Fermented Foods for Gut Health

Traditionally, food was preserved via fermentation, a process in which yeasts and bacteria break down carbohydrates. Fermented foods are preserved using an age-old process, extending their shelf life and nutritional content while also providing your body with a healthy dosage of probiotics, or live microbes essential to a healthy digestive system. Fermented foods contain living bacteria, they are an excellent source of probiotics. From improving digestion to boosting immunity, the aids of fermented foods are known worldwide.

 

 

 Health Benefits of Fermented Food Especially on Gut

The probiotics produced during fermentation not only help relieve some digestive issues but also assist in making food easier to digest. The benefits are as follows:

 

• Improves digestive health by restoring the balance of gut friendly bacteria
• Give relief in irritable bowel syndrome (IBS) symptoms.
• Reduces the severity of bloating, gas and diarrhea
• Aids relieve constipation
• Boosts the body’s immune system
• Makes food easier to digest by breaking down nutrients in food

 

Other Benefits:

• Aids in weight loss
• Improves heart health by lowering total and LDL cholesterol and  reducing blood pressure
• Reduces symptoms of anxiety and depression

When is the Best Time to Eat Fermented Food?

The best time to have fermented food is in the morning or in the afternoon as a side meal or at the beginning of the meal so that it can help in digestion. It should not be consumed late at night, as it may produce signs of dehydration. Furthermore, heat continues to multiply when the bacteria in fermented food come into contact with the stomach. You don't want something like that to occur at night, as it will impact your sleep cycle.

 

Also, to get long-term gut health benefits, you should eat a few servings of fermented foods daily or multiple times per week. 

 

Fermented Foods To Improve Health and Digestion

 

Probiotic yoghurt is made from milk that has been fermented, most frequently with probiotic lactic acid bacteria. Probiotics is defined as live microorganisms that when given in adequate quantity, confer a health benefit on the user.

Yoghurt has high levels of several vital minerals, such as vitamin B12, riboflavin, calcium, potassium, and phosphorus.

Numerous health advantages have also been linked to yoghurt, that includes:

• Rich in essential nutrients.
• Helps reduce blood pressure
• Decreases total cholesterol and LDL-cholesterol concentrations.
• Help prevent weight gain.
• Improves bone health.

2)      Kimchi

 

Kimchi is a popular side dish from Korea, typically made with fermented vegetables like radishes or cabbage. It has a wide range of health advantages and might be particularly useful in lowering insulin resistance and cholesterol.

A study was conducted on 21 prediabetics who consumed either fresh or fermented kimchi for 16 weeks. By the trial’s end, those who consumed fermented kimchi showed decreased blood pressure, less body weight, and reduced insulin resistance

 

Health benefits of kimchi are:

• It is a source of vitamin C, β-carotene, β-sitosterol, minerals, and other health promoting phytochemicals, as well as lactic acid bacteria.
• Rich in dietary fiber
• It is a low-calorie and low fat food that aids in weight loss
• Powerful antioxidant
• It has anti-ageing, anti-cancer, and anti-microbial activity
• It improves serum lipid profile
• It improves glucose metabolism, reduces insulin resistance, and increase insulin sensitivity

3) Sauerkraut

It is shredded fermented sour cabbage that is low in calories. You can add it for taste and nutrition to tacos, sandwiches, and BBQ. Just like leafy green vegetables, it has significant levels of lutein and zeaxanthin, antioxidants that can help maintain eye health and lower your risk of eye illness.

 

Health benefits of sauerkraut are:

• It is rich in fiber and probiotics, which can help with digestion, relief both diarrhea and constipation.
• Help strengthen the immune system, it contains iron and vitamin C.
• Promotes eye health
• Help fight cancer
• Reduces inflammation in the body
• Helps in weight loss

 

4)      Kefir

It is a type of fermented milk containing live bacteria and yeast that is a combination of milk and kefir grains. Kefir has a tangy flavor and may taste slightly carbonated owing to the fermentation process. This occurs as a result of the bacteria breaking down the milk's carbohydrates and producing gases.

Health benefits of kefir are:

·         Improve lactose digestion

·         Reduces inflammation

·         Boost bone health by improving bone mineral density

·         Improves immune system

5)      Kombucha

 

It is a fizzy, probiotic, fermented tea, which is further flavored with herbs or fruit. The brew usually ferments for one to four weeks, resulting in a mildly carbonated beverage with a characteristic tangy, vinegar-like flavor. The fermenting process adds a bit of alcohol to kombucha but alcohol levels are below 0.5%. It is sold as a nonalcoholic beverage.

Health benefits of kombucha are:

• Feed and increase healthy gut bacteria
• Aids in weight loss
• Limits inflammation
• Strengthens immune system
• Detoxification
• Combats fatty liver disease

 

Hence, fermentation is an age-old method of food preservation that involves the breakdown of carbohydrates like sugar and starch by bacteria and yeast. Yoghurt, kimchi, sauerkraut, kefir, and kombucha are examples of common fermented foods. These foods can aid in weight loss, digestion, immunity, and heart disease risk reduction. Not to mention, fermented foods are a great complement to a balanced diet and give your dishes a little tang and zest. If you’re curious how fermented foods can help you to optimize your digestion, immune health and promote weight loss, consult with your nutritionist or healthcare provider.

 

If you have any questions related to fermented food and its health benefits, you can check with our nutritionist or general practitioner at Ask a doctor, 24x7.