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It seems like every so often we hear of the latest “superfood” – a food or ingredient that experts insist we should all be eating more of. In the last few years or so a lot of attention has been given to fermented foods and the potential health benefits they can provide.
Fermented foods are created by adding microorganisms, like bacteria or yeast, to a food source. Many have been made by humans for centuries if not longer.
Yoghurt is an example of a common fermented food. Others such as kombucha and kimchi have been around as long as 2,000 years ago, but have only become popular in the UK more recently.
The health benefits of fermented foods come from prebiotics that are good for your gut as well as the vitamins and antioxidants. Combined these are thought to aid digestion, immunity and inflammation as well as preventing other health issues.
Knowing all of this, I was curious to see whether adding a fermented food to my daily routine would result in any changes. It is no secret that my health has been up and down over the past couple of years, with a diagnosis of endometriosis followed by an associated surgery last year.
This often results in bouts of bloating, cramping and pain – making me a perfect candidate for trying this kind of dietary change.
I decided to opt for sauerkraut – finely cut and fermented cabbage – as this is readily available in most supermarkets.
Before the trial I spoke to Lucy Kerrison, registered dietician at King Edward VII’s Hospital in London.
“Sauerkraut offers many health benefits thanks to its fermentation process, which promotes the growth of beneficial bacteria known as probiotics,” she said.
“These probiotics support digestion, maintain a healthy gut microbiome, and boost immune function.
“Sauerkraut is also rich in vitamins C and K, as well as various antioxidants, all of which contribute to its anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease and certain cancers.”
I asked her what to expect from eating it every day. She said: “Consuming sauerkraut every day can lead to improvements in digestive health, including better regularity and reduced symptoms of bloating and gas, if they are associated with constipation.
“Some people with IBS or an overly sensitive gut may need to introduce this very slowly, building up their portion size over time, as large levels introduced too quickly can exacerbate gas for some.
“Over time, you may also notice a better immune function and a decrease in inflammation, which can ultimately contribute to overall well-being and potentially reduce the risk of certain chronic conditions.”
Lucy also advised that I eat it cold, as it comes straight out of the jar.
“To reap the full health benefits of sauerkraut, it’s best to eat it raw or minimally processed. Heat can destroy the probiotics and enzymes produced during fermentation, so avoid cooking sauerkraut at high temperatures,” she added.
“Instead, incorporate it into your diet as a condiment, salad topping, sandwich filler, or side dish.”
Armed with these instructions the plan was to eat it at least once a day, but more if possible.
This proved easier than I thought as I was able to add a few spoonfuls of the stuff onto most of my meals prepared at home.
For breakfast it went nicely alongside eggs on toast, and at lunch and dinner it could easily be added to a sandwich, salad, rice or even pasta.
Initially, I have to admit the taste did take a bit of getting used to.
It does have a strong, tangy taste that is unlike anything I’ve tried before. But once you get used to that it can serve as an interesting addition to meals, especially if they are lacking in enough veggies.
Over the two week period I was able to stick to this plan, almost finishing the whole jar that I had bought from my closest Tesco Express.
While I can’t say there were any crazy changes to my body in that short period of time I did see a noticeable improvement in the amount of bloating I experienced.
Rather than feeling bloated on most days I only had a couple of days when it felt a little uncomfortable.
And one difference I was not expecting was how regularly I now needed to go to the toilet.
It wasn’t so much that I was going more but that it was at a similar time every day, and it felt healthier and less strained. Overall, it felt as if my tummy was just a little happier by the end of those two weeks.
And with results like that I am now determined to keep this going as a regular part of my diet.
Other fermented foods recommended by the Zoe Health Study for their gut benefits include:
- Kefir
- Kimchi
- Kombucha
- Yoghurt
- Miso.
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