Hey there, viewers! Your gut health is important. A healthy gut makes your immune system
stronger. Aside from good digestion, a strong gut boosts your heart health, brain
health, and even puts you in a good mood. You’ve probably heard how good fermented foods
are for your gut. In fact, experts say fermented foods have antimicrobial, antioxidant, and
anti-inflammatory effects on your body. In today’s video, we’re going to talk about
essential fermented foods for gut health. What’s kombucha? Is kefir good? What makes yogurt
and sauerkraut good for you? We’ll be talking about all of these AND more…
1. Kombucha Kombucha is fermented and made from either
black or green tea. It has become popular for its health benefits. Kombucha is flavorful
and fizzy. You can also make your own kombucha, as it’s simple to put together.
This fermented drink contains kombucha culture, which is a symbiotic
culture of bacteria and yeast, similar to vinegar. The culture has one or more
species each of bacteria and yeast, which form a zoogleal (zoh-uh-gleel) mat known as a "mother".
Kombucha can help promote your gut health. Additionally, it can help reduce the
chances of suffering from liver toxicity. In some studies, it was seen that kombucha
can reduce the bad cholesterol in your body. In some test-tube studies, it
was seen that kombucha can even be effective in causing cancer cells to
die, preventing the spread of the disease. While you can make it on your own, kombucha
is also widely available in grocery stores. If you do make it at home, make sure there’s
no contamination or over fermentation. Do you like sweet and fizzy drinks? Which is your
favorite? Share your preferences with the Bestie community in the comments below…
2.
Kefir Kefir is made from kefir grains. These grains
are a combination of yeast and bacteria. The kefir grains are added to milk, which make
a tangy and thick beverage. The taste of kefir is usually similar to yogurt. It’s packed with
nutrients like protein, calcium, and magnesium. There are many health benefits of kefir,
including gut health, better digestion, and less inflammation. In one study, it was
seen that drinking 7 ounces of kefir every day for a period of 6 weeks reduced inflammation
markers. These markers are responsible for chronic diseases such as cancer and heart disease.
Kefir is also good for your bone health. Research was conducted over a period of six months
among 40 people suffering from osteoporosis. The group that drank kefir showed much more
improvement in bone mineral density compared to the group that was not given the drink.
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3. Yogurt Yogurt is a very popular product among people
who are trying to improve their gut health. This is made from milk that has been
fermented with lactic acid bacteria. Yogurt is packed with calcium,
protein, and potassium, among others.
It’s one of the foods usually
included in a nutrient-dense meal plan. Research suggests that yogurt and other fermented
milk products can also help bring down your blood pressure levels. This is especially true for
people who suffer from high blood pressure. It’s important to note that not all yogurts are
the same. If you want the benefits of the product, you should choose the probiotic ones. You
should pick yogurt that has live cultures. It would also be good for your overall health if
you choose ones that have the least sugar in them. 4. Sauerkraut
Sauerkraut is a popular condiment. It’s made of shredded cabbage which
has been fermented using lactic acid bacteria. This particular condiment is low in calories
but comes packed with fiber as well as vitamins C and K. It’s very good for your gut health.
Just as is the case with other leafy vegetables, sauerkraut also contains large amounts of
lutein and zeaxanthin (zee-azz-ann-thin). These antioxidants are key in ensuring that
you do not suffer any eye diseases. They also help improve your eye health.
In one test-tube study, it was seen that when cancer cells were treated with cabbage juice,
it reduced the enzyme activity that causes cancer. Sauerkraut can be used in many dishes and
is often used as a garnish in most of them. You can add other stuff to increase its
flavor, such as apples, beets, and even spices. 5.
Kimchi Over the past few years, Korean culture
has been gaining popularity worldwide. Kimchi is a popular Korean side dish, which
is generally prepared using fermented cabbage. There are a number of benefits related to
kimchi. Not only is it great for your gut health, it can also bring down your cholesterol
levels and your insulin resistance. The latter is particularly helpful as high
insulin levels for a longer period of time can mean your body will stop responding normally.
In one study, people were divided into two groups. One group was given a lower amount of kimchi while
the other was given a higher amount.
The group that ate the higher amount of kimchi saw a greater
reduction in blood sugar levels and cholesterol. Before we move ahead, here’s another video you
might like. Watch and learn more about the 10 body changes that need your immediate attention.
6. Miso Miso is a seasoning that is commonly used
in Japanese cuisine. It’s made by fermenting soybeans with a fungus called koji as well as
salt. Usually, you find it in miso soup. It’s eaten as part of your breakfast.
There are many benefits of miso, including improving your gut health and reducing
your heart rate. In one study among middle-aged and older Japanese participants, frequently
consuming miso lowered their heart rate. It was also seen that miso soup did not cause
higher blood pressure despite the saltiness of the meal.
Apart from eating it as a soup,
you can also use miso in cooked vegetables, and also to spice up your salad dressings.
You can also use it while marinating meat. 7. Tempeh Tempeh is made from fermented soybeans. It’s
a high protein dish that can be cooked in different ways like baked, sautéed, or
steamed before consuming. It’s packed with probiotics which are great for your gut
health. Tempeh is also packed with important nutrients that can help your overall health.
Research has shown that eating less than an ounce of soy protein on a daily basis for
a period of six weeks can reduce the bad cholesterol in your body by over 3%.
It also
reduces overall cholesterol levels in your body by 3%. Soy protein is also particularly
helpful in reducing the risk of heart disease. Tempeh is a great dish for both vegetarians and
meat eaters. It can be used as part of sandwiches or even in your stir fries.
8. Natto Natto is another food that is
commonly seen in Japanese cuisine. Just as is the case with Tempeh, natto
is made with fermented soybeans. However, it comes with a slimy texture and
also has a very strong flavor. If you consume 100 gm of natto, you will get
as much as 6 gm of fiber. This fiber is great for your digestive health, as it adds bulk to
your stool and helps with constipation. Natto is also high in vitamin K, which can help with
calcium metabolism, and increase your bone health. Another advantage with natto is that it produces
an enzyme nattokinase (nat-oh-kin-ayze) when fermented.
This enzyme is known to
help reduce your blood pressure levels. In one study conducted over 8 weeks, there was
a reduction of 3 and 6 mmHg (millimetres of mercury) of diastolic and systolic blood pressure
among Japanese participants. When a similar study was done among North American participants,
the reduction was 3 and 4 mmHg over 8 weeks. 9. Kanji Kanji is an Indian fermented drink you can
enjoy any time of the day. This savory drink has several health benefits. Being a rich source
of complex carbohydrates, it leaves you brimming with energy throughout the day. Have a glass
of kanji in the morning before leaving home and you will not feel weak or dizzy the entire day.
It’s loaded with gut-friendly bacteria and fiber, which means no more constipation.
Drinking
kanji regularly will smoothen your bowel movements. This drink has starch that
comes from grains, which stimulates the growth of useful bacteria in your gut.
It also makes for an awesome hydrating drink in the summers. Drink a glass full of
kanji before heading out in the scorching heat and your body will thank you, as it will
be hydrated and replenish lost nutrients. This delicious drink is usually made from dark
red or black carrots, grounded mustard seeds, rock salt, red chilli powder and water.
Fermented foods are great for your gut health, but so are a ton of other foods. Let’s talk about some
of them, shall we? Here’s what you need to know… Watch What Happens To Your Gut If
You Eat Avocado Every Day. Or how about 11 Ways To Clean Gut Bacteria.
Go ahead, click one. Or better yet, watch both, and learn more about your gut
health.
Are you planning on including any of these gut-friendly fermented foods in your
daily diet? Let us know in the comments below!.
