Top 10 Fermented Foods You Need to Start Eating Today |

A,Sampler,Of,Fermented,Food,Great,For,Gut,Health,

Fermented foods have been gaining popularity in recent years due to their numerous health benefits. But what are fermented foods exactly, and why are they so beneficial? In this article, we’ll explore fermentation benefits and list the top 10 fermented foods you should be eating to enjoy better health and wellness.

What are fermented foods?

Fermented foods are foods or drinks made through a natural steeping process that involves soaking (often in salt) and aerating. This allows bacteria and enzymes to feed on the sugar and starch in the food, creating lactic acid.

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

Cultures across the globe have been enjoying fermented foods for centuries. But due to food processing practices, many of these traditional preparations were lost, leading to a lack of beneficial bacteria in modern diets. But they’ve made quite a comeback in recent years.

Fermentation benefits: why eat fermented foods?

Fermented foods taste delicious, but they also carry a whole host of health benefits, such as:

Improved digestion

Fermented foods naturally contain probiotics, which help balance the good bacteria in your gut. These beneficial bacteria can ease digestive issues like 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 if you’re lactose intolerant, you’ll likely be able to enjoy fermented dairy without any issues.

If you regularly experience gut problems, incorporating fermented foods into your diet can be a game changer.

Stronger immune system

70-80% of immune cells live in the gut, so populating your gut with beneficial bacteria allows the immune system to work properly. Consuming fermented foods can thereby lower your chances of getting infections, and may even help you recover faster when you’re sick.

Fermented foods also tend to be high in vitamin C, iron, and zinc, which help strengthen the immune system and keep you healthy.

Better nutrient absorption

Probiotics in fermented foods enhance nutrient absorption, such as B vitamins, iron, and other minerals. They also break down “antinutrients” like phytates and lectins found in seeds, nuts, grains, and legumes, which can interfere with nutrient absorption. This makes fermented beans or legumes like tempeh more nutritious than unfermented alternatives.

Improved mental health

Research shows the probiotics in fermented foods can improve the gut-brain connection, reduce brain inflammation, and promote the production of neurotransmitters. Probiotic strains, Lactobacillus helveticus and Bifidobacterium longum, in particular may reduce symptoms of anxiety and depression.

Easier weight loss

Research shows a connection between gut bacteria and body weight, with obese individuals having less diverse gut bacteria. Probiotics in fermented foods can influence appetite and energy by reducing fat absorption and releasing appetite-regulating hormones. They can also lower inflammation in the body, potentially improving insulin and leptin resistance.

Better heart health

Studies show that certain probiotics, particularly Lactobacilli, can significantly reduce”bad” cholesterol levels, as well as blood triglycerides and inflammatory chemicals that contribute to heart disease.

One study involving smokers also found that taking Lactobacilli for 6 weeks significantly reduced participants’ blood pressure.

Top 10 fermented foods 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 from black tea and sugar, containing bacteria and yeast that initiate the fermentation process. It’s high in B vitamins, amino acids, and polyphenols, and can help with detoxification and immunity. While it contains trace amounts of alcohol, it’s not enough to cause intoxication.

2. Sauerkraut.

Sauerkraut is a nutritious fermented food made from shredded cabbage and its own juice or brine solution. It’s rich in beneficial microbes and has been enjoyed for centuries as a condiment in Europe and Asia.

Sauerkraut is high in fiber, vitamins, and minerals, including vitamin A, C, K, and B vitamins, as well as iron, calcium, and magnesium.

3. Pickles

Fermented pickles are another food with tons of benefits for gut health and overall wellness. Cucumbers in pickles are also high in beta-carotene, which the body converts into vitamin A.

Keep in mind that most store-bought pickles aren’t fermented. Instead, they’re made with vinegar, which doesn’t provide the same benefits.

Check labels carefully for the phrase “lactic acid fermented pickles,” or ferment your own to be sure you’re getting all those good bacteria.

4. Kimchi

Kimchi is a spicy, tangy Korean dish dating back to the seventh century. It’s made from fermented veggies like cabbage, radish, and scallions, and seasoned with ginger, garlic, and chili pepper.

Often served as a side dish, Kimchi’s packed with beneficial bacteria that aid digestion and boost the immune system, making it a healthy and flavorful addition to any meal.

5. Tempeh

Tempeh is a fermented bean cake that was first introduced on the Indonesian island of Java. Traditionally, it was made from soybean, but it’s often made with a combination of beans and grain. You can easily make it using garbanzo beans.

Tempeh can be sliced and eaten raw, fried, steamed, and served as a meat alternative.

6. Kefir

Kefir is a fermented milk product that originated from the Caucasus Mountain region and has been a sacred cultured food for centuries. It’s packed with nutrients like vitamin B12, calcium, magnesium, and probiotics, making it a great choice for those with gut or immunity issues.

7. Yogurt

Yogurt is the most commonly consumed fermented dairy product in the United States, as well as in many other developed countries. It shares the many health benefits of kefir and is a great boost for gut health, immunity, and overall wellness.

If you have a hard time digesting cow’s milk, opt for yogurt made from goat’s or sheep’s milk. Make sure to get the probiotic-packed, organic, grass-fed variety to get optimal benefits.

8. Miso

Miso is a fermented bean paste made by combining mashed, cooked beans and salt with a culture starter called koji. It’s a traditional food in Southeast Asia, commonly used in Japanese cuisine to make miso soup.

Some studies indicate miso may have protective properties against certain cancers and high blood pressure. It’s traditionally made with soybeans, but can also be made with other legumes like 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 from goat milk, sheep milk, and A2 cows (cows that have a natural genetic variation causing a different milk protein ratio than conventional milk) are especially high in probiotics.

Check labels for terms like “unpasteurized,” and “raw,” and look for cheese that has been aged for at least six months.

10. Apple cider vinegar (ACV)

Raw ACV with “the mother” (or culture of healthy bacteria that turns apple cider into vinegar) contains probiotics and acetic acid, which is great for gut health. It can also help balance blood sugar, potentially benefiting those with diabetes.

Add one tablespoon to a drink twice a day before meals or mix it into your food. You can also pour ACV liberally over salads.

Try the best fermented foods for gut health

Fermented foods are incredibly beneficial for your gut, immune system, mental and heart health, and overall well-being. Whether you prefer fermented veggies like sauerkraut and pickles, drinks like kombucha, or dairy like yogurt, kefir, and raw cheese, start incorporating these foods into your diet today to experience their benefits for yourself.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/

https://ethnobiomed.biomedcentral.com/articles/10.1186/s13002-021-00458-9

https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081431/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8512487/

https://pubmed.ncbi.nlm.nih.gov/22529959/

https://pubmed.ncbi.nlm.nih.gov/25780308/

https://pubmed.ncbi.nlm.nih.gov/17635382/

https://pubmed.ncbi.nlm.nih.gov/28286561/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979858/

https://pubmed.ncbi.nlm.nih.gov/17726308/