What to remember:
A boon for the microbiota : Lactofermented tofu promotes intestinal balance thanks to probiotics.
Better nutrient absorption : Fermentation reduces anti-nutrients and improves mineral absorption.
Facilitates digestion : Pre-digested, it limits digestive discomfort.
Anti-inflammatory effect : It contributes to the protection of the intestinal barrier.
Easy to incorporate : Ideal in salads, spreads or as an accompaniment to hot dishes.
What is lacto-fermented tofu?
Lactofermented tofu is a variation of traditional tofu that undergoes a fermentation process using lactic acid bacteria. This fermentation changes its texture, taste, and, most importantly, gives it beneficial properties for digestion . Fermented foods are known for their positive impact on intestinal health and the microbiota.
The fermentation process involves exposing tofu to specific microorganisms that transform its components into substances that are more easily digested and assimilated by the body. This ancient method, used in many cultures, has proven its positive effects on digestion and overall health. As an article in Gut Microbiota for Health attests , “fermentation can improve the nutritional value of foods in several ways. The fermentation process can produce vitamins, antioxidants, and molecules that reduce blood pressure and inflammation, ” for example.
An asset for the intestinal microbiota
Lactofermented tofu contains probiotics , live microorganisms that support the diversity of the gut microbiota. According to Harvard Medical School , regular consumption of fermented foods can promote the balance of good gut bacteria and improve digestion. A healthy gut flora is essential for nutrient absorption and the prevention of digestive disorders such as bloating or constipation .
The gut microbiota plays a crucial role in many metabolic processes, and an imbalance can lead to chronic digestive problems. Lacto-fermented tofu, by providing natural probiotics, helps strengthen this microbial ecology, thus contributing to better digestive health.
Better assimilation of nutrients
Fermentation reduces the content of anti-nutrients, particularly phytates, which can limit the absorption of minerals like iron and calcium. By facilitating the bioavailability of nutrients, lacto-fermented tofu contributes to better assimilation of essential elements for the body.
Additionally, the enzymes produced during the fermentation process break down certain complex molecules, facilitating their assimilation. This allows the body to better benefit from the proteins and essential amino acids contained in soy, a particularly interesting aspect for vegetarian and vegan diets.
Easier digestion
Fermentation partially pre-digests the proteins and carbohydrates in soybeans, making them easier for the body to absorb. This enzymatic process can reduce digestive discomfort commonly associated with legume consumption, such as bloating and gas.
Fermented foods are often better tolerated by people with functional digestive disorders, such as irritable bowel syndrome. By incorporating lacto-fermented tofu into their diet, these individuals can potentially reduce their symptoms and improve their digestive comfort.
An anti-inflammatory and protective effect
Fermented foods, including lacto-fermented tofu, exhibit anti-inflammatory properties due to the production of bioactive compounds from fermentation. According to a study published on PubMed , these compounds may help strengthen the intestinal barrier and reduce the risk of inflammatory digestive disorders.
By acting on intestinal inflammation, these foods can play a preventive role against certain more serious digestive pathologies, such as chronic inflammatory bowel diseases (IBD).
How to incorporate lacto-fermented tofu into your diet?
Easy to use, lacto-fermented tofu can be incorporated into various dishes:
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In salad : Diced, plain or marinated, to add a tangy touch and a source of protein.
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As a spread : Mixed with herbs and spices for a healthy appetizer.
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In hot dishes : Added at the end of cooking to preserve its probiotics.
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In a smoothie : Blended with vegetables and fruits for a nutritional boost.
It is very often found in organic stores, in the fresh produce section with more classic products and other products containing ferments ( kombucha , kefir , cheeses, yogurts, etc.), its prices varying from one brand to another.
Don't hesitate to check the label for other recipe ideas, which are often found on the packaging. You'll also find the list of ingredients, which is useful for ensuring the quality of the product (low in salt and saturated fat, no added sugar, high in protein).
Conclusion
Lacto-fermented tofu is a valuable digestive aid. Rich in probiotics, it facilitates nutrient absorption and helps reduce digestive discomfort, making it an attractive choice for those looking to improve their digestion and intestinal health.
Sources :
[1] Elodie Regnier, INRAE, 2023, The 4 advantages of fermented foods, consulted from: https://www.inrae.fr/dossiers/potentiel-insoupconne-aliments-fermentes/4-atouts-aliments-fermentes
[2] Megan Mouw, Gut Microbiota for Health, 2019, The Unique Properties and Health Benefits of Fermented Foods, accessed from: https://www.gutmicrobiotaforhealth.com/en/the-unique-properties-and-health-benefits-of-fermented-foods/
[3] Harvard Health Publishing, 04/19/2021, Fermented foods can add depth to your diet, accessed from:https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet
[4] Leeuwendaal, NK, Stanton, C., O'Toole, PW, & Beresford, TP (2022). Fermented Foods, Health and the Gut Microbiome. Nutrients, 14(7), 1527. https://doi.org/10.3390/nu14071527
[5] Şanlier, N., Gökcen, BB, & Sezgin, AC (2019). Health benefits of fermented foods. Critical reviews in food science and nutrition, 59(3), 506–527. https://doi.org/10.1080/10408398.2017.1383355
