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Fermented foods may have a positive effect on your health beyond basic nutrition.
Fermented foods are a firm favourite among the health conscious, and with good reason. They’re chock-full of health-boosting nutrients, digestive enzymes, and beneficial bacteria called probiotics.
Similar to the healthy bacteria found in your gut, probiotics are live microorganisms that when ingested are helpful for your health, especially your digestive system.
According to a study published in The American Journal of Clinical Nutrition, probiotics can help improve whole gut transit time (how long it takes for food to travel through the digestive tract), stool frequency, and stool consistency.
Probiotics can also restore and improve the intestinal microbial equilibrium – the balance of bacteria in your digestive tract. This is crucial to maintaining a healthy digestive system, and keeping your overall health in check.
Probiotics have also been shown to strengthen the immune system, reduce inflammation, and help manage and lower the risk for conditions like diabetes, obesity and autoimmune diseases like Crohn’s disease.
Feed your gut
Try these fermented food options to give your good gut bacteria a boost.
- Yoghurt is one of the best sources of probiotics known to keep your gut healthy and prevent bad bacteria from taking up residence. Enjoy a spoonful or two with some fruit for breakfast or as a late morning snack. Opt for plain, low-fat, sugar-free varieties. Also, check for the words “made with live and active cultures” or “AB cultures” on labels. These contain more beneficial microorganisms.
- Kimchee is a spicy Korean staple made from pickled vegetables like cabbage, radish and cucumber. It’s high in the healthy bacteria lactobacilli known to aid digestion and prevent intestinal problems like Candida overgrowth. It may also help prevent cancer. Serve kimchee alongside meals or add to soups for a kick of flavour.
- Sauerkraut is a cultured cabbage dish made with shredded cabbage that’s been fermented in its own brine. It contains lactic acid, which is known to prevent harmful bacteria growth and help your digestion. Eating sauerkraut regularly may also help treat stomach ulcers. Have a helping at meals or use as a topping on sandwiches and wraps.
- Kombucha is a sweet-acidic, fizzy tonic made with tea, sugar, bacteria and yeast. It’s filled with enzymes, amino acids and live bacteria that prevent and fight disease, and protect and strengthen the gastrointestinal tract. This means better digestion and absorption of nutrients. Speak to your doctor before trying it though. Kombucha can be high in sugar, so avoid drinking too much.
- Tempeh is made by a natural culturing and controlled fermentation process with fungus that binds soya beans into a cake form. It’s a rich source of protein and probiotics; known to lower cholesterol, strengthen bones, and reduce the risk of heart disease and cancer. Use tempeh as a meat replacement in stews and stir-fry.
TIP: When trying fermented foods for the first time, start with small portions. Some people experience bloating, diarrhoea, and other side-effects as the digestive system tries to adjust to these new substances.
