Fermentation can improve food preservation. However, eating foods that have been fermented can increase the amount of positive bacteria, also known as probiotics, in your gut.
Fermentation is a method by which yeast and bacteria break down sugars.
Probiotics have been linked to numerous health benefits. These include greater digestion and immune system, in addition to an increase in weight loss.
Here are eight fermented foods or drinks proven to improve digestion and overall health.
Kombucha can be described as a fermented beverage made of white tea and sugar (from diverse sources like cane sugar, honey, fruit, etc.). It is a home for a colony of yeast and bacteria, which is responsible for starting the process of fermentation after mixing with sugar.
Do fermented drinks like Kombucha contain alcohol? Kombucha contains small amounts of alcohol but is small enough to cause impairment or even be noticeable.
Other foods that are fermented, like yogurt or fermented vegetables, generally don’t contain any alcohol at all.
A fermented, alcoholic paste that is made of barley rice, soybeans, or rice, miso provides a delicious umami-like flavor to food. It’s a strong flavor, and a small amount goes quite a distance (which is good since it’s also very high in sodium). Apart from being full of good microbes, it is rich in isoflavones, protein minerals, and fibers, according to a review published in 2021 by The Journal of Food Science.
Miso is often used in soups. However, it can make the salad dressings, marinades, and sauces more tasty and healthy for your gut.
Did you think that pickles contain probiotics? Fermented pickles are packed with minerals, vitamins, antioxidants, and probiotic bacteria that are friendly to your gut.
Pickles that are sold in stores fermented? It’s not the norm.
The majority of store-bought pickles are made using cucumbers and vinegar. While this can make the pickles taste sour, it doesn’t result in natural fermentation. Fermented pickles are made from cukes and brine (salt + water).
What is the top brand of pickles for those who need probiotics? If you are looking for a jar for pickles, make sure you choose “lactic acid fermented pickles” manufactured by a producer that uses organic ingredients and brine, then refrigerate the pickles and declare that the pickles were fermented.
If you are able to find an independent maker in your area, for example, at a market for farmers, you’ll be able to get the most beneficial probiotics for your overall health.
Apple Cider Vinegar
Apple cider vinegar that is uncooked and also contains “the mother” is fermented and may contain probiotics. It also has certain kinds of acids, such as Acetic acid, which aids in the work of probiotics and prebiotics in your digestive tract.
However, the majority of vinegars that are sold at the grocery store do not have probiotics.
You can add a spoonful of apple cider vinegar to your drink at least twice per day. In the morning and at lunch, or dinner and breakfast, include one teaspoon of vinegar from apple cider into your meals, and after that, begin eating more fermented veggies like sauerkraut, kimchi, and sauerkraut or drinking kvass in order to improve probiotic levels.
Kefir is a variety of dairy products that are cultured.
It is made by adding kefir grains, which are a mixture of yeast bacteria, and milk. The result is a rich, sweet, tangy drink that is like yogurt.
Research suggests that kefir has many positive health effects. Kefir is believed to improve digestive health and help reduce inflammation.
In studies on animals, Kefir improved the function of the immune system by triggering the body to make anti-inflammatory substances. Kefir-fed animals were more effective in preventing intestinal diseases.
However, it is necessary to conduct more research to determine the effect of kefir consumption in humans.
A study from the past found that the consumption of 6.7 grams (oz) (200 milliliters) of kefir every day for six weeks reduced inflammation markers, which is believed to be the cause of chronic illnesses like cancer and heart disease.
Kefir has less lactose compared to milk. When milk and kefir are mixed, the bacteria present in the grains aid in the fermentation process and reduce the lactose content in milk. However, kefir contains some lactose and might not be suitable for everyone suffering from lactose intolerance.
This drink with a tangy taste can improve the health of your bones.
A study conducted over a period of six months found that in 40 patients with osteoporosis which is a condition that causes porous, weak bones, the people who consumed kefir were found to have a higher bone mineral density as compared to the group that remained in control.
Kefir can be enjoyed by itself or mixed into drinks, smoothies, and other drinks.
Yogurt is produced by brewing milk. Yogurt by”Live and Active Cultures. The “Live & Active Cultures” seal is guaranteed to contain 100 million probiotics per gram (about 17 billion in a cup of 6 ounces) during the manufacturing process, as per the International Dairy Foods Association. Even yogurts that don’t have this seal have probiotics.
Probiotics in yogurt can help to digest some lactose (milk sugar); therefore, those who are lactose-intolerant might still be able to drink yogurt. A lot of companies offer dairy-free and vegan yogurts with probiotics.
A review of 2021 in Nutrition Reviews declares that there is a consistent link between yogurt consumption and a lower risk of colorectal and breast cancers as well as Type 2 Diabetes, in addition to increased bone and cardiovascular digestive health.
The Bottom Line
Fermented foods are rich in probiotics, which are beneficial bacteria. Bacteria thrive within our digestive tracts and affect our health. Fermented foods are also often a source of other health-boosting ingredients, such as proteins, vitamins, minerals, and antioxidants. Incorporating fermented foods into your diet will improve overall health and overall health, so consider adding them to your diet each day.