Introduction To Fermented Foods
Fermentation is the breakdown of carbohydrates by bacteria and yeast.
In addition to enhancing food preservation, eating fermented foods can increase the number of good bacteria, or probiotics, in your digestive system.
According to research, improved digestion, higher immunity, and even weight loss are all linked to probiotics.
Here are some of the best-fermented foods and beverages that have been used to promote health and digestion.
Fermented milk that may help with lactose digestion, reduce inflammation, and promote bone health is referred to as “kefir.”
Kefir grains, which are a mixture of yeast and bacteria, are added to milk to make it. If you’re looking for anything that tastes like yogurt, this is your drink.
According to scientific studies, there are several health benefits of kefir, ranging from digestion to inflammation to bone health.
Fifteen persons with lactose intolerance were studied and found that kefir improved their lactose digestion. Dairy products include sugars that are difficult for people with this illness to break down, resulting in symptoms including cramping, bloating, and diarrhea.
The lactose content is lower in kefir than in milk. The lactose is broken down by the kefir grains when milk and kefir grains are combined to form kefir.
For six weeks, researchers found that daily consumption of 6.7oz of kefir reduced inflammatory indicators, which have been linked to chronic illnesses including heart disease and cancer.
It is also possible that this tart beverage will help to strengthen bones.
In one study, those who drank kefir for six months had a significant increase in bone mineral density than those who did not.
Kefir can be consumed plain or blended into other drinks, including smoothies.
Are you looking for a protein source rich in probiotics and antioxidants? Tempeh, fermented soybeans may be just what you are looking for.
Before adding it to meals, you can bake, steam, or sauté this high-protein meat substitute. It’s firm but chewy.
Additionally, tempeh contains many nutrients that may boost your overall health.
Soy protein, for example, has been demonstrated to lower some heart disease risk factors.
Eating soy protein every day for six weeks reduced bad cholesterol by 3.2 percent and total cholesterol by 2.8 percent, according to a study of more than 40 research.
An earlier study indicated that tempeh might contain plant components that could be used as antioxidants. It has been shown that antioxidants can help prevent the development of free radicals, which may contribute to chronic disease.
Whether you’re vegetarian or not, tempeh is an excellent protein source. Sandwiches and stir-fries, in particular, go well with it.
Natto is made from fermented soybeans. Its high fiber content may aid in the prevention of bone loss and intestinal regularity.
It also produces an enzyme that has the potential to lower blood pressure and dissolve blood clots.
It has high fiber content, with 5.4 grams per 3.5-ounce (100-gram) serving.
Fiber may be beneficial to digestive health. It passes through your body undigested, adding bulk to your stool, promoting regularity, and relieving constipation.
Natto is also high in vitamin K, a nutrient essential for calcium metabolism and bone health.
In studies involving hundreds of Japanese women, natto consumption was linked to less bone loss in postmenopausal women.
Natto fermentation results in the production of an enzyme known as nattokinase. Consuming Natto was connected with prevention and dissolving blood clots in a small study of 12 young Japanese men.
This enzyme was also found to help lower diastolic and systolic blood pressure in other studies.
In two 8-week studies conducted in Japan and U.S, diastolic blood pressure dropped by 2.84 and 3 and systolic blood pressure dropped by 5.55 and 4 mmHg respectively.
Natto is frequently served with rice as part of a digestion-boosting breakfast.