How Fermented Foods Help Fight Diabetes?

Fermented foods have been part of traditional diets in many Asian countries for centuries. Originally, fermentation was mainly used to preserve food before refrigeration was available. Over time, people discovered that these foods not only lasted longer but also provided several health benefits.

In India, fermented dishes are part of daily meals—idli, dosa, dhokla, and lassi are a few common examples. The process of fermentation involves natural microorganisms such as bacteria or yeast that break down sugars and starches into acids or alcohol. This not only preserves the food but also gives it a tangy taste and boosts the growth of probiotics, often called “good bacteria.”

Probiotics play an important role in digestion and gut health. They help absorb nutrients, reduce harmful bacteria, and even produce vitamins like B12, folate, and vitamin K. A healthy gut also supports mental well-being. In fact, most of the body’s serotonin—the “happy hormone”—is produced in the gut, showing how closely the gut and brain are connected.

Fermented foods also improve immunity. Since 80% of the immune system is linked to the gut, a diet rich in probiotics strengthens the gut lining and reduces the risk of infections. They also make nutrients more bioavailable by breaking down compounds like phytic acid, which block absorption of minerals such as zinc and iron.

Another benefit is reduced sugar cravings. Harmful bacteria in the gut thrive on sugar, which worsens cravings. Probiotic bacteria from fermented foods replace these harmful microbes, helping to naturally control sugar intake.

For people with diabetes, fermented foods are especially helpful. Research shows that people with type 2 diabetes often have an imbalance of gut bacteria. Adding fermented foods to the diet can restore this balance, improve digestion, and support better blood sugar management. Just half a cup of fermented food can provide trillions of probiotics—far more than supplements.

In short, fermented foods are natural, affordable, and powerful allies in keeping blood sugar in control while supporting overall health.

To Read more about this, visit our blog.

https://www.freedomfromdiabetes.org/blog/post/how-fermented-foods-help-fight-diabetes/1551