Top 10 Fermented Foods You Need to Start Eating Today

Fermented foods have become popular in recent years because of their many health benefits. But what exactly are fermented food, and why are they so useful? In this article we investigate fermentation benefits and state the top 10 fermented foods that you should eat to enjoy better health and well -being.

What are fermented food?

Fermented foods are foods or drinks made by a natural steep process that makes weeks (often in salt) and aeration. This allows bacteria and enzymes to feed on sugar and starch in the food, creating lactic acid.

This process keeps food and produces useful enzymes and bacteria, B vitamins and omega-3 fatty acids. Some of the most popular fermented foods are wine, cheese and pickles.

Cultures around the world have been enjoying fermented foods for centuries. But due to food processing practices, many of these traditional preparations were lost, which led to a lack of useful bacteria in modern diets. But they have made quite a comeback in recent years.

Fermentation benefits: Why eat fermented food?

Fermented food tastes great, but they also have a whole series of health benefits, such as:

Improved digestion

Fermented foods naturally contain probiotics, which help balance the good bacteria in your gut. These useful bacteria can relieve digestive problems such as constipation and symptoms of irritable bowel syndrome (IBS), a common digestive disorder.

Fermentation also breaks down nutrients in food, making them easier to digest. This means that if you are lactose intolerant, you can probably enjoy fermented dairy products without any problems.

If you regularly experience bowel problems, the inclusion of fermented foods in your diet can be a game change.

Stronger immune system

70-80% of the immune cells Live in the intestine, so filling your intestine with useful bacteria can work the immune system well. Consuming fermented foods can therefore lower your chances of getting infections and can even help you recover faster if you are sick.

Fermented foods also tend to have a lot of vitamin C, iron and zinc, which help strengthen the immune system and to keep you healthy.

Better food absorption

Probiotics in fermented foods improve the absorption of nutrients, such as B vitamins, iron and other minerals. They also break down “antinutrients“As phytates and lectins found in seeds, nuts, grains and legumes that can disrupt the absorption of nutrients. This makes fermented beans or legumes such as Tempeh more nutritious than non -well -considered alternatives.

Improved mental health

Research shows the probioticS In fermented foods, the intestinal brain connection can improve, reduce brain inflammation and promote the production of neurotransmitters. Probiotic tribes, Lactobacillus Helveticus and Bifidobacterium Longum, in particular can reduce the symptoms of anxiety and depression.

Easier weight loss

Research shows A connection between intestinal bacteria and body weight, with obese individuals having fewer diverse intestinal bacteria. Probiotics in fermented foods can influence appetite and energy by reducing fat absorption and releasing appetite-regulating hormones. They can also lower the inflammation in the body, which may improve insulin and leptin resistance.

Better heart health

Studies show that Certain probioticsLactobacilli in particular can significantly reduce “bad” cholesterol levels, as well as blood triglycerides and inflammatory chemicals that contribute to heart diseases.

One study involving smokers also discovered that taking Lactobacilli considerably reduced the blood pressure of the participants for 6 weeks.

Top 10 fermented food list

Here are some of the most popular examples of fermented foods to add to your diet today:

1. Kombucha

Kombucha is a fermented drink made of black tea and sugar, with bacteria and yeast that initiate the fermentation process. It contains many B vitamins, amino acids and polyphenols and can help with detoxification and immunity. Although the traces of alcohol contains, it is not enough to cause intoxication.

2. Sauerkraut.

Sauerkraut is a nutritious fermented food made of grated cabbage and its own juice or brine solution. It is rich in useful microbes and has been enjoyed for centuries as a spice in Europe and Asia.

Sauerkraut contains many fiber, vitamins and minerals, including vitamins A, C, K and B vitamins, as well as iron, calcium and magnesium.

3. PIckles

Fermented pickleS are another food with tons benefits for intestinal health and overall well -being. Cucumbers in pickles also contain a lot of beta -carotene, which converts the body into vitamin A.

Keep in mind that most pickles purchased in the store are not fermented. Instead, they are made with vinegar, which does not offer the same benefits.

Carefully check labels for the expression “lactic acid fermented pickles”, or yeasts you to be sure that you get all those good bacteria.

4. KImchi

Kimchi is a spicy, spicy Korean dish dating from the seventh century. It is made of Fermented vegetables Such as cabbage, radish and spring onions, and seasoned with ginger, garlic and chili pepper.

Often served as a side dish, Kimchi is full of useful bacteria that help digestion and stimulate the immune system, making it a healthy and tasteful addition to every meal.

5. Tempe

Tempe is a fermented bean cake that was first introduced on the Indonesian island of Java. Traditionally it was made of soy, but it is often made with a combination of beans and grain. You can make it easy with Garbanzo beans.

Tempeh can be cut and raw, baked, steamed and served as a meat alternative.

6. Kefir

Kefir is one fermented milk product That comes from the Caukasus Mountain region and has been a sacred food for centuries. It is packed with nutrients such as vitamin B12, calcium, magnesium and probiotics, making it a great choice for people with intestinal or immunity problems.

7. Yogurt

Yogurt is the most consumed fermented dairy product in the United States, as well as in many other developed countries. It shares the Many health benefits Van Kefir and is a great boost for intestinal health, immunity and overall well -being.

If you have a hard time digesting cow’s milk, choose yogurt made from goats or sheep’s milk. Make sure you get the probiotics-packed, organic, grass-fed variety to get optimum benefits.

8. Miso

Miso is one Fermented bean paste Made by combining pumping stations, boiled beans and salt with a culture starter named Koji. It is a traditional food in Southeast Asia, often used in Japanese cuisine to make miso soup.

Some studies indicate that Miso may have protective properties against certain cancers and high blood pressure. It is traditionally made with soybeans, but can also be made with other legumes such as barley or brown rice.

9. RAW cheese

Raw cheeses are made with raw or unpasteurized milk and are a great source of probiotics.

Soft cheeses made of goat milk, sheep’s milk and A2 cows (cows that have a natural genetic variation that cause a different milk protein ratio than conventional milk) are especially high in probiotics.

Check labels for terms such as “unpasteurized” and “raw” and look for cheese that is at least six months old.

10. Apple cider vinegar (ACV)

Raw ACV with “the mother” (or culture of healthy bacteria that makes apple cider in vinegar) contains probiotics and acetic acid, which is great for the health of the intestine. It can also help to balance blood sugar levels and possibly benefit people with diabetes.

Add a tablespoon twice a day to a drink for meals or mix it in your food. You can also pour ACV generously over salads.

Try the best fermented food for intestinal health

Fermented foods are incredibly beneficial for your intestinal, immune system, spiritual and heart health and general well-being. Whether you prefer fermented vegetables such as sauerkraut and pickles, drinks such as kombucha or dairy products such as yogurt, kefir and raw cheese, start including these foods in your diet to experience their benefits for yourself.

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