Fermented Foods
What are Fermented Foods?
Fermented foods contain many beneficial bacteria that can be a great addition to the diet. Since many children with autism have gastrointestinal issues such as dysbiosis, fermented foods can be a great way to naturally supplement the gut with probiotics that can improve both immune and gut health.
The process of fermentation has been used around the world to preserve and enhance food flavors. Fermented foods are now more popularly recognized for their nutritional and health benefits.
Fermentation is a preservation method that occurs when food sugars are broken down by bacteria or yeasts in the absence of oxygen. Fermented foods have a long history and are considered to be one of the first processed foods consumed by humans [3].
Wide varieties of foods can be fermented including beverages (like kefir and kombucha), sausage, fish, yogurt, cheeses, beans, cabbage, and many others [1].
The functions of fermented foods on gut health could be beneficial to those with autism, as intestinal microbes play a role in cognitive health through the gut-brain axis [2, 4].
Fermented foods contain probiotics, either naturally or added during fermentation, which support immune and gut health [1].
The sour taste and common characteristics of fermented foods differ from those that are pickled, as it is a different style of preservation. Including fermented foods in your diet can bring a new variety of flavors to your meals.
Nutrient Breakdown
There are many varieties of fermented foods and drinks, each with their own nutrient breakdown. Nutritional benefits of eating fermented foods are associated with amplified nutrient availability, probiotic effects, as well as positive influence on immune and gut health [2]. Not only are most fermented food products nutritious, they can also add lots of flavor to your meal.
While fermented foods can provide many health benefits, it is important to obtain properly fermented food products that are prepared under food safe conditions to avoid the risk of toxins [1].
Examples of Fermented Foods
Dairy Products
Yogurt
Cheeses
Sourcream
Traditional buttermilk
Kimchi
Sauerkraut
Soybean products
Soy sauce
Tofu or Tempeh
Miso paste
Natto - Japanese fermented soybean
Fermented rice (red mold rice)
Vinegar
Rice vinegar
Apple cider vinegar
Fermented drinks
Olives
Sausages and salami
Fermented Food Alternatives
If your child won’t eat fermented foods, consider a probiotic supplement.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
**If your child is reacting to fermented foods, you may consider histamine intolerance. In the case of histamine intolerance, a low histamine diet is warranted.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to aid you in making individualized dietary changes.
Fermented Foods & Autism in the Research
Supplementing With Fermented Foods in Autism
Picky eating habits often seen in children with autism can significantly affect intestinal microbe diversity, or the levels of healthy gut bacteria [4]. Consumption of fermented foods can promote growth of a variety of healthy gut microbes depending on two factors: type of bacteria present in the fermented food and initial gut health status.
Fermented Dairy
Fermented milk consumption influenced microbial type and level, increasing probiotic bacteria like Lactobacillus [4].
Dietary Fiber
Low dietary fiber consumption is often observed in children with ASD, leading to possible loss of bacterial species. Fiber from fruits and vegetables are able to be fermented in the gut and can promote beneficial microbe growth.
Fermented Foods & Brain Health
A review of fermented food mechanisms discussed functions which may be beneficial to those with ASD. Fermented foods increased availability of nutrients, reduced inflammation, improved memory, and protection of brain health [2].
Fermented Foods as Probiotics
Fermented foods are considered functional foods, they act as natural probiotics that aid in healthy digestion and can be more effective than probiotics alone [1]. Probiotic bacteria found in fermented foods can improve both immune and gut health.
-
[1] Bell V, Ferrão J, Fernandes T. Nutritional Guidelines and Fermented Food Frameworks. Foods. 2017;6(8)
[2] Kim B, Hong VM, Yang J, et al. A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function. Prev Nutr Food Sci. 2016;21(4):297-309.
[3] Marco ML, Heeney D, Binda S, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102.
[4] Tomova A, Soltys K, Kemenyova P, Karhanek M, Babinska K. The Influence of Food Intake Specificity in Children with Autism on Gut Microbiota. Int J Mol Sci. 2020;21(8)
