Fermented foods and their health effects

Fermented foods are more than prehistoric preservatives. They are living systems with a multitude of bioactive substances that can have a positive impact on our health. Modern research increasingly confirms what traditional cultures have long known: Ferments not only nourish the body, but also the microbiome, the immune system, and the gut-brain connection.

Microbial life for a healthy microbiome

At the heart of fermented foods is the diversity of microorganisms. Lactic acid bacteria, in particular, are among the best known representatives. They can positively influence the composition of the intestinal flora by displacing pathogenic germs, modulating the immune system, and stabilizing the mucosal barrier. Numerous studies have shown that certain strains such as Lactobacillus plantarum or Lactobacillus rhamnosus have anti-inflammatory effects, promote the absorption of minerals, and support the production of short-chain fatty acids in the large intestine.

However, not all fermented foods contain live microorganisms until consumption. Pasteurization destroys many of these cultures. That's why SchmatzGut uses live fermentation as a matter of course – for maximum health benefits and a true microbial experience.

Bioavailability and nutrient diversity

During the fermentation process, numerous secondary plant substances, vitamins, and enzymes are produced. Many fermented products have significantly higher levels of vitamin C, B vitamins, and vitamin K2. At the same time, difficult-to-digest or anti-nutritional substances such as phytic acid, lectins, and oxalic acid are broken down. This means that iron, zinc, magnesium, and calcium are often more readily available in fermented foods than in the unprocessed raw materials.

At the same time, peptides with antihypertensive or antioxidant effects, short-chain fatty acids such as butyrate, and bioactive aroma components that can affect neurological processes are formed. These compounds do not arise by chance, but are the result of precise microbial work that transforms complex substrates into bioactive molecules during fermentation.

Influence on the immune system, digestion and psyche

Up to 80 percent of the body's immune cells are located in the intestines. Ferments support immune function by regulating the balance between pro- and anti-inflammatory processes. Some fermented foods can strengthen the mucosal barrier and influence the release of immune-active messengers. At the same time, intestinal motility is stimulated, which supports digestion and can prevent bloating or constipation.

The connection between the gut and brain, the so-called gut-brain axis, is also influenced by ferments. Studies show evidence that certain fermentation products can have mood-enhancing, anxiety-relieving, or stress-reducing effects. This effect occurs, among other things, through microbiota-mediated changes in neurotransmitter metabolism.

A food type with a future

Ferments provide more than just macronutrients. They are functional foods with a measurable impact on metabolism, immune function, and well-being. At a time when chronic inflammation, intestinal dysbiosis, and diet-related diseases are on the rise, fermented foods offer one of the most promising answers. They combine enjoyment with prevention, tradition with science, and everyday life with therapeutic potential.

Conclusion

Fermented foods are vibrant allies in a healthy diet. They strengthen the gut, promote nutrient absorption, improve digestion, and have a profound impact on immune and emotional balance. In the SchmatzGut kitchen, we develop each ferment with the understanding that food is more than just satiety. It is information, communication, and healing – microorganism by microorganism.