Christmas market food staple lowers cholesterol and boosts health

For decades fermentation was used to preserve foods, enhance shelf life, and improve flavour. But many people are not aware about the health benefits of fermented food. Fermented foods can include pickled cabbage or sauerkraut, the yoghurt drink kefir, sourdough bread and some pickles (only the lacto-fermented ones).

Sauerkraut can often be found piled high on Christmas market staple dishes such as Bratwurst.

Fermented foods are rich in beneficial microbes and useful metabolites (substances produced during fermentation by bacteria and good for a healthy gut) and several prominent research groups have suggested fermented foods may offer many health benefits, encourage weight loss and reduce risk of some diseases according to Manal Mohammed, Senior Lecturer in Medical Microbiology at University of Westminster

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Manal told The Conversation : "Food organisations and groups such as the Association of UK Dietitians now recommend eating fermented foods more often. Fermented foods contain potentially probiotic microorganisms such as lactic acid bacteria. And, despite the short time these bacteria spend in the gut, they help with food digestion and boost our immune system. It has also been found to contribute to prevention and treatment of diseases such as allergies and eczema.

"Consumption of kimchi and other fermented vegetables may reduce asthma and atopic dermatitis. Other studies report the effect of fermented foods on reducing risks of type 2 diabetes and high blood pressure. Consumption of fermented milk products reduced the risk of bladder cancer. Yoghurt-rich diets showed a reduced risk of metabolic syndrome, in older Mediterranean adults where a cluster of conditions occur together (including increased blood pressure, high blood sugar and excess body fat).

"Probiotics in fermented foods have health-promoting properties such as lowering cholesterol; one study demonstrated that several lactic acid bacterial strains have properties to lower blood cholesterol.

"A recent review demonstrated the anti-cancer properties of lactic acid bacteria in fermented food on a variety of tumour cells from intestine, liver and breast as they modulate the development of tumours.

"Fermented foods are also shown to improve mood and sleep. Prebiotics, found in fermented food, are non-digestible ingredients that selectively stimulate the growth and activity of beneficial bacteria in our gut. So eating fermented foods can make you feel happier as prebiotics in fermented food boost the gut’s health and promote the growth of several types of beneficial bacteria. This results in healthy levels of serotonin hormone which helps to stabilise moods, regulate feelings of wellbeing and happiness, regulate anxiety and control sleep. Fermentation-enriched chemicals are also linked to positive mental health. For a good sleep, you need to be kind to your gut and eating fermented food such as yoghurt, sauerkraut or kimchi before bedtime could help overcome insomnia.

"During fermentation, lactic acid bacteria produce conjugated linoleic acids which have shown to have a blood pressure lowering effect. If the person has hypertension, they are more likely to experience mood issues (such as anxiety and depression) than a person with normal blood pressure.

"Despite the many reported health benefits of fermented food some people may experience side effects. The most common reaction is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

"Unfortunately others may experience headaches or a migraine, prompted by eating sauerkraut or kimchi, and this could be connected to histamines found in a plentiful amount in fermented foods. While symptoms of histamine intolerance may vary, some common reactions include headaches or migraines, nasal congestion or sinus issues, nausea and even vomiting (however this is relatively rare ).

"Over the centuries many people have eaten fermented food for convenience without realising their health benefits. Luckily many fermented foods are cheap and not complicated to make, giving us an easy way to improve our health and wellbeing."