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The human microbiota is made up of trillions of cells, including bacteria, viruses, and funguses. The largest populations of microbes reside in our gut: the gut microbiota. The microorganisms living inside the gastrointestinal tract are also known as gut flora.
Microflora in the gastrointestinal tracts of healthy individuals differs from those found in diseased individuals. The beneficial microflora in the gastrointestinal tract are called probiotics, which means “for life.”
Our bodies are constantly trying to achieve a state of equilibrium in gut flora. There is an immense body of research showing the benefits of balanced gut bacteria in many areas of health.
There are many factors in our modern lifestyle that can shift the gut flora balance to bad gut bacteria. These include the consumption of commercially processed foods, antibiotics, stress, and chlorine and fluoride in drinking water. This results in poor gut health, sickness, and obesity.
Probiotics have proven health-promoting benefits. One of these benefits is the reduced risk of cancer. There are many ways that probiotics reduce the risk of cancer, including aiding with detoxification, improving apoptosis (death of cancer cells), inhibiting tumor growth, and stimulating the immune system.
Fermented foods are excellent sources of these healthy probiotics. Fermented foods are filled with concentrated nutrients, probiotics, and good bacteria.
This article will explain what fermented foods are, sources of fermented foods, and 5 ways that fermented foods may reduce the risk of cancer.
What Are Fermented Foods?
When fermented foods are consumed, the levels of good bacteria in an individual’s digestive tract are boosted, improving the health of the body’s microbiome (bacterial community).
Along with producing various strains of probiotics, this process also preserves the food and creates beneficial enzymes, B vitamins, and omega-3 fatty acids.
The History of Fermented Foods
There are many unique fermented foods all around the world.
Our ancient ancestors used fermented foods regularly. Fermentation was necessary to preserve food because there were no refrigerators. Fermented foods were also used by ancient medicine men and physicians to treat ailments.
In the early 20th century, Nobel Prize winning scientist Ilya Ilyich Metchnikoff first noted the link between health and longevity and the ingestion of bacteria present in yogurt fermentation. He attributed the remarkable health of a group of Bulgarian people to their daily consumption of probiotic-enriched foods.
Metchnikoff theorized that probiotic bacteria could have a greater impact on human health than pathogenic strains of bacteria. Since that time, there have been a vast number of studies on the probiotics contained in fermented foods and their health benefits.
5 Ways Fermented Foods Reduce the Risk for Cancer
Fermented foods have antibacterial, antioxidant, and anticancer properties. Probiotics have a role in the prevention and healing of various health conditions and diseases, including cancer.
The probiotics found in fermented foods reduce the risk for cancer by improving the health of the body in 5 key ways:
1. Probiotics Improve the Health of the Digestive System
The most important microbes in our bodies are those in the digestive system. They improve food digestion and absorption, and balance deficiencies in our digestive system. Food digestion depends on the actions of good bacteria, which break down complex sugars, proteins, and fats so the body can absorb them.
The probiotics in fermented foods improve the quantity, availability, and digestibility of some dietary nutrients. They are essential in helping us absorb the beneficial antioxidants found in fruits and vegetables. The gut microbiota help with the production of some vitamins, including vitamin B12, Biotin, and vitamin K. Fermentation can magnify protein quality and the bioavailability of B vitamins, magnesium, and zinc.
As described above, there are many factors in our modern lifestyle that can shift the microbe balance in our digestive system to bad microbes. Probiotics are able to compete with the bad microbes and colonize our digestive system. The microflora that lives in fermented foods creates a protective lining in the intestines and shields the intestines against pathogenic factors. The ideal balance of good and bad bacteria in the gut forms the foundation for excellent health.
2. Probiotics Strengthen the Immune System
Probiotics enhance immunity and increase resistance to infection. It is estimated that 80% of an individual’s immune system is located in the gut. Good bacteria in the gut play a powerful role in supporting the immune system.
Fermented foods lead to an increase of antibodies and a stronger immune system. A strong immune system is the body’s top defense system against all disease, including cancer.
The immune system plays a pivotal role in cancer prevention. The immune system recognizes and destroys most abnormal cells (some of which can result in cancer). Fermented foods are a cost-effective way to boost the immune system.
3. Probiotics Aid With Metabolic Syndrome and Cardiovascular Disease
Metabolic syndrome has been linked to several types of cancer. While it may not necessarily cause cancer, it is linked to poorer cancer outcomes including increased risk of recurrence and overall mortality. Fermented foods are great sources of essential nutrients that help prevent heart disease and metabolic syndrome, including vitamin K2.
Several studies have found a positive correlation between increased intake of fermented foods and improved management of metabolic syndrome along with a lowered risk of cardiovascular disease. In one study, it was found that high intake of fermented milk may reduce the risk of cardiovascular disease. Another study associated yogurt with a lower risk of cardiovascular disease.
In a 2010 study, fermented whey protein was found to have beneficial effects on lipid metabolism, blood glucose control, and hypertension. These beneficial effects contribute to the management of metabolic syndrome and reduce the risk of cardiovascular disease.
4. Anti-Cancer Potential of Probiotics
Fermented foods have been linked to the death of colon cancer cells (apoptosis). In a study first published in May 2017, fermented soybean extract showed anticancer potential.
Researchers fermented soybean seed powder with Lactobacillus plantarum DGK-17, which was previously isolated from kimchi. The fermented extract resulted in morphological changes, reduction of cancer cell colony formation, and apoptotic cell death of colon cancer cells.
Another study published in 2017 affirmed that fermented foods improve the health and well-being of cancer survivors. In this study, cancer survivors found kefir (a fermented milk product) to be acceptable for consumption. The study stated that kefir has the potential to improve recovery from exercise and the health of cancer survivors.
5. Probiotics Support Reduced Inflammation Throughout the Body
Chronic low-grade inflammation is one of the leading causes of disease, premature aging, and illness. A healthy diet is essential to reducing inflammation. Fermented foods are key to fighting inflammation because they build immunity and help control infections that may underlie inflammation.
It has also been found that an intestinal “inflammatory microbiome” exists which may be facilitated by the standard American diet of high-sugar, low nutrient-value foods. Beneficial microbes can offset the consequences of an inflammatory microbiome. Fermented foods are an excellent source of these beneficial microbes.
4 Types of Fermented Foods
Different cultures around the world have their own unique fermented foods. It is ideal to consume a variety of fermented foods to inoculate the gut with different probiotics.
Four key types of fermented foods include:
1. Fermented Vegetables
Fermented veggies contain antioxidants, live enzymes, and lactobacillus that improve gut health.
Raw cabbage has probiotics and enzymes that are exponentially multiplied during the fermentation period. Fresh (not canned) sauerkraut is a fantastic source of living enzymes and active lactobacillus and pediococcus strains of probiotics.
The most popular of Korean foods, kimchi, is most commonly made by fermenting cabbages. There are many other variations of kimchi using cucumbers, eggplants, leeks, radishes, and other seasonal veggies.
Often times these are prepared with a combination of fermented veggies that give them antioxidants, live enzymes, and the special organism lactobacillus, among others.
2. Fermented Soy
Fermented soy comes in three major forms: natto, tempeh, and miso. Miso and tempeh often incorporate brown rice and barley fermentation with two unique probiotic yeast species. These yeasts enhance the bioavailability of the amino acids and produce high amounts of B vitamins. The bacillus subtilis bacterium is used to produce natto which is rich in proteolytic enzymes and vitamin K2.
Natto, which originated in Japan, is made from fermented soybeans. Tempeh, a soy product originally from Indonesia, is frequently used as a meat substitute. Miso, native to China and Japan, is a paste that can be used in soups and dressings.
3. Fermented Dairy
Fermented dairy products (also known as cultured dairy foods) contain diverse microbiota that have a positive impact on health. Dairy products such as yogurt, kefir, lassi, and amasi are fermented with lactic acid-based bacteria.
Kefir is a tart, yogurt-like drink that is traditionally make by fermenting dairy milk. Other milk varieties can also be used such as coconut milk and nut milks. Lassi is a yogurt-based drink made salty or sweet. Salted lassi is flavored with spices. Sweet lassi contains sugar or fruits instead of spices. Amasi is fermented milk that is very popular in South Africa.
Fermented dairy products share many of the same bacterial strains including lactobacillus and saccharomyces. They also contain one of the most potent probiotic strains, Bacillus coagulans. This combination of probiotic organisms works in synergy to repair and protect the gut, and to destroy even the harshest opportunistic organisms.
4. Other Fermented Products
Kombucha is known to support healthy gut bacteria and digestion.
There are many other fermented foods and beverages. For example, kombucha is a drink made from sweetened tea fermented with a culture of bacteria and yeast called a “mother.” Some cheeses are fermented as part of their production. There are also fermented breads, such as sourdough bread.
Contraindications With Fermented Foods
As a clinician, I have learned that when individuals react very poorly to fermented foods it is usually a sign of histamine intolerance. Histamine is a compound that is released from immune cells and some gut bacteria. Individuals with histamine intolerance have symptoms such as runny nose, headaches, asthma, and itchy skin.
Fermented foods contain high amounts of histamine. Some people cannot handle any high histamine foods while others can handle certain types and not others. As an example, an individual may tolerate avocados, berries, and lemons (which contain some histamine) quite well but have significant reactions with any sort of fermented foods or wine.
You as an individual will have to determine whether fermented foods trigger a histamine reaction in you. If so, you may be able to welcome fermented foods back into your life after healing the gut, reducing inflammation, improving liver function, and stabilizing the adrenals.
Editor’s Note: This article was initially published in May 2018 and was updated in December 2020.
Article Summary
The beneficial microflora in the gastrointestinal tract are called probiotics, which means “for life.”
Fermented foods are excellent sources of these healthy probiotics.
5 ways fermented foods reduce the risk for cancer:
- Improve the health of the digestive system
- Strengthen the immune system
- Metabolic syndrome and cardiovascular disease
- Anti-cancer potential
- Reduce inflammation throughout the body
Types of fermented foods:
- Fermented vegetables
- Fermented soy
- Fermented dairy
- Other fermented products such as kombucha and sourdough bread
Do you know-how that milk protein Course cancer? S-o how ca-n you recomand it as anti cancer food?
I always thought the same cows milk is not good for you it’s for calf’s not humans
Personally, I think soy is far worse than milk products.
That is true, unless the soy is fermented. Fermentation of soy eliminates the estrogenic effect of soy itself.
Probably full of GLYPHOSATE which destroys your immune system via the SHIKIMATE pathway
Yep cow’s milk is for baby calves, each to their own species. The only way is veganuary
Organic raw milk is good for you and good for fermenting. Pastaurised is not. Find a friendly local organic milk farm that sells at farm. Yes calves drink milk too but we dont avoid brocoli or sunflowers flowers because bees feed from them. Cows produce over 20 litres of milk a day and calves drink 5 litres at most a day. Mother nature has provided surplus for us, bless her.
That is why, in some counties the cows are revered and call them mother, and do not kill them for meat.
GREAT REPLY! I LOVE MILK… IN FACT CHECK OUT KALONA WHOLE MILK MADE IN IOWA.
I think you ae deluded. The dairy industry is a massive corporation exploiting poor dairy cows and their babies are regarded as trash and surplus byproducts which are shot at birth get real!
How about probiotics..which have heard are also important for gut health
How does a person who has a histamine reaction heal enough to take the fermented foods?
I’d like to know the answer to this question myself..
I have the same question. What If someone is allergic to yeast, and fermented food causes a reaction in the intestine? Thank you in advance for the answer.
When I had a problem with histamine reaction while taking probiotic supplements, I found that correcting a vitamin D deficiency solved the problem.
I have been using aloe vera gel which comes from the aloe vera leaf. One has to “process” aloe by separating the gel from the leaf. One has to make sure that the “latex” which is a layer of liquid between the leaf and the gel is washed from the gel after harvesting it. Although most people can simply rinse the gel and consume it without any adverse consequences a number of us have an allergic reaction to the latex which usually results in diarrhea.
I have terrible gut problems that were caused by damage created by two medical diseases arising from working with Agent Orange while I was in Vietnam War. In 2015 I was hospitalized with a severe infection in my digestive tract which caused me a great deal of pain. The infection itself probably came from the digestive problems created by Agent Orange. I had bowel and digestive problems for quite awhile before the infection led me to surgical intensive care and the then highly probable removal of a lot of the intestines.
Since I have been using aloe vera gel my stomach problems have improved significantly. Some practitioners I read seem to think that aloe is one of the best and most gentle ways to bring the balance of good and bad bacteria in the gut into the specific harmony required for the intestines to function naturally and not as the tormentor they can often become. Here in most of the country people only view aloe vera as something that is topically applied although that is not nearly the scope of what aloe can do for those who use it regularly. Aloe is naturally antibacterial and antiviral plus it is one of nature’s most powerful superfoods.
I know that aloe is working for me. I had stopped eating corn for over a year and when I started taking aloe after years of gut problems corn started to appear in my stools. There is only one place that the corn could have come from and that is the “impacted” feces that most of us are carrying around in our intestines. As I said aloe works for me. Do your research and give it a try.
Thank you for ur service sir! Oceans of Blessings and Health !
I’m guessing milk these days with all the anti biotics and corn fed cows, patueization etx peicesses, has rederbdd milk unhealthy for many.
In the other hand, when one ferments food, especially sustainably and ethically sourced milk, it’s healrhy! Same case with soy. It’s not healthy, especially gmo soy. But fermented soy is very healthy.
You can use raw or organic milk. You want to use milk that is not ultra-pasteurized if you choose to not use raw. Even organic milk can be ultra-pasteurized, so read those labels.
And yes, fermenting the milk makes it healthy for you. Same with soy, though it’s best to choose organic soy based products as well as look for GMO-free labeling.
How can GMO soy good?! Fermented or not – it’s GMO pruduct.
I’m guessing milk these days with all the anti biotics and corn fed cows, pasturization etc processes, has render milk unhealthy for many.
I’m n the other hand, when one ferments food, especially sustainably and ethically sourced milk, it’s healrhy! Same case with soy. It’s not healthy, especially gmo soy. But fermented soy is very healthy.
we have access to many foods that keep cancer in check, with so many forms of cancers it is critical to avoid the most harmful foods also. Fermented foods are outstandidng and will help to prevent cancer but along with a complimentary diet and avoiding 11 of the most harmful foods plus insure you are receiving all essential nutrients, minerals, vitamins, fatty and amino acids i am convinced can, is and does reverse all degenerative diseas including Cancer. i adhere to the belief that healing is simple. know the cause of Cancers, avoiding these should be without mention. instead current day medical practice beginning at birth and by age 12 over 50 vacinations. all drug medications are toxic and should be considered what it
truly is Chemo Therapy. brought to you by Poisoners (big Pharma). even if its Baby Aspirin. the trail of corruption is documented and yet the population when faced with the truth do not recognize it. time to wake up America .
bob
Fermented foods are acid based. I’m reading :”Get Off Your Acid” by Dr Daryl Gioffre. According to him, eating mostly acid foods invites cancer. What’s your answer to this problem?
I have Leaky Gut from chemo and my diet is very limited due to a bunch of food sensitivities. I have found that dill pickles and sauerkraut are really helpful in healing my gut.
I completely agree with the probiotic thing, but the article is one-sided and does not address risks associated with dairy. Some of these fermented foods which you are promoting as anticancer are rich with animal protein, including protein/peptide hormones and steroid hormones. According to many scientists, eating animal protein in excess of 10% of your total caloric intake significantly increases risks of chronic diseases, including cancer. Excessive animal protein is linked with increased levels of IGF-1 as well as insulin resistance, both of which are cancer promoting. The growth-hormones substances contained in milk and dairy products promote cancer, and the concentrated fat-soluble environmental carcinogens which bioaccumulate in animal-based foods are also a cancer concern. How do these factors weigh in with respect to the health benefits of fermented dairy foods?
Raw milk from a reputable grass-fed organic farm is the milk you want. Check out westonaprice.org and search for a chapter leader in your area that can help you find a reputable source. Raw dairy has been consumed by humans for thousands of years. We need to go back to the way things were before technology and the love of money corrupted our food system. If you can’t handle raw grass-fed organic dairy, antibiotic free and free of hormones, then chances are, the issue is not the milk, but your gut and some sort of an infection within it. I had ulcerative colitis and by the grace and mercy of God, I found the westonaprice.com website and changed my diet… after having spent months bleeding, I am cured and have been for almost a year. Raw dairy, fermented foods, grass fed organic organ meats like liver, plenty of healthy fats properly sourced like, coconut oil, olive oil, fermented cod fish liver oil, grass fed tallow, lard…. garlic is great for fighting candida of any kind….
You can’t have probiotic, without a Prebotic supplement, like that of Dr’ Guidry MD recommends.
Are probiotics good too take I’m dealing with cancer and I would like something to make me feel better do they help with constipation big problem for me right now.
Why not do some coffee enemas for the constipation my husband did the Gerson therapy for his Cancer and had to do three enemas for two yrs and still doing some your body is very toxic if you have cancer and helping the constipation is an extra bonus
Put dried biological plums in good water over night, next day drink the juice and eat one or two of those plums
Is it ok to have fermented foods if you have candida? I I have heard both sides of it so was confused!
I embrace the Aloe Vera liquid twice per day. It cured my diverticulitis. TRY IT!
Can order on-line.
https://www.ted.com/talks/william_li?utm_source
Note: The above 👆🏾 explains why our ancestors were thought to have genes that were immune to cancers
I’ve read that milk (Yoghurt) binds to the nutrients in blueberries, and cacao. I buy canned Coconut Milk (Without sugar), blend it with the mixer, put it in the fridge, just like whipped cream. You can add vanilla extract, cinnamon, honey. Don’t put the can in hot water first, it won’t set.
Another great source of probiotics & prebiotics which can be helpful (especially for those w/milk issues) is apple cider vinegar-which is considered a fermented ‘food’. But you must get the type w/‘the mother’ (Bragg’s). And be sure to dilute it in water to protect tooth enamel. Although you would think it is acidic; it actually works as a alkalizer & helps to neutralize gut flora. Especially if you have an occasional unhealthy meal. Since processed food & most takeout meals will be acidic & feed the bad bacteria in your gut. It has so many added health benefits like being antibacterial & antifungal, & can even aid digestive issues. You want to start off w/about a teaspoon daily to get used to it& gradually work up to 2 tablespoons a day. I am 65 & have been drinking this daily for years & sware by it.
How do you ferment cabbage or cukes etc? Just you tube it?
I never drink soy milk because I do not find too much soy is good for you.