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Vietnamese Health Tip #10: Fermented Foods & Gut Bacteria

I know you just can't wait to read about fermented foods and gut bacteria! Seriously, though, this is important, keep reading! Vietnamese cuisine is full of fermented delicious-ness, which, you guessed it, promotes healthy gut bacteria. And I would argue (along with a bunch of health professionals), good gut bacteria is one of the most important factors for healthy nutrition and a healthy lifestyle.

So what is fermentation? Fermentation is the process of lactofermentation, when natural bacteria or yeast feed on the sugar and starch in a food, thus creating lactic acid. This process can be as simple as putting the food in a salt and water solution, but often a starter culture is included as well. Fermentation not only preserves the food, but also generates enzymes, B-vitamins, omega-3 fatty acids, and a variety of probiotics.

Eating fermented foods also promotes a balanced microbiome. A healthy microbiome is incredibly important for supporting the immune system, metabolism, digestive tract, mood and brain function, and healthy weight maintenance.

Okay, enough science, let's get to the 'nom-ing. What are the most popular fermented dishes in Vietnam?

Pictured from left to right:

- Nem chua (fermented sausage)

- Thịt lợn chua (sour fermented pork)

- Com me (sour rice with fermented paste)

- Dưa chua/dưa muối (fermented fruit or vegetable)

- Mắm chua (sour fermented fish paste)

- Tôm chua (fermented shrimp)

- Nước mắm or Nước chấm (fish sauce)

- Tương (fermented soybean paste)

Okay, some may not sound appealing, but I can attest, most are delicious! These fermented dishes/condiments are common and eaten frequently throughout the country. Vietnamese cooking is centered around balance - balancing the sweet with the salty with the sour, and fermented foods serve perfectly as the sour and/or salty element. Nước mắm, nước chấm, and tương are condiments present at every Vietnamese meal, and mắm fish paste adds a tasty tang to many soups (see Bún Mắm soup at right).

Pickled vegetables (dưa chua/dưa muối) are typical side dishes - a nice crunch and saltiness to accompany any bite. And it's not just one veggie - they pickle 'em all! Cabbage, cucumbers, yes, but also eggplant, bean sprouts, leeks, radishes, carrots, jicama, bamboo shoots, bell peppers, all of it. So you've got healthy probiotics and an extra serving or two of veggies right there with every meal.

These sauces/dishes are becoming more mass-produced, but generally speaking, most Vietnamese locals make them homemade using techniques passed down generation to generation. Due to these traditional methods, many of the fermented foods/condiments contain loads of local natural microbiota, which make them a strong source of probiotics and other healthy-for-the-body microorganisms.

Fermented Food Benefits

+ Digestive, Immune, Endocrine, & Nervous Systems - 80% of the immune system is located in the gut. Probiotics in fermented foods support the immune system in the digestive tract and create antibodies to pathogens. Moreover, they increase your B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid, all of which help to fight off harmful bacteria.

+ Heart Health - Vitamin K2 prevents artery plaque buildup and heart disease

+ Mental Health - Fermented foods can alleviate symptoms of depression, anxiety, and fatigue.

+ Nutrient Absorption - Fermentation preserves nutrients in the food, promotes nutrient absorption, and breaks down nutrients into a more digestible form.

+ Detox - The "good" bacteria in fermented foods are able to wipe out toxins and heavy metals from the body.

+ Weight Loss - Fermented foods contain lactic acid bacteria, which can help slim, reduce inflammation, and boost the metabolism.

+ Money Saver - Inexpensive to make and long shelf life

For me personally, I eat fermented foods once or twice a day and have noticed some incredible outcomes related to my mood, immune system, metabolism, and weight. At first, I wasn't a huge fan of the sour/salty flavor, but now, I'm a fermented food-lover and crave it at every meal.

Sources and Additional Reading:

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