Fermented foods for gut health
The health of your gut is important, a healthy gut makes your immune system stronger, and aside from good digestion, a gut boosts your heart health, your brain health, and general body health.
You’ve probably heard about how good fermented foods are for your gut; In fact, experts say fermented foods have antioxidant, anti-inflammatory effects on your body.
In today’s article, we will talk about fermented foods for gut health, what is kombucha and kefir and what makes yogurt and sauerkraut good for you. Let’s start by talking about all of these things and more.
Boost your natural probiotic
- 1). 🍵 kombucha tea
- 2). kefir
- 3). yoghurt
- 4). sauerkraut
- 5). kimchi
- 6). miso
- 7). tempeh
- 8). natto
- 9). Kanji
Fermented healthy food
1). 🍵 kombucha tea
- Kombucha is a fermented tea made from black or green tea, and has become popular for its health benefits.
- Kombucha culture is a symbiotic culture of bacteria and yeast similar to vinegar in that it is made up of known beneficial types of bacteria and yeast.
- The farm contains one or more types of bacteria and yeast that make up the “oa gliomat” known as kombucha.
- Kombucha can help boost the health of your gut, plus it can reduce your chances of suffering from liver toxicity.
- In some studies, it has been observed that kombucha can reduce bad cholesterol in your body.
- In some test tube studies, it has been observed that kombucha can cause cancer cells to die to prevent the disease from spreading.
- You can make your own kombucha, which is also widely available in grocery stores, and if you make it at home make sure there is no contamination or excessive fermentation.
2). kefir
- Kefir is made from kefir grains, and these grains are a mixture of yeast and bacteria. Kefir grains are added to milk, making it a refreshing and thickening drink.
- Kefir usually tastes similar to yogurt and is packed with nutrients like protein, calcium and magnesium.
- The health benefits of kefir include gut health, improved digestion, and reduced inflammation.
- In one study, drinking seven ounces of kefir every day for a six-week period was observed to reduce inflammatory markers, which are responsible for chronic diseases such as cancer and heart disease.
- and more improvements in bone mineral density, compared to the group that was not given the drink.
3). yoghurt
- A very popular product among people trying to improve their gut health, yogurt is made from milk fermented with lactic acid bacteria. Full of protein, calcium and potassium.
- Among other foods, it is one of the foods that are commonly included in a nutrient-rich meal plan.
- Research suggests that yogurt and other dairy products can also help lower your blood pressure levels, and this is especially true for people with high blood pressure.
- It is important to note that not all types of yogurt are created equal, so if you want the benefits of a healthy product from yogurt you should choose yogurt that contains live cultures and is rich in probiotics.
- It will also be beneficial for your overall health if you choose the ones with the lowest sugar content.
beneficial bacteria food
4). sauerkraut
- Sauerkraut is a common sauerkraut, made from shredded cabbage that has been fermented with lactic acid bacteria. This particular pickle is low in calories but comes packed with fiber, as well as vitamin C and K.
- It is very good for the health of your gut just as with other leafy greens, sauerkraut also contains large amounts of the antioxidants “lutein and zeaxanthin.”
- These antioxidants are essential in ensuring that you do not suffer from any eye disease, and they also help in improving the health of your eye.
- In one test-tube study, it was observed that when cancer cells were treated with cabbage juice, it reduced the activity of the enzyme that causes cancer.
- Sauerkraut is used in many dishes, and is often used as an appetizer for the most part. You can add other things to add flavor such as apples, beets, and even spices.
5). kimchi
- Over the past few years, kimchi has been gaining popularity in Korean culture all over the world. Kimchi is a popular Korean side dish that is generally prepared using fermented cabbage.
- And there are a number of benefits related to kimchi not only because it is good for your gut health, but also lowering your cholesterol levels, and insulin resistance.
- It is especially useful in insulin resistance because elevated insulin levels for a longer period of time can mean that your body will stop responding normally to insulin.
- In one study people were divided into two groups. One group was given less kimchi and the other group was given more. The group that ate more kimchi experienced greater reductions in blood sugar and cholesterol levels.
Probiotic-rich herbs
6). miso
- Miso is a seasoning commonly used in Japanese cuisine, and is made by fermenting soybeans with a fungus called koji plus salt.
- You usually find it in miso soup eaten as part of breakfast, and there are many miso benefits including improving gut health, and reducing heart rate.
- In one study among middle-aged and older Japanese participants who frequently ate miso lowered heart rate, and it was also noted that miso soup did not raise blood pressure despite the saltiness of the meal.
- Aside from eating it as a soup, you can also use miso and cooked vegetables as well to season your salad dressing. You can also use it while marinating meat.
7). tempeh
- Tempeh is made from fermented soybeans, it is a protein-rich dish that can be cooked in various ways such as sauteed or steamed before being eaten.
- It’s packed with probiotics that are great for your gut health, and it’s also packed with important nutrients that can help improve your overall health.
- Some research has shown that eating less than an ounce of soy protein daily for six weeks can reduce bad cholesterol in your body by more than three percent, and reduce total cholesterol in the body by 3 percent.
- Soy protein is also particularly beneficial in reducing the risk of heart disease. You can have it in many ways from sandwiches or even with french fries.
8). natto
- Natto is another common food in Japanese cuisine. Just as with tempeh, natto is made from fermented soybeans, but it comes with a slimy texture and also has a very strong flavor.
- If you consume 100 grams of natto, you will get up to 6 grams of fiber, this fiber is good for digestive health as it adds bulk to the stool and helps treat constipation.
- And to increase bone health, another advantage with natto is that it produces the enzyme nanokinase, which when fermented helps reduce your blood pressure levels.
- In one Japanese study conducted on a number of participants for eight weeks, there was a decrease of three and six millimeters of mercury in diastolic and systolic blood pressure among the Japanese participants.
- When a similar study was conducted among North American participants, the reduction was three and four millimeters of mercury over eight weeks.
9). Kanji
- Kanji is an Indian fermented drink that you can enjoy at any time of the day, this delicious drink has many health benefits being a rich source of complex carbohydrates, it leaves you full of energy throughout the day.
- Have a cup of kanji in the morning before you leave the house and you won’t feel weak or dizzy all day. It’s loaded with gut-friendly bacteria and fiber, which means no more constipation.
- Drinking kanji regularly will facilitate your bowel movements. This drink contains starch that comes from grains that stimulate the growth of beneficial bacteria in your gut.
- And it’s a great hydrating drink in the summer. Drink a cup of congee before heading out in the sweltering heat. Your body will thank you for being hydrated and replenish the lost nutrients.
- This tasty drink is usually made with dark red or black carrots, ground mustard seeds, rock salt, red pepper powder and water.
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