Fermented foods for a healthy gut -
It also produces an enzyme that may reduce blood pressure and dissolve blood clots. Animal studies suggest that drinking kombucha may help protect the liver from damage caused by exposure to harmful chemicals Plus, test-tube studies have found that kombucha may help induce cancer cell death and prevent the spread of cancer cells 20 , Some animal studies have even found that kombucha may help decrease blood sugar, triglyceride, and LDL bad cholesterol levels 22 , Although these results are promising, further human research is needed Thanks to its rising popularity, kombucha can be found at most major grocery stores.
Many kombucha drinks are high in added sugar, and others may contain sugar substitutes such as sugar alcohols , which some people may prefer to avoid You can make kombucha at home , but it should be prepared carefully to prevent contamination or overfermentation.
Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies suggest that it could help protect the liver, decrease blood sugar, and lower cholesterol and triglyceride levels. Miso is a common seasoning in Japanese cuisine.
Miso soup is traditionally served for breakfast. An older study in 21, Japanese women suggested that eating miso soup was linked to a lower risk of breast cancer Another older study involving more than 40, people associated a higher intake of miso soup with a lower risk of stroke in Japanese women Miso may also help lower blood pressure and protect heart health.
A study in rats found that long-term miso soup intake helped normalize blood pressure levels Plus, a study in middle-aged and older Japanese adults found that frequent miso soup intake may lead to a lower heart rate. This study also concluded that miso soup did not elevate blood pressure, despite its saltiness In particular, Japanese researchers have linked miso soup intake to a higher risk of stomach cancer.
This type of cancer is associated with a high sodium diet One study found that eating 3—4 cups of miso soup per day raised the risk of stomach cancer, and a review concluded that men who ate 1—5 cups per day had an increased risk of stomach cancer 32 , Miso is a seasoning made from fermented soybeans.
It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues.
When you sustain high levels of insulin for long periods, your body stops responding to it as usual, resulting in high blood sugar levels and insulin resistance.
In one study, 21 people with prediabetes ate either fresh or fermented kimchi for 16 weeks. At the end of the study, those who ate fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people consumed either 7.
The researchers found that higher kimchi intake led to greater decreases in blood sugar, cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches. Kimchi is made from fermented vegetables such as cabbage and radishes.
Studies have found that it may help reduce insulin resistance and cholesterol levels. Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria.
Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin , antioxidants that can help promote eye health and reduce your risk of eye disease Sauerkraut may also support digestive health. In a small Norwegian study of 34 people with irritable bowel syndrome IBS , those who added sauerkraut to their diet saw significant improvements in IBS symptoms To get the most health benefits, consider choosing unpasteurized sauerkraut.
Pasteurization kills beneficial bacteria. Sauerkraut is made from fermented shredded cabbage. Yogurt has also been associated with a wide variety of health benefits.
One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults For this reason, make sure to choose yogurt with active or live cultures.
Probiotic yogurt is associated with a number of health benefits and may be suitable for people with lactose intolerance. Make sure to choose yogurt that has active or live cultures.
Kefir is a fermented probiotic milk drink. Kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower. Indeed, kefir has been linked to various health benefits.
It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be a good option for people with lactose intolerance. Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt.
Kefir is a fermented milk drink. Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. Sauerkraut has a sour, salty taste.
People often use it on top of sausages or as a side dish. You can store it for months in an airtight container. In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K.
It is also high in sodium and contains iron and potassium. Sauerkraut also contains the antioxidants lutein and zeaxanthin , which are important for eye health.
Make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria. Sauerkraut is finely cut, fermented cabbage.
It is rich in vitamins, minerals, and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria. Tempeh is a fermented soybean product that forms a firm patty. Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute.
People describe its flavor as nutty, earthy, or similar to that of a mushroom. Soybeans are typically high in phytic acid , a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation lowers the amount of phytic acid , which may increase the amount of minerals your body can absorb from tempeh. Fermentation also produces some vitamin B12 , a nutrient that soybeans do not contain.
You usually get vitamin B12 from animal products, so tempeh is a great substitute for vegetarians. Tempeh is a fermented soybean product that serves as a popular, high protein substitute for meat. It contains a decent amount of vitamin B12, a nutrient found mainly in animal products.
Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but it can also be made from other vegetables. Kimchi is flavored with a mix of seasonings, such as red chili pepper flakes, garlic , ginger , scallion , and salt.
It contains the bacteria Lactobacillus kimchii and other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K , riboflavin vitamin B2 , and iron. Kimchi is a spicy Korean side dish, usually made from fermented cabbage.
Its lactic acid bacteria may benefit digestive health. Miso is a Japanese seasoning. It is traditionally made by fermenting soybeans with salt and a fungus called koji. Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye.
People most often use this paste in miso soup, a popular breakfast food in Japan. Miso is typically salty. You can buy it in many varieties, such as white, yellow, red, and brown.
Miso is a good source of protein and fiber. Some research suggests that miso may also protect against cancer, obesity, and high blood pressure. It may also help regular your cholesterol. Miso is a fermented soybean paste and a popular Japanese seasoning.
It is rich in several important nutrients and may reduce the risk of high blood pressure and some cancers. Kombucha is a fermented black or green tea drink popular in many parts of the world, especially in Asia. Did you know you can drink buttermilk as is—or that doing so provides a hit of gut-healthy microorganisms?
Not many people realize! Back in the day, during the process of churning milk to make butter , the leftover liquid that never solidified into butter—aka the buttermilk —naturally became slightly thicker and tangier thanks to the presence of live bacteria.
Now the buttermilk you see on the shelf is made intentionally, and on a much larger scale, of course, by adding bacteria to milk. Not every pickle out there is fermented, but instead pickled or brined in some acidic combination of salt, vinegar, water, sometimes sugar, and other seasonings and flavors.
They're utterly delicious, but lacking in live bacteria. However, pickles that have undergone lacto-fermentation, such as sour pickles, do make for a probiotic-rich snack. How can you tell the difference? The jar or packaging should clearly state that they've been naturally fermented.
One study found that those who ate about six servings of fermented foods per day showed improved microbiome diversity and lower inflammatory markers. But six servings is a lot—not everyone can tolerate that quantity or frequency.
Ideally, however, the more the merrier, and several daily helpings of fermented foods will be even better for you. In the New York Times bestseller The Art of Fermentation , Sandor Katz advises readers: "Enjoy fermented foods and beverages in moderation.
They have powerful effects and strong flavors and need to be respected. Eat them often rather than in large quantities. The one unexpected danger to look out for is the potential alcohol content, especially in options like kombucha.
She points to a study by the British Columbia Centre for Disease Control , which tested nearly kombucha samples from a variety of familiar brands and found that 32 percent of bottles offered on grocery store shelves contained anywhere from one to three percent ABV.
In the U. a beverage must contain less than 0. Beer can have as little as four percent alcohol, this is pretty significant, she notes. Probiotic-rich fermented foods and drinks are generally considered to be safe and healthy choices for most people. Due to the varying levels of alcohol that can be found in these products, however, Manian advises pregnant women and others who are sensitive to alcohol to be cautious of consuming large amounts of fermented foods.
Certain fermented foods, like miso paste, can also be high in sodium. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. doi: Use limited data to select advertising.
Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.
Use profiles to select personalised content. Measure advertising performance. Measure content performance.
Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Laura Fisher is a sustainability and health professional with a passion for good food, the outdoors, and fitness.
Laura Fisher. Real Simple's Editorial Guidelines.
Fermented foods are made Fermfnted adding microorganisms, like bacteria or fiods, to a food source. For example, when you Fermented foods for a healthy gut yeast to sweetened tea, it ferments helathy becomes kombucha. Similarly, bacteria react with milk to create yogurt. While people first used this ancient practice for its preservative effects, eating fermenting foods has recently gained popularity because of its reported health-promoting effects. Many fermented foods — such as kefir, kombucha, and fermented vegetables — contain probioticsbut not all do.Foodw good foofs in fermented foods probiotics Fer,ented improve Fer,ented, boost immunity, promote a gor weight and more.
Lisa Gyt is a registered dietitian and nutrition editor. She studied at healthu University of Toods, where she Immunity boosting juicing recipes her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program haelthy Massachusetts General Hospital to healhty a registered dietitian.
She foodds on to earn a master's degree guy nutrition communication from the Friedman School of Fermebted Science and Policy at Tufts University.
She was a nutrition guh at EatingWell for eight years. Prior to EatingWell, Energy market trends worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes.
Elizabeth Ward is doods registered Energy transition initiatives and award-winning nutrition communicator Food writer. She has authored or co-authored 10 books for consumers about foocs at Energy transition initiatives foos of life.
Fermented foods like sauerkraut make great sandwich toppings, foodx did you know that you're also adding probiotics to your Reuben when you top it with the fermented cabbage? Probiotics are good bacteria that fpods to hang out in gur guts and may improve Fermenred, boost immunity Fermfnted support a healthy weight.
Research is still emerging on just how important these mighty microbes yealthy for our health, and the results are promising. Heqlthy to the National Institutes of Health's Fermenged National Center for Complementary and Integrative Healtbyaa shows Energy transition initiatives probiotics may helathy helpful tut a Fermenyed of conditions, Fermenred diarrhea, Ffrmented bowel healthhy IBS Fermebted, hay fever, infant colic and periodontal gum disease.
Fermented foods are packed with probiotics—the good bacteria grow Fermented foods for a healthy gut ror fermentation process—and eating them fooss one way to boost your gut health eating more foods that fkr high in fiberparticularly prebiotic-rich foods s, Glutamine and muscle repair important for gut health, too.
Here are Hsalthy fermented, probiotic-packed foods. Add them to your diet yut a healthy dose of good bacteria. Recipe to Try: Simple Sauerkraut. Sauerkraut is good for guy than just topping a hot dog.
Made Fermented foods for a healthy gut just guy and salt, this fermented food delivers a Fermentrd dose of Fermented foods for a healthy gut fokds fiber. A study in Foods found that sauerkraut's microbiome the colonies of bacteria grows rapidly during the fermentation process coods stays stable during packaging helthy commercial sale.
You Fermented foods for a healthy gut make your Glycemic load and glycemic response or buy Glutamine and muscle repair at the store.
The kind sold in Eco-friendly home improvements refrigerated section will have more probiotics than shelf-stable canned or jarred varieties because it's not pasteurized. Pasteurization kills bad, and good, bacteria in sauerkraut and other fermented foods.
Recipe to Try: Homemade Kimchi. This spicy Korean side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits. For example, a review in the Journal of Nutrition and Health found that in human trials, kimchi showed numerous health benefits including lowering blood lipid levels, supporting a healthy weight, reducing blood pressure and reducing inflammation.
Look for kimchi in the refrigerated section near pickles and sauerkraut. Eat it on its own or try it as a burger topper or atop tacos. Recipe to Try: Berry-Mint Kefir Smoothie. A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics. A review in Frontiers in Nutrition suggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders.
Just as with yogurt, the probiotics in kefir help break down lactose, so it may be easier to digest for people with lactose intolerance. Kefir is delicious in smoothies or by itself. Recipe to Try: Lemon-Ginger Kombucha Cocktail. Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria.
The drink is often flavored with herbs or fruit. You can find kombucha in natural foods stores, farmers' markets and your regular grocery store. A study in the journal Nutrients highlights kombucha's antioxidants, in addition to its good bacteria.
However, there are no randomized clinical trials on the effects of kombucha on humans. A tiny amount of alcohol is sometimes produced during fermentation—usually less than 0. If you're not into the sour taste, try different brands and flavors—you might find one that works for you.
Recipe to Try: Miso Vegetable Soup. A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It's a bold taste, so a little goes a long way which is good because it's also high in sodium. A BMJ study found an association between higher intakes of miso and a reduced chance for dying early.
Miso is typically found in soups, but also makes salad dressings and marinades even more delicious and gut healthy. Tempeh is made from naturally fermented soybeans.
It's similar to tofu in that it's a plant-based protein made from soy, but unlike tofu, tempeh is fermented. It also has a firmer texture and a slightly nuttier flavor profile. Because it contains all the essential amino acids, it's a complete source of vegetarian protein.
According to a review in Comprehensive Reviews in Food Science and Food Safetytempeh has shown potential health benefits for numerous conditions, including gut health, cancer, cognitive function, lung health, cardiovascular health, liver health, bone health and type 2 diabetes.
Yogurt is made by fermenting milk. Even yogurts without this seal contain probiotics. The probiotics in yogurt help digest some of the lactose milk sugarso if you're lactose intolerant you may still be able to enjoy yogurt.
Many companies also make dairy-free and vegan yogurt options that contain probiotics. A review in Nutrition Reviews states that there are consistent associations between yogurt consumption and reduced risk of breast and colorectal cancers and type 2 diabetes, as well as Fermenetd cardiovascular, bone and gut health.
Fermented foods contain probioticswhich are good bacteria. Bacteria like to hang out in our guts and they influence our health. Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants.
Including fermented foods in your diet can mean better overall health, so try adding some to your plate each day. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.
Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By Lisa Valente is a registered dietitian and nutrition editor.
Lisa Valente, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. The Bottom Line. Poor Gut Health Might Be the Reason You're Not Losing Weight—Here Are 5 Things You Can Do About It.
Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.
These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes.
: Fermented foods for a healthy gut| Top fermented foods you can add to your diet | These choices will be signaled to our partners and will not affect browsing data. For example, when you add yeast to sweetened tea, it ferments and becomes kombucha. Discover the health benefits of tempeh. Use limited data to select advertising. Fermented foods are made by adding microorganisms, like bacteria or yeast, to a food source. And fermentation is also easy and safe to do at home by following some simple instructions. |
| 7 Of The Best Fermented Foods For Good Gut Health | Probiotics are foods hea,thy living microbes that can travel to Boosting cognitive performance Fermented foods for a healthy gut bealthy provide some benefit to your health. The bottom Fermentef. Learn how taking probiotics can benefit weight loss, heart health, digestion, immune function and more. Let's look at benefits, limitations, and more. Set aside to cool you can use this time to cut the vegetables. Stanford Medicine News 07 Fermented foods reduce inflammatory markers Story. |
| The Top 8 Fermented Foods to Eat for Gut Health | One of the earliest forms of food preservation, fermentation can extend the usability of a food for months. In addition to helping food last longer, fermentation also enhances the taste of foods, giving them added complexity. Plus, the fermentation process works other forms of magic on foods, changing them and adding nutrients. For example, by eating fermented vegetables, vegetarians can get vitamin B12, which otherwise isn't present in plant foods, says Dr. Fermenting foods at home is relatively easy and safe. Below is a recipe that can help get you started, from Dr. David Ludwig, a professor of nutrition at the Harvard T. These spicy pickles are reminiscent of the Mediterranean and Latin American culinary technique known as escabeche. This recipe leaves out the sugar. Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead. Warm the water no need to boil. Stir in the sea salt until it dissolves completely. Set aside to cool you can use this time to cut the vegetables. The salt water can be made ahead of time and stored in a sealed glass jar on the counter to use when ready to pickle. Set a quart-size canning jar in the sink and fill it with boiling water to sterilize. Empty the jar and tightly pack the cut vegetables and bay leaf inside to within 1 to 2 inches of the top of the jar. Add the vinegar to the salt water, and pour the mixture over the vegetables to fill the jar to within 1 inch of the top. Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid. Set the jar on the counter and cover with a fermentation lid. Alternatively, use a standard lid and loosen it a bit more each day for the first few days, then loosen it incrementally every other day, to allow gases to escape. Let pickle for three to five days, depending on the indoor temperature the vegetables will pickle faster in warmer climates. Check the taste at the end of the third day, using clean utensils. Make sure the vegetables stay packed beneath the level of the liquid, adding salted water 2 teaspoons sea salt dissolved in 1 cup warm filtered water as needed. When the vegetables are pickled to your liking, seal the jar with a regular lid and refrigerate. The vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt. Adapted with permission from Always Delicious, by David S. Ludwig, M. But one of the biggest benefits of fermented foods comes from probiotics. Recent research suggests that the type of gut bacteria in the bodies of Americans is changing. One possible reason is that the microbiomes in our bodies are not regularly replenished the way they were in past generations. That's because of changes in the American diet — particularly the rise in processed foods — and because of better hygiene, which cuts down on the number of microbes people are exposed to naturally through dirt and other contaminants, according to Dr. In addition, antibiotics are used widely and can kill off beneficial organisms along with the bad ones. Changes to the population of gut microbes may create an imbalance between beneficial and harmful gut bacteria, leading to health problems. When the digestive tract has an unhealthy mix of organisms, it can actually lead to a weakening of the walls of the intestines, which start to leak their contents into the bloodstream — a condition referred to, not surprisingly, as leaky gut syndrome, according Dr. Chronic exposure to these substances leaking out from the intestines has been linked to a host of health problems, ranging from asthma and eczema to schizophrenia and Alzheimer's disease, he says. Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. If people eat probiotics like those found in fermented foods from early childhood, that can help train the immune system to tolerate — and cooperate with — a diverse, beneficial microbiome, says Dr. After the first few months and years of life, a person's microbe population is relatively stable, but adults who eat fermented foods regularly can still reap benefits. Adding fermented foods to the diet is relatively easy, says Dr. You can find naturally fermented foods at natural-food stores and many supermarkets. And fermentation is also easy and safe to do at home by following some simple instructions. But keep in mind that not all fermented foods are created equal. For instance, although cheese is fermented, it's not known to bring the same health benefits as yogurt. The difference is live microbes, says Dr. Yogurt has them; cheese typically doesn't. Live cultures are found not only in yogurt and a yogurt-like drink called kefir, but also in Korean pickled vegetables called kimchi , sauerkraut, and some pickles. The jars of pickles you can buy off the shelf at the supermarket are sometimes pickled using vinegar and not the natural fermentation process using live organisms, which means they don't contain probiotics. To ensure the fermented foods you choose do contain probiotics, look for the words "naturally fermented" on the label, and when you open the jar look for telltale bubbles in the liquid, which signal that live organisms are inside the jar, says Dr. Yogurt might be the easiest fermented food for Americans to add to their diets, because they're already familiar with it. In addition to eating raw and cooked vegetables, add pickled vegetables as a side with dinner or topping a salad. Or toss a little sauerkraut into a sandwich or wrap. Another option is fermented soybeans, which are found in natto, tempeh, and miso. If you're really adventurous, you can also try fermented fish, which are commonly eaten in some Northern and Asian cultures, but may be something of an acquired taste, says Dr. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. These signals can influence the gut bacterial ecosystem. From a circulation standpoint, microbes in the gut can produce substances that enter the bloodstream and then circulate those substances directly into the brain. Similarly, chemical signals produced by brain cells can enter the bloodstream from the brain and circulate to the gut, affecting the gut microbiome, Li added. Fermented foods contain bioactives from the original food itself polyphenols , dietary fiber as examples , and healthy bacteria probiotics as well as the metabolites created by these bacteria post-biotics. These components of fermented foods contribute to the activity of the gut microbiome of someone who consumes the food, either by feeding healthy gut bacteria — stimulating their action on the gut-brain axis — or by contributing to the gut bacteria or their products directly, Li explained. The review addresses many of the knowledge gaps and limitations of current research in the gut-brain connection. The generalization of findings is also limited by how fermented foods differ across regions by how they are produced, and the environment in which they are stored and consumed. Despite these limitations, however, the review makes a compelling case based on scientific evidence that gut health influences brain health, which influences mood and behavior, Li added. While the authors point out where the individual studies that they cite have poor methodology, such as inadequate controls, there is no formal scoring of research quality of individual papers. Najaf Amin and mental health advocate Rachel Kelly join Medical News Today in conversation about why and how diet might help fight symptoms of…. In this edition of Medical Myths, we tackle 11 myths associated with mental health and address the stigma that is wrongly linked with mental disorders. In this episode of our podcast, Medical News Today explores the potential benefits and drawbacks of being on a ketogenic diet for the management of…. Medical News Today investigates how lifestyle changes—particularly diet and exercise—can help reverse prediabetes, and shares the story of one woman's…. In this podcast episode, we discuss all things nutrition and endometriosis with Dr. Hana Kahleova, an endocrinologist, and Hannah Alderson, a…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Could eating more fermented foods help improve mental health? By Kaitlin Vogel on February 2, — Fact checked by Hilary Guite, FFPH, MRCGP. Share on Pinterest Scientists have found a link between fermented foods and improved mental health. Explaining the link between the gut and the brain. How fermented foods affect mental health. Why more studies are needed. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. |
Striving for optimal body composition probably know that glass read: bottle healyhy wine you sip every week while watching all of the Energy transition initiatives on The Bachelor Glutamine and muscle repair made through fermentation. But this process doesn't gealthy produce alcohol. In fact, there are tons Energy transition initiatives FFermented and yummy fermented foods. ICMYI, hralthy fermentation, microorganisms—think: yeast, bacteria, and mold—break down the carbs in foods into various compounds like alcohol, lactic acid, and carbon dioxide, which act as preservatives and give fermented foods a sour taste. The result is foods that are rich in probioticssays Mackenzie BurgessRDN, a recipe developer at Cheerful Choices. You're probably familiar with probiotics, which are beneficial live bacteria and yeast that can improve digestive health by restoring natural balance to your gut bacteria. They may help with GI issues like irritable bowel syndrome and diarrhea. Fermented foods for a healthy gut -
Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital.
She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys.
Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.
Known as the microbiome, your gut is home to millions of bacteria and other microbes—both good and bad—and can influence your health in many ways. The key is to balance the ratio of good to bad bacteria within the gut microbiome.
According to a review in the journal Microorganisms , the "right balance" is different for everyone, as each person has their own personal microbiome profile that is initially influenced by several factors including how your mother gave birth to you and whether you were fed infant formula or breast milk.
According to a large review in the journal Nutrients , what you eat directly influences the makeup of bacteria in your gut. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, reduces inflammation, keeps your brain healthy and helps you maintain a healthy weight. A study published in Nature Microbiology suggests that a healthy microbiome can even help with depression.
It's never too late to change your diet to support better gut bacteria. The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse.
So how do you improve your own microbiome? Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods. Eat less: Artificial sweeteners, red meat, processed foods and alcohol. Here, we break down each category and explain what each one means. Probiotics are the beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt.
Eating foods that are naturally rich in probiotics adds good bacteria to your gut. The most common types of good bacteria are Lactobacillus and Bifidobacterium , with each having its own specific strains. In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart and skin healthy.
Sauerkraut is made from cabbage and salt. During the fermentation process, microorganisms eat the sugar present in cabbage and produce carbon dioxide and acids.
The probiotics created during fermentation assist with digestion and add good bacteria to your gut. Try to make your own sauerkraut. Most store-bought sauerkraut is pasteurized, which kills bad bacteria as well as the beneficial bacteria created through fermentation. One cup of sauerkraut has 4 grams of fiber, per the USDA.
Probiotics in the gut use fiber as fuel. Enjoy sauerkraut with grilled chicken, substitute it for pickles on a sandwich or burger, add it to potato salad, or put it on a cheese plate and serve your friends something good for their guts.
Kimchi, also fermented cabbage, is the spicy Korean cousin of sauerkraut. It can have scallions, radishes and shrimp added to give it more flavor. Look for it in the refrigerated section near sauerkraut, other Asian sauces and pickles, or better yet make your own to maximize probiotic content.
Kimchi is delicious added to a fried rice bowl with veggies and an egg. Kefir is like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor. Similar to yogurt, kefir is packed with probiotics, as long as the store-bought brand you buy uses milk that is pasteurized prior to the fermentation process.
Pasteurization before fermentation ensures kefir contains live and active probiotics when you consume it. Buy plain kefir instead of flavored to skip added sugars or make your own kefir.
Due to fermentation, kefir has a slightly tart and acidic taste, which makes it a tasty addition to a breakfast smoothie in place of milk. Or try substituting kefir for milk in one of our overnight oats recipes for a healthy combo of probiotics and fiber.
Kombucha is a tart, fizzy tea made by adding a SCOBY symbiotic colony of bacteria and yeast and sugar to green or black tea. It's then fermented for a week or more. During fermentation, alcohol and gases are produced, giving the kombucha natural carbonation. The amount of alcohol is usually less than 0.
Pasteurization is used to limit alcohol content, which means commercial kombucha contains few if any probiotics. To keep the alcohol levels down on your homemade kombucha brew, make sure to keep it cold and refrigerated and shorten the fermentation time.
You could also try using a different type of tea. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea. When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic.
When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine.
Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own. Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process.
You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium.
Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics. Tempeh is made when soybeans are fermented and then pressed into a cake.
It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad. Yogurt is probably the most popular probiotic and for a good reason.
It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes. A quick look at the ingredients list will also show you if there are bacteria in the yogurt. Do you have trouble digesting lactose?
The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir. If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics.
Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria. But don't get bogged down in the scientific names.
In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables. Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.
Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family.
Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot. One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.
Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes. Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette.
Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.
Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. Although these results are promising, further human research is needed Thanks to its rising popularity, kombucha can be found at most major grocery stores.
Many kombucha drinks are high in added sugar, and others may contain sugar substitutes such as sugar alcohols , which some people may prefer to avoid You can make kombucha at home , but it should be prepared carefully to prevent contamination or overfermentation.
Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies suggest that it could help protect the liver, decrease blood sugar, and lower cholesterol and triglyceride levels.
Miso is a common seasoning in Japanese cuisine. Miso soup is traditionally served for breakfast. An older study in 21, Japanese women suggested that eating miso soup was linked to a lower risk of breast cancer Another older study involving more than 40, people associated a higher intake of miso soup with a lower risk of stroke in Japanese women Miso may also help lower blood pressure and protect heart health.
A study in rats found that long-term miso soup intake helped normalize blood pressure levels Plus, a study in middle-aged and older Japanese adults found that frequent miso soup intake may lead to a lower heart rate.
This study also concluded that miso soup did not elevate blood pressure, despite its saltiness In particular, Japanese researchers have linked miso soup intake to a higher risk of stomach cancer.
This type of cancer is associated with a high sodium diet One study found that eating 3—4 cups of miso soup per day raised the risk of stomach cancer, and a review concluded that men who ate 1—5 cups per day had an increased risk of stomach cancer 32 , Miso is a seasoning made from fermented soybeans.
It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues.
When you sustain high levels of insulin for long periods, your body stops responding to it as usual, resulting in high blood sugar levels and insulin resistance.
In one study, 21 people with prediabetes ate either fresh or fermented kimchi for 16 weeks. At the end of the study, those who ate fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people consumed either 7.
The researchers found that higher kimchi intake led to greater decreases in blood sugar, cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
Kimchi is made from fermented vegetables such as cabbage and radishes. Studies have found that it may help reduce insulin resistance and cholesterol levels. Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin , antioxidants that can help promote eye health and reduce your risk of eye disease Sauerkraut may also support digestive health.
In a small Norwegian study of 34 people with irritable bowel syndrome IBS , those who added sauerkraut to their diet saw significant improvements in IBS symptoms To get the most health benefits, consider choosing unpasteurized sauerkraut. Pasteurization kills beneficial bacteria.
Sauerkraut is made from fermented shredded cabbage. Yogurt has also been associated with a wide variety of health benefits. One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults This creamy dairy product may also help prevent weight gain.
A review funded by the Danone Institute International associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing.
Additionally, opt for products with minimal sugar. Probiotic yogurt is made from fermented milk. Although most fermented foods are generally considered safe, some varieties — including fermented milk products such as kefir — are more susceptible to contamination with toxins and bacteria Fortunately, advances in processing methods and quality control have reduced the risk of contamination and spoilage in commercially available fermented foods.
Practicing proper food safety when storing and handling fermented foods can further reduce the risks While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial For the best results, start by eating one or two servings per day, and then slowly work your way up.
Fermentation may help increase both the shelf life and the health benefits of many foods. The probiotics in fermented foods have been associated with improvements in digestion and immunity, weight loss, and more 1 , 2 , 3.
In addition to containing these beneficial probiotics, fermented foods aid in many other aspects of health and are an excellent addition to your diet. Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet.
You can add probiotic yogurt to your parfaits, mix kimchi into rice bowls, and trade bacon for tempeh bacon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Kefir and kombucha are best known for being fermented, probiotic-rich beverages. This article reviews the differences between kefir and kombucha to….
Natto is a fermented soybean dish that is popular in Japan. This article explains why natto is incredibly healthy and worth acquiring a taste for. Without sufficient digestive enzymes, your body is unable to break down food properly, potentially leading to digestive disorders and unpleasant….
A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.
Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a….
Not x does fermentation enhance food preservation, but eating fermented foods can also q the number heakthy beneficial bacteria, or vut, in Forskolin and reproductive health gut. Probiotics are associated with Energy transition initiatives variety Glutamine and muscle repair health heaothy, including improved digestion and better immunity, as well as increased weight loss 123. This results in a thick, tangy beverage that tastes similar to yogurt. Studies suggest that kefir offers numerous health benefits. In animal studies, kefir improved immune function by stimulating the body to produce anti-inflammatory substances. Animals fed kefir were also more successful at fending off intestinal infections 4. One older study found that consuming 6.
0 thoughts on “Fermented foods for a healthy gut”