Fermented foods can be fried, boiled or candied, or consumed in curries, stews, side dishes, pickles, confectionery, salads, soups and desserts. They can be in the form of pastes, seasonings, condiments, masticators, and even colourants. Fermented drinks can be either alcoholic (such as beer and wine) or non-alcoholic, like butter milk, certain teas, or things that contain vinegar.
Fermented foods are those that have undergone this chemical change, and many of them have incredible health-affirming benefits. However, the most widely recognized fermented food is probably beer! It is a prime example of fermentation converting sugars into ethanol and resulting in an alcoholic beverage. Wine and hard ciders are further examples of this. But despite their popularity, these types of fermented foods are only the tip of the iceberg when it comes to what is available, and they certainly don’t offer the health benefits of other fermented foods.
Scientists at the College of William and Mary and the University of Maryland had more than 700 student volunteers fill out detailed questionnaires on their personality traits, behavior, diet, and levels of social anxiety. Researchers analyzed their answers looking for underlying patterns. Among those reporting a “neurotic” disposition – and thus more prone to social anxiety – exercise, eating more fruits and vegetables, and more probiotic foods each markedly reduced anxiety symptoms.
Benefits of Fermented Foods
In addition to its wonderful health benefits, fermented foods have many practical benefits. Making fermented foods and drinks is inexpensive and easy. They add flavor to usually bland foods, making for tastier snacks and meals. Fermentation is also an ideal way of preserving foods from the garden, like cabbage, cucumbers, beets, carrots, and greens. Fermented foods keep for months when stored in an airtight container and refrigerated or kept cool. They are nutrient-rich – as opposed to canned foods which lose much of their nutrients from the canning process.
7 Fermented Foods That Fight Depression and Anxiety
Kefir
Kefir is an excellent milk-based beverage that you can make by adding kefir grains to milk. (The grains are actually colonies of yeast and bacteria that look like cooked rice clumps. Sounds appetizing doesn’t it?) In 12 hours, about four ounces of grains added to one quart of milk will produce the beverage.
Sauerkraut
Fermented cabbage produced by lactic acid bacteria. Low in calories, high in minerals and vitamins including calcium, magnesium, vitamins K, C and B. Provides probiotics in the form of lactobacilli.
Yogurt
Yogurt has been used for centuries to cure bowel troubles and diarrhea. In addition, regular yogurt (not the low-fat kind) contains the hormone-like substance called prostaglandin E2, which can prevent ulcers. But the type of yogurt you eat makes a difference.
Tempeh
Fermented soybean cake originating from Indonesia. High in protein, vitamin B12 (depending on preparation) and fiber. Pre-digestion through fermentation reduces compounds associated with gas and indigestion. Fermentation also makes soy minerals more absorbable by the body.
Kimchi
Korean fermented vegetables, mainly Napa cabbage but can also include radish, cucumber or scallion. Preparations also include garlic, chilies and onions making the dish very spicy. Low in calories, high in dietary fiber, and numerous vitamins and minerals including iron, calcium, A and B vitamins. Provides probiotics in the form of Lactobacillus kimchii.
Miso
A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It’s bold, so a little goes a long way (which is good because it’s also high in sodium).
Kombucha
Kombucha is a tangy, effervescent tea—typically black or green. The drink is often flavored with herbs or fruit. You can find it in many natural foods stores and some farmers’ markets. A tiny amount of alcohol is sometimes produced during fermentation—usually less than 0.5 percent alcohol by volume. However, some kombuchas have been found to contain up to 2 or 3 percent alcohol.
The Tradition of Fermented Foods
There is evidence that fermentation has been practiced for over 8,000 of years. Humans diets used to naturally have far larger amounts of probiotics and enzymes. But, with the advent of antibiotics and pasteurization, many of us have a bacteria imbalance and the various health conditions that come with that imbalance. In today’s world we are more in need of probiotics in our diets and through supplementation. Now pasteurized, dairy no longer contains its natural probiotics. Most pickles and sauerkraut found in stores are also now quick “pickled” with vinegar, rather than lacto-fermented and contain no beneficial bacteria or enzymes.
Fermented foods are those that have undergone this chemical change, and many of them have incredible health-affirming benefits. However, the most widely recognized fermented food is probably beer! It is a prime example of fermentation converting sugars into ethanol and resulting in an alcoholic beverage. Wine and hard ciders are further examples of this. But despite their popularity, these types of fermented foods are only the tip of the iceberg when it comes to what is available, and they certainly don’t offer the health benefits of other fermented foods.
Scientists at the College of William and Mary and the University of Maryland had more than 700 student volunteers fill out detailed questionnaires on their personality traits, behavior, diet, and levels of social anxiety. Researchers analyzed their answers looking for underlying patterns. Among those reporting a “neurotic” disposition – and thus more prone to social anxiety – exercise, eating more fruits and vegetables, and more probiotic foods each markedly reduced anxiety symptoms.
Benefits of Fermented Foods
In addition to its wonderful health benefits, fermented foods have many practical benefits. Making fermented foods and drinks is inexpensive and easy. They add flavor to usually bland foods, making for tastier snacks and meals. Fermentation is also an ideal way of preserving foods from the garden, like cabbage, cucumbers, beets, carrots, and greens. Fermented foods keep for months when stored in an airtight container and refrigerated or kept cool. They are nutrient-rich – as opposed to canned foods which lose much of their nutrients from the canning process.
7 Fermented Foods That Fight Depression and Anxiety
Kefir
Kefir is an excellent milk-based beverage that you can make by adding kefir grains to milk. (The grains are actually colonies of yeast and bacteria that look like cooked rice clumps. Sounds appetizing doesn’t it?) In 12 hours, about four ounces of grains added to one quart of milk will produce the beverage.
Sauerkraut
Fermented cabbage produced by lactic acid bacteria. Low in calories, high in minerals and vitamins including calcium, magnesium, vitamins K, C and B. Provides probiotics in the form of lactobacilli.
Yogurt
Yogurt has been used for centuries to cure bowel troubles and diarrhea. In addition, regular yogurt (not the low-fat kind) contains the hormone-like substance called prostaglandin E2, which can prevent ulcers. But the type of yogurt you eat makes a difference.
Tempeh
Fermented soybean cake originating from Indonesia. High in protein, vitamin B12 (depending on preparation) and fiber. Pre-digestion through fermentation reduces compounds associated with gas and indigestion. Fermentation also makes soy minerals more absorbable by the body.
Kimchi
Korean fermented vegetables, mainly Napa cabbage but can also include radish, cucumber or scallion. Preparations also include garlic, chilies and onions making the dish very spicy. Low in calories, high in dietary fiber, and numerous vitamins and minerals including iron, calcium, A and B vitamins. Provides probiotics in the form of Lactobacillus kimchii.
Miso
A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It’s bold, so a little goes a long way (which is good because it’s also high in sodium).
Kombucha
Kombucha is a tangy, effervescent tea—typically black or green. The drink is often flavored with herbs or fruit. You can find it in many natural foods stores and some farmers’ markets. A tiny amount of alcohol is sometimes produced during fermentation—usually less than 0.5 percent alcohol by volume. However, some kombuchas have been found to contain up to 2 or 3 percent alcohol.
The Tradition of Fermented Foods
There is evidence that fermentation has been practiced for over 8,000 of years. Humans diets used to naturally have far larger amounts of probiotics and enzymes. But, with the advent of antibiotics and pasteurization, many of us have a bacteria imbalance and the various health conditions that come with that imbalance. In today’s world we are more in need of probiotics in our diets and through supplementation. Now pasteurized, dairy no longer contains its natural probiotics. Most pickles and sauerkraut found in stores are also now quick “pickled” with vinegar, rather than lacto-fermented and contain no beneficial bacteria or enzymes.
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