Fermented foods are known for their many health benefits, and one of the most fascinating aspects is their impact on the integrity of the intestinal barrier. Contrary to popular belief which mainly attributes their effect to a modification of the microbiota, the truth is that these foods mainly influence the intestinal mucosa itself.
A process that goes beyond the microbiota
Fermentation is an ancient process in which microorganisms, such as bacteria and yeast, break down carbohydrates into various compounds, including organic acids, gases, and alcohols. This process also generates antioxidants and other bioactive compounds that play a crucial role in gut health.
Contrary to what one might believe, the benefits of fermented foods are not limited only to modifying the composition of the intestinal microbiota. Although the probiotics contained in these foods can influence the intestinal flora, their main impact is felt at a more direct level: the intestinal lining itself.
The chemical compounds resulting from fermentation have a protective and restorative effect on it. Among these compounds, antioxidants play a key role. They neutralize free radicals, thereby reducing oxidative stress that can damage intestinal cells. Increased oxidative stress is often associated with a compromised intestinal barrier and chronic inflammation.
By promoting a stronger intestinal barrier, fermented foods help maintain optimal intestinal function. They also support the regeneration of epithelial cells, contributing to better nutrient absorption and protection against pathogens.
Fermented Foods and Intestinal Healing
An intact intestinal barrier is essential for good digestive health. It helps prevent harmful substances from leaking into the bloodstream, a phenomenon known as “leaky gut syndrome.” Fermented foods, thanks to their restorative properties, can play a role in the management of this syndrome and promote rapid healing of damaged tissues.
Here are some examples:
- Kefir: A fermented drink made from milk or water, rich in probiotics and antioxidants.
- Sauerkraut: Fermented cabbage which provides probiotics and protective compounds for the intestine.
- Kimchi: A spicy mixture of fermented vegetables, rich in vitamins and probiotics.
- Miso: A fermented soy paste, which contains enzymes beneficial for digestion.
