Fermented foods like kimchi, kefir, and kombucha aren’t new, but they can now be found everywhere. It’s true that more and more people are becoming aware of the deliciousness of fermented foods, but fermented foods are also often touted for their benefits for the intestines. But how true are such claims?
What does “fermentation” mean?
Fermentation is process During this process, microorganisms (usually bacteria or fungi) break down molecules in the food, producing byproducts such as acids and alcohols. For the types of fermented foods sold in supermarkets, fermentation occurs in a controlled manner to achieve specific characteristics such as taste and aroma.
Common fermented foods include not only yogurt and sauerkraut, but also beverages such as wine and beer.
People may choose these products from the shelves according to their taste, but historicallythe main purpose of fermentation was food preservation. The byproducts produced in the fermentation process can limit the growth of the types of pathogenic bacteria that disrupt the intestines rather than helping them. not always case.
Fermented foods and gut health
A glass of wine or beer with kimchi may satisfy your taste buds, but there is currently a lack of scientific evidence that fermented foods are gut-healthy superfoods. There is not a lack of evidence that they may have some benefit, but there is not enough to draw any strong conclusions.
First, there is no guarantee that potentially beneficial bacteria in fermented foods will survive the harsh environment of the stomach. Some people survive the dangerous soup of acids and enzymes; research suggests That means it depends on the dietary context, species, and even the specific bacterial strain. For example, acid-resistant bacteria in the body genus lactic acid bacteria and Bifidobacterium can survive stomach.
Nevertheless, some research suggests that a diet high in fermented foods may benefit the gut. Research published in journals cell The experiment, conducted by researchers at Stanford University, divided 36 healthy adult participants into two groups.
After a 4-week accumulation phase, one group ate a diet high in fermented foods for 6 weeks without changing their dietary fiber intake, and the other group ate a diet high in fiber without changing their intake of fermented foods. I spent 6 weeks there. This was followed by four weeks during which participants could maintain their diet for as long as they wanted.
The study found that gut microbiota diversity was increased in the fermented foods group compared to the high fiber group. wide range It is believed that the number of bacteria is good for intestinal health.
However, there are many reasons why the results of this study are not as strong. Importantly, there was no control group, which made it a bit difficult to determine whether the results the researchers observed were actually caused by the fermented foods.
This was also a fairly small study, with only 18 participants on a fermented food diet. This means that even if the results are reliable, they cannot be assumed to apply to everyone beyond the experiment. Not only that, but the learning period was also short. We don’t know if any benefits will continue to be seen in the long term – Probiotics temporarily That is, their existence depends on whether you continue to eat foods containing them.
In other words, further research is needed, especially studies that explain these limitations.
You may also be familiar with small fermented yogurt-like drinks that claim the bacteria in them are good for gut health. These are often labeled as probiotics. Recent research published in JAMA network open This suggests that there is no evidence to support these claims, at least when it comes to keeping your bowel movements regular.
This study investigated whether there are any benefits to consuming it. Bifidobacterium animalis subsp Ractis HN019 – a subspecies of bacteria commonly found in fermented dairy products – is used to treat functional constipation, a more chronic form of intestinal problems.
Again, this is a fairly small and short-term study conducted over 8 weeks with only 228 participants, but it is a randomized, triple-blind clinical study with a placebo group as a control. It was also a test. This meant that neither the participants nor anyone providing the treatment or analyzing the results knew who was ingesting their daily bacterial load and who was not. Masu. This helps increase the reliability of the results.
The study found that the number of bowel movements per week increased in the group that took the bacteria sachets daily, but the same was true for the placebo group.
In fact, there was no statistically significant difference between the two groups in terms of overall symptoms of constipation. The researchers concluded that the observed improvements were likely a placebo effect in both groups.
The researchers also found that there was no significant difference in microbial diversity between the two groups when they analyzed the stool samples. So if you’re drinking fermented milk drinks in hopes of increasing your gut microbiome, you may be out of luck.
conclusion
Some studies show glimpses of an effect, others suggest little effect, but in any case, there isn’t enough strong data at this point. In other words, there is little scientific basis for increasing your intake of fermented foods for the sole purpose of improving your gut health.
Conversely, while you may want to avoid certain fermented foods, eating them is not harmful to most people. Many probiotic foods are good sources of vitamins, minerals, and fiber. For example, kombucha is often Recommended Avoid by people with weakened immune systems and those who are pregnant or breastfeeding.
When making fermented foods at home, it is important to note the following points: potential risks If not done properly, the amount of pathogenic material will be high. Escherichia coli It’s definitely not good for your intestines.
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The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health care provider with any questions you may have regarding a medical condition.
