But what counts as a fermented food, and how do you know if youre eating the right kind?
What are fermented foods?
These microorganisms partially consume the food, and in return, their metabolic waste products change the foods chemistry.
That chemistry change is why fermented foods were invented in the first place.
If you allow milk to ferment, it grows acidic, which gives it a sour taste.
What foods count as fermented?
Kombucha, miso, tempeh, and even sourdough bread make the list.
But are all these fermented foods equal from a health standpoint?
But the consensus so far is that they should probably be considered part of a healthy, diverse diet.
Beyond that vague statement, things get complicated.
Many fermented foods contain lactic acid bacteria.
These little guys make lactic acidthe name literally means milk acidwhen theyre allowed to chow down on our food.
Theyre in yogurt, kimchi, and many traditionally made pickles.
Lactic acid bacteria are considered to be probiotic: they seem to have beneficial effects on our health.
There is also research suggesting mental health benefits from probiotics and prebiotics.
The probiotics and prebiotics in fermented foods can alsocause or exacerbate certain health issues.
Not everybodys personal ecosystem is chill about accepting newcomers.
Histamine, for example, is a compound you may know from its role in allergies.
But histamine can also occur in fermented foods,causing allergy-like symptomsin people who are particularly sensitive to histamines.
There are also food safety issues, especially with home-fermented products.
Which grocery store foods are actually fermented?
So youd like to add more fermented foods to your diet.
But just knowing that certain foodscanbe fermented doesnt mean that the ones you picked up from the store actuallyare.
The traditional way of making any pickled vegetable is to soak said vegetable in brine.
But if youve ever made quick pickles, you didnt do it that way.
You got some veggies, and you poured vinegar over them.
If you want the old fashioned version, look for lacto-fermented pickles from a specialty supplier.
(Most grocery store pickles are the vinegar kind.)
(The phrase contains live and active cultures is optional if theyre in there.)
Youll still get some of theproductsof fermentationhence the flavorbut if youre looking for live microbes, theyre gone.
Theyre not bad for you or anything.
