LACTOFERMENTATION AND HEALTH

Lacto-fermentation is a food preservation method that dates back thousands of years. It involves soaking fresh vegetables in a salt brine or mixing them with other ingredients, such as herbs and spices, to produce a variety of fermented products, such as sauerkraut, kimchi, pickles and kombucha.

In recent years, lacto-fermentation has become increasingly popular due to its many health benefits. Lacto-fermented vegetables are rich in probiotics, live micro-organisms that can help improve digestive health, boost the immune system and reduce inflammation. Lacto-fermented vegetables are also rich in enzymes, molecules that help break down food into nutrients that are more easily absorbed by the body.

A study in South Korea showed that consumption of kimchi, a traditional Korean fermented cabbage dish, reduced body weight and improved metabolic parameters in overweight and obese patients (1). In addition, other studies have shown that the lactic acid bacteria present in fermented vegetables can help reduce inflammation and restore the balance of intestinal flora in people suffering from gastrointestinal disorders (2, 3).

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The advantage of choosing lacto-fermented vegetables, rather than capsules, as a source of probiotics is that the vegetables also provide you with the prebiotics needed for the multiplication of lactic acid bacteria, reinforcing their effectiveness. What's more, they make food much easier to digest, which is not insignificant for people who have difficulty with raw vegetables. These good bacteria also have an antibacterial effect, enabling your body to fight back better in the event of infection or imbalance of the intestinal flora.

You'll feel that lacto-fermented vegetables stimulate your digestive system and the secretion of digestive enzymes from the pancreas. Acidity is a sign of the transformation of carbohydrates present in fresh vegetables, making these foods ideal for those suffering from diabetes and seeking to maintain a lively, diversified diet.

In a market

Lacto-fermentation acts as a pre-digestion of vegetables and, with the same volume, you'll get a better yield for the assimilation of vitamins, minerals and trace elements by the intestinal flora.

Here are some tips for incorporating lacto-fermented vegetables into your diet:

  • Start with modest portions to allow the intestine to adapt to the probiotics present in lacto-fermented vegetables.
  • Add lacto-fermented vegetables to dishes such as salads, soups, sandwiches or eat them as a side dish for a main course.
  • Ideally consume two tablespoons a day
  • If you feel your body is overreacting, reduce the dose for a week and try a more gradual increase
  • In order to really feel the effects, which can be very subtle, it is advisable to find the determination of to integrate them on a daily basis over a period of about a month.

Obviously, eating these vegetables isn't a panacea, but it's an addition that can have many beneficial repercussions for your health. Contraindications are rare, but they can cause digestive distress in people with yeast allergies, Candida Albicans or other candidiasis. One customer also told me that people sensitive to histamine should not consume it without supervision.

For this kind of problem, it's best to contact nutritionists and naturopaths who can help you sort things out and formulate an individual action plan (which may include the consumption of lacto-fermented vegetables), but which will support you as closely as possible to your feelings and the evolution of your condition.

Fermentierra is certified

When choosing our products, You're guaranteed top-quality, additive- and preservative-free recipes, which help maximize the health benefits.

You're supporting a family with a passion for this ancestral knowledge, and at the heart of contemporary concerns. These important subjects even tickle our reflections on the future of our social and environmental fabric.

A workshop with Fermentierra

For those who would like to follow a more in-depth presentation on lacto-fermentation, with tasting and preparation of your own jars, we regularly have workshop series organized. We are also always available to organize them for team building, friends/family get-togethers or special events (contact us): art.en.pot@gmail.com).