Natural Medicine: Fermented food for health

The idea of fermenting foods in order to preserve them has been around since ancient times, with evidence of our ancestors fermenting grapes, bread and dairy foods. Fermentation occurs when microorganisms, such as yeast, convert carbohydrates in foods to alcohol or acids. This conversion renders the food resistant to spoilage and thus extends the period of time it is safe to eat.

The biological enrichment, specifically with healthy bacteria called probiotics, is an important component of fermented foods. Probiotics are beneficial in supporting a healthy digestive tract and boosting the immune system. While they can be purchased and consumed in capsule form, obtaining them through fermented foods can be a nutritious way to increase the variety of foods in your diet.

Here are a few examples of fermented foods that are easy to find and work into your diet:

Yogurt: This can be purchased as either a dairy- or soy-based product, and comes in a variety of flavors. Look for the statement "live" or containing "live active cultures" on the container.

Kefir: A fermented dairy beverage that is becoming more commonly available in grocery stores. While some people drink it straight, others find that it is too sour on its own. Fruit, honey or maple syrup can be used as a sweetener.

Sauerkraut: A traditional German dish of fermented cabbage. Most commercially prepared sauerkraut has been pasteurized, which kills all of the beneficial microorganisms. Unpasteurized or raw sauerkraut can be found in the refrigerated cabinets at natural food stores.

Kimchi (kimchee): A traditional Korean dish of spicy fermented vegetables, such as Chinese cabbage, radishes, onions and garlic. As with the sauerkraut, look for unpasteurized or raw kimchi at the natural food market to obtain the beneficial probiotics.

The process of fermentation offers other benefits beyond preservation. Fermented foods are easier to digest, have natural preservation properties and more available vitamins and minerals. The foods still contain live cultures that offer a boost to both the digestive tract and the immune system. For more information, visit wildfermentation.com.

-- Sarah Flessner, BS, dietetic student and Mark Kestin, PhD, MP, dean of the School of Nutrition and Exercise Science Bastyr University

Non-profit, accredited Bastyr University (bastyr.edu) offers multiple degrees in the natural health sciences, and clinical training at Bastyr Center for Natural Health (bastyrcenter.org), the region's largest natural medicine clinic.