Fermented Food: Advantages and Disadvantages; How It Is Related to Inflammation?

Fermented Food
Fermented Food Source: Healthline

Fermentation is a technique of preserving food from ancient times. Further, fermented food generally uses the technique of chemical breakdown of food using live organisms, generally yeast, to simpler components. Also, it makes complex components simpler, which becomes easy to digest.

Many foods we consume are prepared by the process of fermentation. This technique has many advantages in humans life. Fermentation of foods can help to enrich the nutrients in particular food. Also, it prevents food from spoiling and rot.

Fermented food
Fermented Food
Source: Heart Foundation

According to the sources, there are many foods that are fermenting and are highly nutritious. For eg. cheese, kimchi, kinema, gundruk, saurkraut, yoghurt, wine, beer, etc. If you want to know about the pros and cons of these types of foods, then stick with us till the end.

Advantages of Fermented Foods

Well, no doubts there are a lot of advantages to the food fermentation. Further, there are a number of health benefits related to it. Some of them are:

1.Improvement In Immune System:

Improves Immune System
Improves Immune System
Source: The Stem Cellar

The consumption of food that has gone through fermentation maintains the correct balance of bacteria in your intestines. This will make your stomach strong and also improve your immune system. Further, the fermenting foods are rich in Vitamin C, iron, and zinc, which helps in strengthening the immune system.

2.Digestive System Improvement

The probiotic (live organism) in the fermenting food helps to accelerate the digestive system. Eating foods that contain lactic acid bacteria has many advantages. For example, it may improve intestinal tract health, increase nutrient bioavailability, minimize lactose intolerance symptoms.

Improves Digestive System
Improves Digestive System
Source: Boulder Vitality

Also, it reduces the likelihood of allergy in sensitive people. Fermented foods are also rich in enzymes which can contribute to decreasing constipation. It also provides good bacteria that help to control yeast infections, by balancing bad bacteria and preventing overgrowth.

3.Contributes To Improve Heart Health

Fermented Food Improves Your Heart Health
Fermented Food Improves Your Heart Health
Source: comprehensiveprimarycare

The use of dairy is related to the risk of coronary artery disease. Further, milk that has been fermented may contain good cardiovascular properties. Also, blood pressure and LDL cholesterol can also be lowered modestly by probiotics.

Other Health Benefits

Apart from the mentioned benefits, these types of food also boost other aspects of our health, such as:

Mental Health: Several studies have linked Lactobacillus helveticus and Bifidobacterium longum probiotic strains with a reduction of symptoms of anxiety and depression.

Weight Loss: While further study is required, some studies have found associations between certain probiotic strains, including Lactobacillus rhamnosus and Lactobacillus gasseri, which help to reduce weight and belly fat.

Disadvantages Of Fermented Foods

Above mentioned were the pros of fermented foods. As we all know, if there is a good side, then there is a bad side too. So here we present some of the disadvantages of the foods which go through the fermentation process.

1. Fermenting Food Prone to Contamination

Fomentation procedure requires significant human resources and constant monitoring. Compared with the chemical process, it is also a slow process. Further, it must be done in a controlled condition. Otherwise, other pathogens and toxic microorganisms could grow and cause health hazards to the human body.

According to the sources, the starter culture, whichever is needed, is considered. Other than that, every microbe is considered as contamination.

2. Fermenting Food has a High Risk Of Gastritis

Fermentation of food has many ranges in which soya is one of them. The effect of eating fermented and non-fermented soy foods on gastric cancer was reported in an article published in Cancer Science in January 2011. The fermentation of soy and consumption is at high risk of gastritis.

How Fermentation of Food Is Related to Inflammation?

Nowadays, many foods are available as fermented foods. For example cheese, yogurt, natto, kinema, kimchi, sauerkraut, gundruk, wine, beer, etc. As we already have mentioned its advantage above. In addition to that, it acts as an anti-inflammatory.

Inflammation is the disease where the body becomes red, swollen, itchy, etc. In other words, it is also popular as an anti-allergic food. So we can say that fermenting foods are anti-allergic and anti-inflammatory too.


Fermentation is an ancient way of preserving food, the breakdown of carbs such as starch and sugar by bacteria and yeast. Kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt are typical examples of these kind of foods.

Additionally, such foods can reduce the risk of heart disease and improve digestion, immunity, and assist in losing weight. As a matter of fact, fermenting food is an excellent addition to a healthy diet which adds tang and zest to your meals.