Fermented foods and balance gut bacteria -
Lactobacillus and Bifidobacterium are two of the most commonly studied species thought to reinforce the good bacteria naturally present in our gut 1. Focusing on nourishing healthy bacteria in our gut with prebiotics and probiotics may help with health issues like blood sugar control, maintaining a healthy weight, reducing inflammation, and supporting intestinal motility 2.
The concentration of probiotic microorganisms and nutrients within fermented products will vary based on a variety of factors such as processing, type of ingredient used, and age and time at which the products are consumed. Look for fermented foods with the words 'naturally fermented' or 'live cultures' to ensure they contain live probiotics.
Another simple way to tell if a fermented food contains live probiotics is to look for bubbles in the liquid, signaling live microorganisms. Some of the foods we consume contain anti-nutrients such as phytic acid, which occur naturally in grains, nuts, seeds, and legumes.
Phytic acid is referred to as an 'anti-nutrient' because it has been shown to bind to other minerals such as iron, zinc, and magnesium. and calcium making them less bioavailable 2.
Phytates can also make it harder to digest starches, proteins, and fats. The process of fermentation can increase the concentration of vitamins and minerals such as important B vitamins such as riboflavin, niacin, thiamin, and biotin.
This is especially beneficial for those following a plant-based diet, vegan, or vegetarian diet , who may struggle with consuming foods with adequate amounts of B vitamins, iron, and other trace minerals. The probiotics, enzymes, and lactic acid in specific fermented foods also increase the bioavailability of these vitamins and minerals in the body.
To be clear, there is little to no evidence in humans that certain fermented foods can treat or improve specific health conditions, so caution should be applied. Eating too many fermented foods may even trigger unwanted symptoms in some individuals 4.
If you struggle with digestion issues, histamine intolerances, food sensitivities, or food allergies you may want to avoid eating too many fermented foods and should consult with your primary care physician or a registered dietitian before making any big changes to your diet.
Some people may experience gas and bloating when they increase prebiotic and probiotic-rich foods in their diet, or when they begin taking a probiotic supplement.
This can be normal as your body may need time to adjust to the changes in your diet, and this is often a sign that the probiotics are killing the harmful gut bacteria and fungi; these symptoms usually go away after a week or so 5, 6. Adding fermented foods to your diet is easy as you can find naturally fermented foods at most supermarkets and farmers' markets!
Kimchi, a staple in Korean cuisine, consists of salted and fermented vegetables prepared with a variety of seasonings. You can find pre-made kimchi in the refrigerated section at most grocery stores.
These tend to have a tart and spicy taste and are prepared with vegetables like Napa cabbage and bok choy. Incorporate small amounts of kimchi into your diet by mixing it into a taco salad or taco bowl , using it as a garnish for a stir fry , or enjoying it as a side dish on its own.
Kimchi packs more than beneficial bacteria, 1 cup g of kimchi also contains vitamins and minerals such as magnesium, potassium, vitamin A, K, and riboflavin 7. Sauerkraut is another lacto-fermented food classically prepared by combining shredded cabbage with 2. It's one of the most common forms of fermented foods, dating as far back as the 4th century BC.
You can easily make your own sauerkraut at home, all you need is a bowl, cabbage, salt, and a mason jar! Some sauerkraut recipes will call for different spices like turmeric, cumin, and red pepper flakes or other fresh ingredients such as grated ginger and garlic.
There are endless flavor combinations when it comes to preparing sauerkraut. In terms of culinary uses and food pairings, there are many ways to eat sauerkraut. Use it as a condiment, put it on top of scrambled eggs , add it to a burrito , top your avocado toast , or even blend it into a salad dressing!
Most of us know that yogurt contains beneficial probiotics, and certain varieties also pack a nice amount of protein. The drawback is that some yogurts contain high amounts of added sugars. When purchasing yogurt, be sure to look for ones with less than 18 grams of sugar in them.
Unless you are counting your macros, you don't have to worry about purchasing whole-fat yogurt vs greek or non-fat yogurt. The fat contained in whole-milk yogurts isn't necessarily bad for you as dietary fats play a role in hormone metabolism and cell membrane health. You can easily grab a yogurt for breakfast, use it in your morning smoothie , or prepare a yogurt parfait as a healthy dessert.
On average, one plain, non-fat Greek yogurt 7 ounces has calories, 19 grams of protein, 8 grams of carbs, and 4 grams of fat 8. Kefir is a fermented food, similar to yogurt but with a thinner consistency. This drink has been consumed for centuries as it is highly popular in parts of Europe and Asia but has only recently started to gain popularity in the US.
Yogurt has also been associated with a wide variety of health benefits. One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults This creamy dairy product may also help prevent weight gain.
A review funded by the Danone Institute International associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing.
Additionally, opt for products with minimal sugar. Probiotic yogurt is made from fermented milk. Although most fermented foods are generally considered safe, some varieties — including fermented milk products such as kefir — are more susceptible to contamination with toxins and bacteria Fortunately, advances in processing methods and quality control have reduced the risk of contamination and spoilage in commercially available fermented foods.
Practicing proper food safety when storing and handling fermented foods can further reduce the risks While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial For the best results, start by eating one or two servings per day, and then slowly work your way up.
Fermentation may help increase both the shelf life and the health benefits of many foods. The probiotics in fermented foods have been associated with improvements in digestion and immunity, weight loss, and more 1 , 2 , 3.
In addition to containing these beneficial probiotics, fermented foods aid in many other aspects of health and are an excellent addition to your diet. Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet.
You can add probiotic yogurt to your parfaits, mix kimchi into rice bowls, and trade bacon for tempeh bacon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 8 Fermented Foods and Drinks to Boost Digestion and Health. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Rachael Ajmera, MS, RD — Updated on May 5, Probiotic yogurt.
Frequently asked questions. The bottom line. Just one thing Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet. Was this helpful? How we reviewed this article: History. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.
She has authored or co-authored 10 books for consumers about nutrition at all stages of life. Fermented foods like sauerkraut make great sandwich toppings, but did you know that you're also adding probiotics to your Reuben when you top it with the fermented cabbage?
Probiotics are good bacteria that like to hang out in our guts and may improve digestion, boost immunity and support a healthy weight. Research is still emerging on just how important these mighty microbes are for our health, and the results are promising.
According to the National Institutes of Health's NIH National Center for Complementary and Integrative Health , research shows that probiotics may be helpful for a number of conditions, including diarrhea, irritable bowel syndrome IBS , hay fever, infant colic and periodontal gum disease.
Fermented foods are packed with probiotics—the good bacteria grow during the fermentation process—and eating them is one way to boost your gut health eating more foods that are high in fiber , particularly prebiotic-rich foods , is important for gut health, too.
Here are seven fermented, probiotic-packed foods. Add them to your diet for a healthy dose of good bacteria. Recipe to Try: Simple Sauerkraut.
Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. A study in Foods found that sauerkraut's microbiome the colonies of bacteria grows rapidly during the fermentation process and stays stable during packaging for commercial sale.
You can make your own or buy sauerkraut at the store. The kind sold in the refrigerated section will have more probiotics than shelf-stable canned or jarred varieties because it's not pasteurized.
Pasteurization kills bad, and good, bacteria in sauerkraut and other fermented foods. Recipe to Try: Homemade Kimchi. This spicy Korean side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits.
For example, a review in the Journal of Nutrition and Health found that in human trials, kimchi showed numerous health benefits including lowering blood lipid levels, supporting a healthy weight, reducing blood pressure and reducing inflammation.
Look for kimchi in the refrigerated section near pickles and sauerkraut. Eat it on its own or try it as a burger topper or atop tacos. Recipe to Try: Berry-Mint Kefir Smoothie. A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics.
A review in Frontiers in Nutrition suggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders. Just as with yogurt, the probiotics in kefir help break down lactose, so it may be easier to digest for people with lactose intolerance. Kefir is delicious in smoothies or by itself.
Recipe to Try: Lemon-Ginger Kombucha Cocktail. Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria. The drink is often flavored with herbs or fruit.
LEARN MORE. Print Page - Free Fermented foods and balance gut bacteria Guide ght Leaky Gut. Thermogenic calorie burner Based. In fact, Fermentex can hardly walk through a grocery store or health food store without seeing these products on the shelf. Their signs proclaim how they benefit digestive issues, immune health, bowel regularity, and more. Longevity secrets contrast, participants who halance a high fiber diet did not see Thermogenic calorie burner increase foodds their gut microbiome anv. The human microbiome describes the Post-workout recovery drink Thermogenic calorie burner bwcteria other microorganisms that exist in and on the human body. During the last 10 years, there has been a significant increase in the amount of research that scientists have conducted on the gut microbiome and its links to human health. Researchers have shown that the gut microbiome plays an important role in health. The makeup of the microbiome can affect the development of many noncommunicable chronic diseases, such as gastrointestinal disorders, metabolic diseases, and some types of cancer.
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