9 Fermented Foods and Drinks You NEED in Your Gut Health Routine
A healthy gut means a healthy body. Add these 9 fermented foods and drinks to your routine for a boost!
Fermentation is a process that uses microorganisms, like bacteria and yeast, to convert sugars into alcohol or acids.
This process has been used for centuries to preserve foods and drinks.
Fermented foods and drinks are great for gut health because they introduce good bacteria into the digestive system, which can help improve digestion and overall gut health.
We all know that we should be eating more probiotics for gut health, but sometimes it’s hard to know where to start.
Fermented foods and drinks are a great way to get more probiotics into your diet, and they offer a variety of other health benefits as well.
Did you know that the gut is sometimes called the "second brain?"
It's because so much of our cognitive function takes place in the gut - it's responsible for things like mood, intuition, and even creativity.
So if you're looking to improve your gut health, you need to add fermented foods to your diet.
Here are nine amazing fermented foods.
Kombucha
Kombucha is made by fermenting sweet tea with a culture of bacteria and yeast.
Kombucha is a fermented tea that is full of probiotics and other healthy nutrients.
It has been used for centuries to promote gut health and digestion.
It's a great source of probiotics, vitamins, and minerals, and it's been shown to improve gut health.
Kombucha is also low in sugar and calories, making it a great choice for those watching their weight.
A study in the Journal of Functional Foods found that kombucha can help improve gut health by increasing the growth of good bacteria in the gut.
It can also help with digestion and regularity.
Kombucha is also low in sugar and calories, making it a great choice for those watching their weight.
Kombucha is a great addition to any gut health routine, and it offers a variety of other health benefits as well.
Kombucha can be found at most health food stores and most major grocery stores.
Sauerkraut
Sauerkraut is a type of fermented cabbage that has been around for centuries.
It is made by salting shredded cabbage and allowing it to ferment.
This process produces lactic acid, which gives sauerkraut its sour taste and helps preserve it.
Sauerkraut is a good source of fiber, vitamin C, and probiotics.
It has been shown to help improve gut health, reduce inflammation, and boost the immune system.
Sauerkraut contains live and active cultures of beneficial bacteria that can help populate your gut with good bacteria.
A study published in the journal Frontiers in Microbiology found that sauerkraut can help prevent and treat diarrhea caused by antibiotics.
Sauerkraut is a popular condiment in Germany and is often served with bratwurst and other sausages.
It goes well with other meats, as well as rice and potatoes.
Yogurt
Yogurt is made when bacteria is added to milk and left to culture.
The bacteria eat the lactose in the milk, turning it into lactic acid.
This high level of acidity is what makes yogurt sour to the taste, and also preserves it.
Yogurt is a great addition to any gut health routine because it is packed with probiotics.
Probiotics are bacteria that help keep your gut healthy and functioning properly.
They can help improve digestion, boost your immune system, and even help regulate moods.
One study even found that probiotics may help reduce inflammation in the gut, which can lead to better overall health.
Look for yogurt that is labeled as “live and active cultures” or “contains probiotics.”
Adding yogurt to your diet is an easy way to get these beneficial bacteria into your system.
Kimchi
Kimchi is a traditional Korean dish that is made with fermented cabbage and other vegetables.
Kimchi contains lactic acid bacteria, which can help improve your digestion and immune system.
Kimchi is a great source of probiotics, which are beneficial bacteria that are essential for gut health.
Probiotics help to keep the gut flora healthy and balanced, and they can also help to improve digestion and absorption of nutrients.
In one study, individuals who consumed kimchi daily for eight weeks had significantly higher levels of beneficial gut bacteria than those who did not consume kimchi.
Kimchi is also a good source of vitamins A, B, and C, as well as minerals such as calcium and iron.
Kimchi may also be beneficial for weight loss, as it is low in calories and high in fiber.
Adding Kimchi to your diet is a great way to improve your gut health and get some added nutrients.
Pickles
Pickles are cucumbers that have been soaked in brine (water, vinegar, and salt) mixed with spices.
The fermentation process of pickles involves the lactic acid bacteria that converts the sugars in the cucumber into lactic acid.
This high level of acidity prevents bad bacteria from growing and spoiling the pickle.
Pickles are a great source of probiotics, enzymes, and vitamins A, C, and K.
A study published in the Journal of Agricultural and Food Chemistry found that pickles may also help to boost your immune system.
Another study done in 2010 found that pickles can help improve digestion and relieve constipation.
Pickles are a good choice for people who are on a low-carbohydrate diet because they are a good source of fiber.
Miso
Miso is a paste made from fermented soybeans, rice or barley.
It is a traditional Japanese seasoning that can be added to soups, sauces or dressings.
Miso is high in protein and minerals like zinc and magnesium.
It is also a good source of probiotics, which are beneficial bacteria that support gut health.
The probiotics in miso can help to improve digestion and reduce inflammation.
Studies have shown that miso may also help to boost the immune system and protect against some types of cancer.
You can enjoy the benefits of miso by adding a tablespoon to your soup or sauce, or by drinking a miso broth.
You can also sprinkle it on top of salads or vegetables.
Tempeh
Tempeh is a fermented soybean product that is high in protein and beneficial bacteria.
It is a great addition to any gut health routine because it is easy to digest and helps to promote a healthy balance of gut flora.
It has been shown that soybeans are one of the few plant-based foods that contain a significant amount of prebiotics- which are dietary fibers that feed the good bacteria in your gut.
One study has shown that consuming tempeh can help to reduce inflammation in the gut.
Additionally, tempeh is a good source of vitamin K, magnesium, and copper.
Tempeh can be eaten on its own or added to dishes like salads, stir-fries, or burritos.
Natto
Natto is a Japanese dish made from soybeans that have been fermented with Bacillus subtilis.
This bacteria produces the enzyme nattokinase, which has been shown to be beneficial for gut health.
Natto is high in protein and vitamin K2, both of which are important for gut health.
Another benefit of Natto is the fiber content.
This dish is an excellent source of both soluble and insoluble fiber, which are both important for gut health.
It has been shown that fiber can help reduce the risk of both diverticular disease and colorectal cancer.
A study published in the journal Cancer Prevention Research found that insoluble fiber can reduce the risk of colorectal cancer by up to 52%.
So, if you're looking for a high-fiber food to add to your gut health routine, natto is a good option.
Natto can be eaten on its own or added to other dishes such as rice or noodles.
Apple Cider Vinegar
Apple cider vinegar is a type of vinegar made from apple cider.
It is made by crushing apples and squeezing out the juice.
The juice is then fermented into alcohol, and then into vinegar.
Apple cider vinegar contains acetic acid and other acids that may help improve gut health.
Apple cider vinegar may help improve gut health by increasing the number of good bacteria in the gut, reducing inflammation, and improving digestion.
One study found that apple cider vinegar may help improve digestive symptoms in people with IBS.
Apple cider vinegar can be used in many ways, including as a salad dressing and in marinades.
Some people mix apple cider vinegar with water or lemon and drink it as a beverage.
Conclusion
Fermented foods and drinks are a great way to improve your gut health.
They all contain beneficial bacteria that can help increase the number of good bacteria in your gut, reduce inflammation, and improve digestion.
All of the foods and drinks on this list have been shown to promote gut health in some way.
They are all high in protein, fiber, and beneficial bacteria, and they all help to reduce inflammation and improve digestion.
Fermented foods and drinks also tend to be high in probiotics, which are beneficial for gut health.
So, if you're looking for ways to boost your gut health, try incorporating some of these fermented foods into your diet.
Frequently Asked Questions
What is the healthiest fermented food?
There is no one “healthiest” fermented food, as the health benefits of different ferments vary. But some of the most popular and well-researched fermented foods include sauerkraut, kimchi, kefir, yogurt, kombucha, natto and miso. Each has its own unique set of health benefits.
What are the benefits of fermented foods?
Fermented foods offer a wealth of potential health benefits, including improved gut health, better digestion, enhanced nutrient absorption, reduced inflammation, and strengthened immune system. Plus, they’re delicious and provide a variety of different flavors and textures to your diet.
Do fermented foods fight inflammation?
Yes! One of the best parts about fermented foods is that they're most often rich in naturally occurring probiotics, which have been shown to reduce inflammation. This means fermented foods and beverages like kimchi could help your body fight back against a certain illness.
How much fermented food should I eat daily?
There is no set amount, but a good rule of thumb is to start with 1-2 tablespoons per day and work your way up from there. As with anything, listen to your own body – if you feel good when eating fermented foods, continue eating them; if you don’t feel so great, back off a bit. Adding some fermented foods to your diet is a great way to help improve your gut health, and as an added bonus, they taste great too!
Are all fermented foods probiotic?
No, not all fermented foods are probiotic. Probiotics are live bacteria and yeasts that have health benefits when consumed. Fermented foods are made by adding these probiotics to food, which helps them to multiply and create a healthy gut environment.
Is all yogurt probiotic?
No, not all yogurt is probiotic. Probiotic yogurt is made with probiotic cultures, which are live bacteria that can help improve your gut health. To get the benefits of probiotics, look for yogurt that lists "live and active cultures" on the label.