Fermented foods: what to eat to cut inflammation | Prof. Tim Spector

Welcome to ZOE Science and Nutrition, where world leading scientists explain how their research can improve your health. What comes to mind when you hear the word fermented food? For many of us, it might be a strong sour taste or perhaps even a slight fear. Is it dangerous to leave food out on the counter? Is that jar in the back of my fridge supposed to look like that? For most of human history, fermentation was the primary way that we preserved food. Yet today, especially in The UK and The US, we've become disconnected from this ancient process. But what if this lost art of fermentation could be one of the most powerful tools we have for our health? New science is revealing a stunning connection between fermented foods, our gut microbiome, and a reduction in inflammation, a key driver of many chronic diseases. Today, I'm joined by my cofounder, professor Tim Spector, who has literally written the book on this. For the past six years, Tim has been exploring the science behind fermented foods and health. His book, Ferment, explores the latest scientific evidence and provides a wide range of delicious recipes you can try at home. In this episode, he explains the profound benefits of fermented foods on our health. By the end, you'll have developed a whole new appreciation for these foods. We'll have some simple ways to start incorporating them in your diets today. Tim, what a pleasure. Thank you for joining me today. Great to be here. So you know the rules. We're gonna start with a rapid fire Q and A from our listeners. Are you ready to go? Hit me. Can fermented food support better mental health? Absolutely. Is fermenting food at home dangerous? No. But depends on your spouse. You throw me off track already. Does fermented food always have a really strong flavor? No. It doesn't. Can dead microbes benefit your health? They can. Is your wife perpetually annoyed by the state of your fridge? Yes. Despite all the things I do. I know her and you, so I think she might say something similar. What's the biggest misconception about fermented foods? Probably that they're always smelly and dangerous, and it's highly risky to eat them. And that's not true? It's not true. So, Tim, I think that's a brilliant sort of introduction. And I know you've got a lot to say about the process of fermenting and the wonders of fermented food. After all, you literally just wrote the book on it. So let's just start at the beginning. What is fermenting? Fermenting is the process by which microbes transform food into something better. And by better, I mean something that preserves it longer before it goes moldy. It also transforms it into something that tastes better and more complex. And it also transforms into something that is healthier for you than the original. If you look at milk, it's not particularly good for you as an adult, …