Why Fermented Foods Can Help When You're Sick
Fermented foods, rich in beneficial microorganisms known as probiotics, can be a powerful addition to your diet when recovering from a viral illness like a cold or flu. Here's how they can help your body fight back.
Boosts the Immune System
As the primary source of your body's immune function, a healthy gut microbiome is essential for fighting off infections. Studies have shown that probiotics can help boost the immune system's response to viruses and may even reduce the duration of an illness. Some strains found in fermented dairy and vegetables have been shown to protect against respiratory infections. By introducing more good bacteria, you are supporting your body's natural defense mechanisms.
Aids Digestion and Nutrient Absorption
When you're sick, your digestive system can often be sluggish or upset. The live and active cultures in fermented foods assist your body in breaking down food, making nutrients easier to absorb. This is particularly useful when you have a reduced appetite, as it helps your body get the most nutritional value from what little you consume. For individuals with lactose intolerance, the fermentation process breaks down lactose into simpler sugars, meaning fermented dairy products like yogurt or kefir may be tolerated better than regular milk.
Provides Hydration and Soothing Warmth
Certain fermented options offer soothing benefits in addition to probiotics. A warm bowl of miso soup, for instance, provides hydration, electrolytes, and healthy bacteria to help soothe a sore throat or stomach. Kombucha can also be a refreshing, hydrating beverage, though it's important to be mindful of its sugar content.
Which Fermented Foods Are Best When Sick?
Choosing the right fermented food is crucial, especially when your system is sensitive. Starting with mild, easily digestible options is often the best approach.
- Plain Yogurt or Kefir: Opt for plain varieties with live and active cultures to avoid excess sugar, which can cause inflammation. They are gentle on the stomach and packed with probiotics.
- Miso Soup: The warm broth is soothing for sore throats and contains beneficial probiotics. It's a great way to rehydrate and get some nutrients.
- Sauerkraut and Kimchi: These fermented vegetables are excellent sources of probiotics and fiber. If you're new to them or have a sensitive stomach, start with a small amount, as the spicy or sour flavor can sometimes be intense.
- Tempeh: Made from fermented soybeans, tempeh provides plant-based protein and probiotics. It has a firm texture but can be incorporated into cooked dishes.
Important Considerations and Who Should Be Cautious
While beneficial for many, fermented foods are not suitable for everyone when ill. It's essential to be mindful of your specific health status.
Precautions for Specific Conditions
- Compromised Immune Systems: Individuals with weakened immune systems, such as those with HIV/AIDS, cancer patients on chemotherapy, or organ transplant recipients, should avoid fermented foods containing live cultures unless advised by a doctor. There is a small but present risk of infection from the live microorganisms.
- Histamine Intolerance: Certain fermented foods are high in histamine, which can cause symptoms like headaches, bloating, and fatigue in sensitive individuals.
- Digestive Sensitivity: The initial introduction of probiotics can cause temporary gas and bloating as the gut microbiome adjusts. If you experience excessive discomfort, reduce your intake.
Comparison of Fermented Food Options When Sick
| Feature | Mild Options (Best When Sick) | Stronger Options (Start with Caution) |
|---|---|---|
| Examples | Plain yogurt, kefir, miso soup | Sauerkraut, kimchi, some kombucha |
| Flavor Profile | Mild, creamy, or savory | Pungent, sour, or spicy |
| Digestibility | Very easy to digest; soothing | Can cause initial gas or bloating |
| Probiotic Diversity | Contains a good range of strains | Often a more diverse range of microbes |
| Sodium Content | Variable; miso can be high | Typically higher due to salt preservation |
| Best For | Settling the stomach, hydration | Boosting immunity in less sensitive individuals |
Tips for Incorporating Fermented Foods While Sick
- Start Small: Begin with a small serving, like a spoonful of yogurt or a sip of kefir, to see how your body reacts. You can gradually increase your intake if you feel fine.
- Go Plain and Simple: Avoid options with high sugar or artificial flavors. Stick to plain yogurts, unflavored kefir, or simple miso soup.
- Use it as an Add-on: Instead of a full meal, use fermented foods as a supplement. Add a dollop of yogurt to a smoothie, or a spoonful of miso to a clear broth.
- Listen to Your Body: Pay close attention to how you feel. If a particular food makes you feel worse, stop and try a different option or wait until you've recovered more.
- Check Labels: Look for the words "live and active cultures" on products like yogurt and kefir. For items like sauerkraut, refrigerated versions that are not pasteurized contain the live cultures.
Conclusion
For most healthy people, fermented foods can be a beneficial part of a recovery diet when sick. The probiotics they contain can support the immune system and aid digestion, helping to potentially shorten the duration of a cold or flu. Options like plain yogurt, kefir, and miso soup are often easy to digest and can provide soothing relief. However, individuals with compromised immune systems, histamine intolerance, or sensitive digestion should proceed with caution and consult a healthcare professional. By listening to your body and choosing mild, high-quality options, you can leverage the gut-health benefits of fermented foods while you heal.
For more information on the immune-boosting properties of fermented foods, you can refer to sources such as this review on the effects of fermented foods on inflammatory diseases.
