Can Fermented Foods Help you Lose Weight?
Key Takeaways
Research is limited on the specific effects of fermented foods on weight loss.
However, fermented foods can contribute to improved gut health which is linked to weight management.
It is also beneficial to include fermented foods (in moderation) as part of a healthy diet.
Fermented foods have gained popularity in recent years due to its beneficial effects on gut health. Research has found that the composition of our gut microbiota directly influences our health, including our risk of overweight and obesity and our response to weight loss interventions. This article will explore if improving our gut health through the inclusion of fermented foods can help with weight loss.
What is Food Fermentation
Food fermentation has been used for a long time for its role in food preservation. The process creates an acidic environment which discourages the growth of harmful bacteria, thus preventing food spoilage. This was particularly important before refrigeration became readily available.
Fermented food and beverages also offer many other potential benefits:
Makes food more digestible: For example, fermented dairy like yogurt is often easier to digest than non-fermented milk as lactose is broken down during fermentation. People with gluten sensitivities may also find that they can tolerate breads that go through a long fermentation process (e.g. sourdough bread).
Improve gut health: Many probiotic species of Lactobacillus and Bifidobacterium found in fermented foods and beverages compete with harmful bacteria in the gut and help maintain a healthier gut microbiota and function. A healthier gut may help with weight management, chronic disease management, and maintaining healthy immune function.
Anti-inflammatory effects: Some studies have shown that consumption of fermented foods can reduce inflammation which can help with managing chronic inflammatory diseases like obesity, Type 2 diabetes, and heart disease.
Fermented foods are not the same as probiotics
It is important to note that not all fermented foods contain live probiotics. Probiotics are defined by the World Health Organization as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.
Fermented foods and beverages may or may not contain live microorganisms at the time of consumption, and may not contain the level of live microorganisms needed to confer the health benefits as documented in research. Such foods would not have probiotic effects and would not be considered a “probiotic fermented food”. For example, when bread is baked, the heat kills the fermentation microorganisms.
Types of Fermented Products
Fermented products contain live fermentation microbes:
Yogurt
Kefir
Most kombuchas
Kimchi
Sauerkraut
Tempeh
Miso
Most cheeses
Probiotic drinks
Fermentation microbes removed or killed during processing:
Bread
Vinegar
Soy sauce
Chocolate
Roasted coffee beans
Shelf-stable pickles
Wine
As can be seen above, many foods we consume today are fermented but may not contain any live microorganisms.
Nevertheless, many fermented foods, whether they contain live microorganisms or not, can be included as part of a healthy diet.
Health Benefits of Fermented Foods
Unfortunately research is limited on the specific effects of fermented foods and beverages on health and weight loss.
Research done on probiotics looks at the health effects of specific strains (e.g. Lactobacillus plantarum strain Ln4), and includes the dose required to achieve a health benefit. This becomes difficult in fermented foods where the composition of live microorganisms are rarely defined and significant variations are unavoidable with different recipes, batches, and manufacturers.
Some studies have shown that improving overall gut health and regular consumption of fermented foods and beverages may help with managing weight. There is also minimal risk to including fermented foods as part of a healthy diet.
Furthermore, while the live microorganism composition of fermented foods may not be defined, they often contain more species of live microbes compared to store-bought probiotic supplements which frequently contain only a few probiotic strains. This can potentially increase our gut microbiota diversity, which is an important component of weight management. Research has found that obese individuals tended to have lower gut microbiota diversity compared to lean individuals.
Some fermented foods like fermented vegetables are also rich sources of vitamins, fiber, and polyphenols, all of which play a role in maintaining healthy gut function and managing weight and overall health.
Things to Watch Out For
While fermented foods offer numerous health benefits, there are a few things to take into consideration:
Salt/sodium content: Some fermented foods, such as kimchi and pickles, can be high in salt as salt is used during fermentation. A high salt intake and have an impact on blood pressure so consume these fermented foods in moderation and include a good amount of fresh vegetables in your diet as well.
Added sugar: Certain fermented products, like flavored yogurt or sweetened kombucha, may contain added sugars to enhance flavor. Excessive sugar intake could counter your weight loss efforts and also affect blood glucose levels and increase inflammation. Choose plain or unsweetened varieties when possible, or make your own fermented foods at home so you have control over the ingredients.
Probiotic content: If you are interested in obtaining probiotic benefits from fermented foods, look for products that specify the presence of live and active cultures or probiotic strains on the label.
While there is no clear link that fermented foods will help with weight loss, fermented foods and beverages are beneficial to gut health which can in turn help with weight management. Along with its other health benefits, fermented foods can and should be included as part of a healthy diet.
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