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The Spokesman-Review Newspaper
Spokane, Washington  Est. May 19, 1883

Fermented foods’ benefits not yet proven

Anthony L. Komaroff M.D.

DEAR DOCTOR K: My friend has started eating lots of fermented foods. She claims they are good for your health. Is that true? What are the health benefits?

DEAR READER: Fermentation is a process that uses bacteria and yeast to convert sugars to carbon dioxide, alcohol and lactic acid. The type of bacteria or yeast used during fermentation can produce different flavors and textures of food.

Fermented foods also contain probiotics. These are live bacteria that can help keep your gut healthy. Probiotics are added to foods to trigger the fermentation process.

Yogurt, sour cream, soy sauce and sauerkraut are examples of fermented foods.

Fermented foods may be healthy for many people. Fermentation helps the body to absorb antioxidants, such as the polyphenols and flavonoids found in red cabbage. And the live bacteria in some fermented foods may bring health benefits by restoring a healthy balance of different types of bacteria in the gut.

On the other hand, fermented foods are not healthy for everyone. Fermented soy and vegetable products are high in sodium. For that reason, if you have high blood pressure, heart disease or impaired kidney function, you should limit or avoid your intake of fermented foods. You can also rinse and drain them to remove some excess sodium.

Also, not all fermented foods contain live bacteria or probiotics. For example, fermented vegetables such as sauerkraut that are sold in grocery stores have been heated to a very high temperature. This kills all of the bacteria present in the food. The Nutrition Facts label on foods will contain the phrase “contains live and active cultures” if probiotics are present.

Do the probiotics present in many fermented foods have health benefits? In my opinion, this remains possible but unproven. Medical science is just in the beginning stages of learning about the possible value of different probiotics. So, if you are someone who is not at risk from fermented foods, by all means enjoy them.