8 Awesome Health Benefits of Fermented Foods

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fermented foods, health benfits, sauerkraut

Wondering what the big deal is about fermented foods?  Here’s a quick look at some of the awesome health benefits of fermented foods

Most of us understand that there are both good and bad bacteria that live in our gut.  We also know that a healthy balance of good bacteria in this internal “ecosystem” is crucial for good health.

Adding fermented foods to your diet is an easy and inexpensive way to support and improve the gut flora in your belly.  There are many different brands of probiotic supplements that you can purchase, but getting your flora in balance by eating a little fermented food with every meal is not only more delicious but  also  more economical and reliable.

Some common fermented foods you may have heard of include sauerkraut, kimchi, fermented cheeses, yogurt, kefir, kombucha, and miso (fermented soy).  Unfortunately, the standard American diet is pretty much void of any real fermented foods.  The pickles, ketchups, and sauerkrauts that were traditionally fermented are now brined in vinegar and pasteurized, killing any beneficial organisms.  What we are talking about here are REAL fermented foods that are lacto-fermented, meaning that the starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria present on the surface of all living things.  Lactic acid is a natural preservative that inhibits putrefying bacteria.   All you do is add SALT.  Bacteria that could be harmful to us can’t tolerate much salt, but there are healthy bacteria that can.  Lacto-fermentation wipes out the bad guys , then lets the good guys get to work . The product is a living food, full of enzymes and probiotics.


Sally Fallon is a huge proponent of lacto-fermentation in her book Nourishing Traditions :

“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”




1.  Fermented foods improve digestion.

Fermenting our foods before we eat them is like partially digesting them before we consume sometimes people who cannot tolerate milk can eat yogurt. That’s because the lactose (which is usually the part people can’t tolerate) in milk is broken down as the milk is fermented and turns into yogurt.)

2. Fermented foods restore the proper balance of bacteria in the gut.

Lactose intolerance, gluten intolerance, constipation, Irritable Bowel Syndrome, yeast infections,  allergies,  and asthma have all been linked to a lack of good bacteria in the gut.

3.  Raw, fermented foods are rich in enzymes.

Your body needs enzymes to properly digest, absorb, and make full use of your food.

4. Fermenting food actually increases the vitamin content.

Fermented dairy products consistently reveal an increased level of folic acid, as well as pyroxidine, B vitamins, riboflavin and biotin depending on the strains of bacteria present.

5. Eating fermented food helps us to absorb nutrients.

You can ingest huge amounts of nutrients, but unless you actually absorb them, they’re useless to you. When you improve digestion, you improve absorption.

6. Fermenting food helps to preserve it for longer periods of time.

Milk will go bad in the fridge but kefir and yogurt last a lot longer. Sauerkraut, pickles and salsa will keep for months.

7. Fermenting food is inexpensive.

The foods required to make fermented foods are  cheap, and no fancy equipment is needed.

8. Fermenting food increases the flavor.

Once you try real lacto-fermented foods, you will realize how amazing they taste.  They make everything better.  I would recommend starting out slow if you are new to fermented foods.  Once you introduce good “bugs” into your gut, the opportunistic, bad flora starts to die off.  Good to go slowly.




Be sure to check out my fermentation series: Fermentation 101 and 9 Tips for Successful Fermentation.

In our household, jars of fermented veggies on the kitchen counter are  a given.  We eat sauerkraut on everything.  Breakfast eggs, Mexican foods, meat dishes, etc.  My toddler licks her fingers after eating her daily dose.  Check out 85 Ways to Eat more Fermented Foods for recipe inspiration.



fermented foods, health benfits, sauerkraut







Photo credits:  depositphoto @volatn1 and @wollertz

Katja is the creator, author and chef of Savory Lotus. Food is her passion, and food is also her medicine. Katja believes that good health starts with deeply nourishing foods and that healthy living doesn’t have to be complicated. Join her for easy to prepare recipes made with real food ingredients. Gluten and grain free. Paleo-friendly.

MEDICAL DISCLAIMER: The information included on this website is intended for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. None of the opinions expressed here are meant to diagnose or treat any disease or illness. You should always consult your healthcare provider to determine the appropriateness of the information for your own situation or if you have any questions regarding a medical condition or treatment plan.

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