Understanding Fermented Foods

What Are Fermented Foods?

Fermented foods are foods that have been changed by helpful bacteria or yeast.

During fermentation, natural sugars are broken down into acids or other compounds.
This process:

• Helps preserve food
• Creates new flavors
• May make food easier to digest

Common fermented foods include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Kombucha
• Pickles (naturally fermented)

For example, yogurt is made when bacteria ferment the sugars in milk, producing lactic acid that gives it its texture and taste.

Remember: always consult with your healthcare provider first before making any significant dietary changes.

---

Why Fermented Foods May Matter for Older Adults

As we age, digestion, immune function, and nutrient absorption can change.

Fermented foods may support:

Gut Health

Many fermented foods contain live microorganisms (sometimes called probiotics).
These may help support balance in the digestive system.

A healthy gut may help with:

• Regular bowel habits
• Reduced bloating
• Nutrient absorption

Fermented foods introduce beneficial microbes that may support digestion and overall gut balance.

Immune Support

A large portion of the immune system lives in the digestive tract.

Some fermented foods may help:

• Support immune function
• Reduce inflammation
• Improve tolerance to certain foods

Nutrient Absorption

Fermentation may make certain nutrients easier for the body to absorb, including:

• B vitamins
• Calcium
• Magnesium
• Iron

This can be especially helpful for older adults who may have reduced appetite or absorption.

Digestive Comfort

Some fermented foods may:

• Help break down lactose
• Support digestion of complex foods
• Improve tolerance to dairy for some individuals

For example, yogurt with live cultures may improve lactose digestion in some people.

---

Types of Fermented Foods

Dairy-Based

• Yogurt (with live cultures)
• Kefir
• Aged cheeses

Vegetable-Based

• Sauerkraut
• Kimchi
• Naturally fermented pickles

Soy-Based

• Miso
• Tempeh

Beverage-Based

• Kombucha
• Fermented teas

---

Important Note: Not All Fermented Foods Are the Same

Some store-bought products:

• Are pasteurized after fermentation
• May not contain live cultures

Others may contain added sugars or sodium.

Health effects can vary depending on:

• Type of microbes
• Amount consumed
• Individual health conditions

---

Tips for Adding Fermented Foods Safely

Start slowly. Eating too much too quickly may cause:

• Gas
• Bloating
• Digestive discomfort

Try:

• 1–2 tablespoons of fermented vegetables
• ½ cup yogurt with live cultures
• Small portions with meals

Pair fermented foods with:

• Fiber-rich foods
• Lean proteins
• Balanced meals

---

When Fermented Foods May Not Be Right

Talk with your healthcare provider before adding fermented foods if you:

• Have weakened immunity
• Take certain medications
• Have kidney disease (due to sodium in some foods)
• Are on a low-histamine or low-sodium diet

Some fermented foods (like sauerkraut or pickles) can be high in sodium.

---

Bottom Line

Fermented foods are not a cure, but they can be a helpful part of a balanced eating plan.

They may support:

• Digestion
• Immune health
• Nutrient absorption

For best results, include a variety of nutritious foods alongside fermented options.

---

Medical Disclaimer

This educational resource is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Older adults, especially those with chronic health conditions or weakened immune systems, should consult their healthcare provider before making significant dietary changes, including adding fermented foods. Individual tolerance and nutritional needs vary. Always seek guidance from your physician or registered dietitian regarding what is appropriate for your personal health needs.

---

Sources:

• https://www.usdairy.com/getmedia/4543b85a-bbe9-4413-a11d-b0629c562a3e/Fermented-Foods-Snapshot.pdf?ext=.pdf