Fermented foods are getting a lot of attention from healthcare experts these days because they can dramatically boost the gut microbiome — the 100 trillion or more microorganisms that live in your digestive system. These beneficial microorganisms, especially those in the gut, may aid digestion, strengthen immunity, and help maintain a healthy weight. Research into the importance of these massive microorganisms to public health is still in its early stages.
Not only do fermented foods increase the shelf life and nutritional values of food, but they may also provide the body with a dose of good probiotics, which are live bacteria essential for healthy digestion.
How do you know where to start when it comes to fermented foods? Incorporate these seven fermented foods into your diet to get a good dose of probiotics.
Sauerkraut is good for more than just putting on a hot dog. Sauerkraut is a common food made from shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but rich in fiber and vitamins C as well as vitamin K. This fermented food provides a good source of probiotics and fiber.
Yogurt is undoubtedly the most popular fermented food. It is a good source of probiotics when prepared traditionally. Yogurt also contains a variety of minerals like calcium, zinc, potassium, and magnesium, as well as vitamins like vitamins B2 and B12! It’s a superfood that contains a healthy mix of fat, protein, and carbohydrates.
Kimchi is a great source of probiotics, with a few exceptions, very similar to sauerkraut. It is usually spicier and referred to as Korean kraut. It’s usually rich in antioxidants because it contains peppers and other vegetables, but it’s still a treat with cabbage.
Kefir is a fermented milk drink that contains a lot of calcium and probiotics. It is prepared by combining milk and kefir grains, a mixture of yeast and bacteria. This results in a thick, sour drink with a yoghurt-like flavour. Kefir contains probiotics that help break down lactose, making it easier to digest for individuals with lactose intolerance. Kefir is delicious whether blended into smoothies or on its own.
Kombucha is a fermented tea drink produced from tea and sugar by fermentation using scooby which is a colony of yeast and bacteria.
It can be flavored with different fruits and spices to make a light, gut-friendly, super healthy and delicious fizzy drink!
Miso is a popular condiment in Japanese cooking. Soybeans are fermented with salt and koji, a type of fungus to make. Miso soup is rich in probiotics, which help promote gut health. Miso soup contains probiotics, which can reduce the risk of inflammatory bowel disease and other digestive issues.
Tempeh is made from fermented whole soybeans, resulting in an extremely rich, cake-like food with more probiotic and health benefits than its more popular sister, tofu. Its texture is better, chewy, and contains a lot of protein.