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Fermented Foods & Weight Loss

Fermented foods are processed with enzymes or microorganisms that break down the carbohydrate content of foods under conditions with little or no oxygen present. Lactic acid fermentation and alcohol fermentation produce familiar items like yogurt and wine. Fermentation allowed people to preserve food before refrigeration and canning methods became available. Fermented foods provide nutritionally dense and easily digestible choices for people following a healthy eating program.

  1. Origins

    • According to "Fermented Fruits and Vegetables: A Global Perspective," a publication of the Food and Agriculture Organization (FAO) of the United Nations, exactly how fermented foods entered the human diet is unclear. Evidence of fermented foods dates back over 3000 years in several ancient civilizations: Babylon (now Iraq), Egypt, Mexico and Sudan. Fermentation allowed people to preserve foods that would have spoiled for use during non-growing seasons and in times of famine.

    Probiotic

    • The "American Dietetic Association Complete Food and Nutrition Guide" recommends fermented foods as part of a healthy diet, because some have probiotic properties. Yogurt, kefir and some other fermented foods include live strains of bacteria that support the production of good bacteria in the human intestine and may also support the immune system.

    Nutritional Value

    • Fermented foods supply protein, minerals and other nutrients. Fermentation can increase the concentration of vitamins and minerals in foods. The process also increases the digestibility of foods, improving nutrient absorption.

    Effects on Weight Loss

    • Fermented foods do not directly affect the success of your weight loss plan. Fermented foods do tend to be nutritionally dense and filling, and some are low-calorie. The probiotic nature of some fermented foods aids in the digestion of food and assimilation of nutrients. Fermented foods possess qualities that support weight loss efforts but do not cause weight loss.

    Sources

    • Fermented forms of meat, fruit, grains, vegetables and milk exist around the globe. Some fermented food items are available in general markets and grocery stores. Kefir and yogurt can be found in the dairy section of many. Fermented soy products like miso and tempeh may be located in the dairy or produce sections of some stores. Specialty and ethnic food stores are another option if fermented foods are not available through your local stores.

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