It is necessary to understand what fermentation is before learning about the foods one can take for a healthy gut.
What is fermentation?
The oldest and best form of food preservation is known as fermentation. The ferments of food go through a process in which lactic acid is created by the natural bacteria which feeds on sugar and starch present in the food. The taking in regular food and turning it into something special that has many health benefits is called fermentation.
Why fermented food, not raw?
Let me commence by stating that there are several health gains when it comes to eating raw vegetables. If the consumption of raw vegetables causes indigestion and bloating, it’s good to ferment them before using fermentation to preserve the vitamins, nutrients, and enzymes in vegetables. So, cooked or fermented vegetables are good instead of raw ones.
Other fermented foods like yogurt, dill pickles, and sauerkraut are all fermented foods that are good for a healthy gut. Eating yogurt daily increases the number of beneficial bacteria in your gut that makes your immunity strong.
Lists of fermented foods include:
Several fermented foods help you maintain a healthy gut.
A seasoning made by the fermentation of salt, koji, and soybean is known as miso—a very popular and traditional seasoning in Japanese food. People usually take miso paste for breakfast, like cereal mixed with stock. You can add them to your salads, soups and can marinate your meat too. Miso contains the right amount of vitamin K, protein, zinc, and copper, etc. A study shows that women who took miso soup for breakfast had fewer chances of breast cancer than those who didn’t. Consuming miso may lower the chances of heart stroke because it helps to maintain low blood pressure.
A delicious Korean dish, famous as a starter, is made from the fermentation of cabbage. This kimchi can be made from other vegetables like radish etc. It is a dish that can be made quickly and can be added to soups, noodles, and sandwiches, etc. Kimchi helps to reduce blood pressure as well as insulin level in the blood. It also helps in lowering blood cholesterol levels that may lessen the risk of heart attacks. So, adding fermented kimchi to your daily diet will save you from several diseases.
Fermented milk containing lactic acid bacteria is known as yogurt. It is a dairy product that is enriched with vitamin B12, calcium, potassium, and phosphorus. Yogurt is beneficial for good health in a variety of ways. It helps to maintain low blood pressure, especially in those who complain about high blood pressure. It helps to reduce your weight as well as your waistline. It allows the bones to gain weight and improves the minerals required in bone growth.
Regarding the various benefit of yogurt, learn more.
Fermenting of the regular dough is called sourdough. This dough is more digestible than the regular dough and contains good bacteria required for a healthy gut. Its toast is easily digestible rather than the one made from standard dough because its energy is released slowly.
Not only can you eat fermented foods, but you can also drink them. A famous fermented drink having its origin in Manchuria is loaded with probiotic bacteria. Studies on test tubes have shown that this fermented tea can kill harmful cancerous cells and prevent their growth.
Further studies are undergoing to study Kombucha effects on humans too. About the numerous benefit of Kombucha, learn more.
A solution of water and salt that contains cucumbers in pickled form. They are kept in jars and are left for fermentation. They are fermented independently without any foreign agent because of the lactic acid bacteria present in them. This process of fermentation makes them sour and salty. They are suitable for digestion because they contain probiotic bacteria that are good for a healthy gut. Being a source of vitamin K and low-calorie rate, they are used in several countries, served with meals. The good pickles containing probiotic bacteria are made with salt, while those with vinegar do not have this live bacteria present in them.
Buttermilk is another source of probiotic bacteria. This buttermilk should be the traditional one made from the leftover liquid from which butter is created instead of a cultured one. Cultured buttermilk doesn’t have live probiotic bacteria present in them, and so lack essential nutrients. At the same time, traditional buttermilk is rich in minerals and vitamins and calcium and phosphorus. Countries like Pakistan, India, Nepal, etc., use traditional buttermilk in their meals while the US, etc., use cultured ones.
Cheese is used worldwide because of its number of benefits. Most cheeses are fermented, but not all of them consist of live bacteria called probiotic bacteria. Cheese like mozzarella, cheddar, cottage, etc., is rich in protein and nutrition. They are rich in calcium, vitamins, and selenium, etc. too. The average consumption of cheese may lessen the risk of heart attack as well as osteoporosis.
The fermented foods consist of enzymes, probiotics, minerals, and nutrients required by a healthy gut person. They help to decrease the blood cholesterol level, and so reduce the chances of heart diseases. For a healthy mind and brain, it is necessary to add fermented products to your daily meal. Our stomach quickly digests fermented food, and they fortify our immune system. Fermented food is alive and kicking, and it restores the good bacteria in the gut. So, it will be wise and healthy to add fermented food to your diet instead of raw ones as it is suitable for your gut.