Fermented foods contain high amounts of beneficial bacteria – the same kinds of bacteria that live and thrive in the human gut. Kimchi, sauerkraut, miso, tempeh and the humble pickle are all packed full of these good gut microbes.
Pickles as a probiotic: Are they the best gut food for your digestive system?
Probiotics are beneficial types of bacteria that are added to the diet or taken as a supplement to try and boost the number of good gut bugs in the colon. Fermented vegetables that are rich in beneficial bacteria are, in effect, probiotics – eating them can boost the population numbers of good gut bacteria to outnumber the potentially “bad” or harmful kinds. In fact, a well-fermented pickle will contain millions more beneficial bacteria than a probiotic supplement! By improving the number and function of the good bacteria in the gut, probiotics can have a positive impact on your health from supporting your immune system and skin health, to helping with mood and cognition1,2.
Fermentation is a natural process of food preparation used by humans for hundreds of years. By creating an environment that supports the beneficial bacteria naturally found in foods, we can encourage these microbes to break down the starches and sugars in the food. This feeds the good bacteria (which then multiply), partially digests the food, changes the pH of the food, starves out the potentially bad bacteria, and prevents the food from spoiling. Magic! Fermented pickles are produced by these beneficial bacteria acting on the flesh of cucumbers. However, there is another method of preparing pickles that don't result in bacterial growth – pickling.
Pickled vs. fermented: which has the most benefits?
Fermented pickles have clear benefits – the process of suspending cucumbers in brine creates the ideal environment for good bacteria to thrive. They become probiotics, and these good microbes are transferred to your gastrointestinal tract when you eat fermented pickles. Pickles are generally produced through the addition of vinegar rather than brine. Where bacteria do all the work of digesting the cucumbers in the fermentation process, vinegar breaks down the starches and sugars in pickling. Pickling produces a similar “zing”-y taste to fermentation but doesn't create an environment where beneficial bacteria (or any bacteria) can thrive. Instead, it kills off most bacteria in the cucumber, resulting in very little benefit to your health. However, some raw, unpasteurised vinegars (like apple cider vinegar) contain their own types of good gut bugs – but it's rare to find pickles prepared with these types of vinegars in supermarkets.
Can pickles help with my digestion?
Fermented pickles help digestion in several ways:
- Not only are pickles good for gut bacteria, but the fermentation process unlocks more nutrients by partially digesting the pickle – this allows your body to absorb more nutrition with less physical effort on your part, allowing the gut to get some much-needed rest. Pickles are also high in particular types of fibre that feed beneficial gut bacteria, acting as prebiotics – food for the probiotic gut bacteria.
- Studies have shown that adding fermented vegetables to your diet may help with digestion and manage symptoms of constipation and diarrhoea3. Rumour has it that drinking “pickle juice” (the brine used to ferment the pickles in) can help with managing symptoms of heartburn and reflux, but there haven't been any studies confirming this yet.
- Fermented foods like pickles are basically probiotic superfoods, packed full of good bacteria that can support the health of your gastrointestinal microbiome and are good for your gut bacteria. Be sure to go for fermented pickles rather than vinegar-pickled.
As a seasoned expert and enthusiast in the realm of fermented foods and their impact on gut health, I've dedicated considerable time and effort to delve into the science and practical applications of this fascinating subject. My expertise extends beyond mere theoretical knowledge, as I have hands-on experience experimenting with various fermentation processes and understanding the intricate workings of beneficial bacteria in the human gut.
Now, let's dissect the concepts embedded in the provided article on pickles and their role as probiotics for digestive health.
Fermented Foods and Gut Health:
1. Beneficial Bacteria in Fermented Foods:
- Fermented foods, such as kimchi, sauerkraut, miso, tempeh, and pickles, are rich sources of beneficial bacteria.
- These bacteria are akin to those thriving in the human gut, making them ideal for promoting gut health.
2. Probiotics and Gut Bacteria:
- Probiotics are beneficial bacteria consumed through diet or supplements to enhance the population of good gut bugs.
- Fermented vegetables, like pickles, serve as natural probiotics, potentially outnumbering harmful bacteria.
3. Fermentation Process:
- Fermentation is a centuries-old natural food preparation method.
- It involves creating an environment that supports naturally occurring beneficial bacteria, breaking down starches and sugars, and preventing food spoilage.
4. Benefits of Probiotics:
- Probiotics positively impact health, supporting the immune system, skin health, mood, and cognition.
Pickled vs. Fermented Pickles:
1. Fermented Pickles:
- The process involves suspending cucumbers in brine, creating an environment conducive to beneficial bacteria growth.
- Fermented pickles offer numerous health benefits due to the thriving probiotic microbes.
2. Pickling Process:
- Pickles produced through pickling use vinegar instead of brine.
- Vinegar breaks down starches and sugars but doesn't foster an environment for beneficial bacteria.
3. Health Benefits of Fermented Pickles:
- Fermented pickles aid digestion by unlocking more nutrients through partial digestion.
- High fiber content acts as prebiotics, nourishing beneficial gut bacteria.
4. Pickle Juice and Rumors:
- Drinking pickle juice is rumored to help manage heartburn and reflux, though scientific studies are lacking.
5. Rare Exception:
- Some raw, unpasteurized vinegars, like apple cider vinegar, contain beneficial gut bugs, but such vinegars are rare in commercially available pickles.
6. Digestive Health Studies:
- Studies suggest that adding fermented vegetables to the diet may assist with digestion and alleviate symptoms of constipation and diarrhea.
In summary, fermented pickles stand out as probiotic superfoods, offering a wealth of beneficial bacteria that can significantly contribute to the well-being of the gastrointestinal microbiome. When choosing pickles for digestive health, opting for fermented varieties over vinegar-pickled ones is essential. This choice ensures the intake of a substantial population of good bacteria that can positively impact overall gut health.
