide) which leavens the dough, and the lactic acid bacteria
produce lactic acid, which contributes flavor in the form of sourness.
The lactic acid bacteria metabolize sugars that the yeast cannot,
while the yeast metabolizes the by-products of lactic acid
fermentation. During sourdough fermentation, many cereal enzymes,
particularly phytases, proteases and pentosanases, are activated
through acidification and contribute to biochemical changes during
sourdough fermentation.
 Curd and yogurt
• Curd or dahi is a dairy product which is made by
curdling milk with edible acidic substance like lemon
juice, vinegar and even curd itself. Yogurt, on the other
hand, is created by bacterial fermentation of milk. To
make yogurt, yogurt culture consisting Lactobacillus
bulgaricus and Streptococcus thermophiles is used.
• Curd contains Lactobacillus bacterium i.e. Lactic acid
bacteria while yogurt contains live strains of both
Lactobacillus Bulgaris bacterium and streptococcus
thermophilus. Yogurt is an industrial product and can
be flavoured.
 Contd….
• Curd is obtained by coagulating milk in a sequential
process called curdling. It can be a final dairy product or
the first stage in cheesemaking. The coagulation can be
caused by adding rennet or any edible acidic substance
such as lemon juice or vinegar, and then allowing it to
coagulate. The increased acidity causes the milk
proteins (casein) to tangle into solid masses, or curds.
Milk that has been left to sour (raw milk alone
or pasteurized milk with added lactic acid bacteria) will
also naturally produce curds, and sour milk cheeses are
produced this way.
 Contd….
• Producing cheese curds is one of the first steps in
cheesemaking; the curds are pressed and drained to
varying amounts for different styles of cheese and
different secondary agents (molds for blue cheeses,
etc.) are introduced before the desired aging finishes
the cheese. The remaining liquid, which contains
only whey proteins, is the whey. In cow's milk, 90
percent of the proteins are caseins.
 Contd….
• In Indian English, used only in the Indian
subcontinent, curd or curds instead refers to the
traditional homemade yogurt (also known as dahi), while
paneer and chhena are used to denote curdled milk.
Though people often consider curd and yogurt to be the
same, there's a thin line of difference between the
two. The preparation of curd requires a lactobacillus
bacteria, while yogurt is made using two specific strains of
bacteria called Lactobacillus
delbrueckii subsp. bulgaricus and Streptococcus
thermophilus bacteria. Other strains of lactic acid bacteria
may also be added.
Sourdough bread
 Risks

• Sterilization is an important factor to consider during

the fermentation of foods. Failing to completely remove
any microbes from equipment and storing vessels may
result in the multiplication of harmful organisms within
the ferment, potentially increasing the risks of food
borne illnesses like botulism. The production of off
smells and discoloration may be indications that
harmful bacteria may have been introduced to the food.