You don’t fight the bulge battle just at the dinner table, you fight inside your stomach as well. You can blame a lot for your excess weight in processed junk food consumption, overuse of antibiotics and lack of nutritious food. If you’re not eating enough probiotic-rich foods, the harmful bacteria in your gut have the upper hand.
Fermented foods, also called zimurgic foods, are a valuable source of these essential nutrients. When you don’t have enough beneficial flora in your gut, the result is systemic inflammation that can cause weight gain. You need probiotics to maintain a healthy immune system, efficient metabolism, and brainpower.
It’s no wonder that health experts tout reports that demonstrate the positive effects of consuming probiotic foods and healthy gut flora. Some of your favorite fermented foods supply many of these beneficial microbes. Here’s the scoop on probiotics and why you should enjoy them more.
When you consume deliciously fermented foods or take dietary supplements, you supply your digestive system with countless live bacterial cultures. Although scientists haven’t shown how these microscopic flowers benefit our bodies, research shows positive correlations. Another challenge for researchers is how difficult it is for probiotics to survive in stomach acids.
Although many zymurgic foods contain a large number of healthy probiotics, not all of them do. The reason is that the chemical fermentation process has many different variables. With the correct components and variables, fermentation will produce probiotic-laden foods.
It’s worth noting that not all zimurgic foods have probiotics. For thousands of years, global cultures have produced ale, wine, and beer through the process of fermentation. However, while bacterial contamination decreases during the processing of these beverages, probiotics decrease.
Can probiotics benefit your gut health?
Science recently discovered that the Greek philosopher Epicurus was right when he said that we are what we eat. Did you know that your physical and mental health depends on a healthy and balanced intestine? It is a flourishing biome that can affect your weight issues as well.
Nutrition experts have conducted numerous studies suggesting that replacing sugary processed foods with healthy probiotic foods can help maintain a proper balance of intestinal flora. Studies show that fermented foods it can help relieve symptoms if you have irritable bowel syndrome (IBS) or irritable bowel disease (IBD). Research also shows promising results for probiotics that minimize anxiety, seasonal allergies, and pediatric eczema.
• Regulate your weight
Are you on a slimming and fitness regimen? Did you know that studies show that consuming probiotic-rich zymurgic foods can help regulate your weight? Experts suggest that these ten probiotic foods can help balance your gut flora by making your digestive system more compatible with probiotics.
10 fermented foods with probiotics for gut health
This classic zimurgical food has enjoyed another renaissance thanks to probiotic research. You will find its many benefits touted on almost all media sources.
For an extra touch of protein, try Greek-style yogurt.
As a dairy product, yogurt is an important source of calcium and vitamin D for healthy bones and teeth. Avoid fad yogurts that are mixed with sugary additives and are fattening.
If you are a fan of tasty pickled vegetables, then Kimchi is a tasty probiotic option.. It is a staple of many Asian cuisines, especially in Korea. While some recipes vary, kimchi comes from a traditional fermented mix of radishes, cabbage, green onions, and a spicy sauce made with powdered seaweed or shrimp.
Eating a serving of kimchi can be a healthy part of your diet and can help you lose weight. Lactobacillus Brevis, the primary probiotic culture in kimchi, has shown potential in fat reduction studies. Don’t overdo it because kimchi, like most pickled vegetables, may contain more sodium.
While pickled cabbage is a part of many world cuisines, German and Austrian immigrants made it famous in America. Like kimchi, it is lacto-fermented with Lactobacillus as its main probiotic. Sauerkraut provides even more gut-healthy probiotics than yogurt if it is not pasteurized.
The heat from pasteurization kills harmful bacteria that can cause food poisoning. However, it also destroys beneficial probiotics in the process. To get the full benefits of this delicious and tangy food, buy unpasteurized brands or make it yourself.
4. Pickled cucumbers
Where would our sandwiches and salads be without this beloved seasoning? Take a step back more than four thousand years ago and you will find people from ancient Mesopotamia storing fresh cucumbers in brine to preserve them. Over the millennia, the popularity of these spicy cucumbers has spread around the world.
Pickled cucumbers, generally called pickles, can be a treasure trove of gut-healthy probiotics. However, not all pickles are created equal. Most store bought pickles are brined in a vinegar solution and are not actually fermented. They are also pasteurized so they are shelf stable and there are no probiotics present.
Do you want a crispy pickle that provides some health benefits? Buy the ones that are lacto-fermented and are in the refrigerated section of the store. If you have a bountiful harvest of cucumbers, consider making your own probiotic pickles with a starter, salt, and water.
Some probiotic foods can promote good bone and cardiovascular health. For example, consider natto, which is a staple of zymurgic soybeans in Japan. It has an amazing probiotic content, plus it is an important source of vitamin K2. Since natto’s probiotic strength can minimize inflammation, it can help fight irritable bowel syndrome symptoms and skin conditions.
If you are a vegetarian or vegan, you are familiar with this zimurgical soy product that is often used as a substitute for meat. Like its Asian-inspired cousin tofu, tempeh has a meaty bite and its neutral flavor allows for creative seasonings. Tempeh uses a yeast strain for its fermentation process, making it a delicious source of probiotics.
7. Pickled green olives
Many classic cocktails wouldn’t look good without their iconic selection of green olives, especially martinis. These green beauties get their distinctive flavor by using their own lactic acid bacteria in the fermentation process. Scientists have studied the probiotics present in pickled green olives and discovered potential health benefits.
Some of these microflora can help you lose weight or help ease the painful symptoms of irritable bowel syndrome. These potential benefits are only present in olives that have been preserved in brine and not with bleach. Read the labels before you buy.
8. Beet kvass
If you are Russian, you probably recognize kvass as an iconic Russian drink. It comes from stale rye bread and uses yeast for the fermentation process. Classic kvass is slightly alcoholic, bubbly, and has a warm earthy flavor.
However, beets and whey are the lacto-fermentation components for beet kvass. As these tough root vegetables ferment, they turn into a delicious deep red drink rich in fiber and potassium. The fermentation process increases the health of the beet. benefits for your digestive system.
If you love yogurt or are a smoothie enthusiast, this ancient drink will be on your probiotic food list. The Balkans developed it centuries ago and eventually it spread across Eastern Europe and Russia. Its fermentation power comes from kefir grains, a symbiotic culture of yeast and bacteria like SCOBY that is used to ferment kombucha.
They add the kefir grains to cow, goat or sheep milk and leave it lacto-ferment at room temperature. The result is a smooth and creamy drink with a slight yogurt flavor. Kefir has many benefits for the digestive tract and intestinal flora. So if you are lactose intolerant, here’s some good news.
The kefir fermentation process breaks down most of the lactic acid in milk, which can make it easier to drink. It’s tasty and worth a try.
Although this probiotic drink has a venerable history in China that dates back centuries, it was not noticed in the United States until the last two decades of the 20th century. Kombucha became popular due to its potential to boost the immune system and balance gut microbes.
Now, kombucha has become a star in creating the world of probiotic health and fitness. It is produced by fermenting green or black tea with SCOBY (symbiotic culture of bacteria and yeast) and sugar. Kombucha is slightly bubbly with a negligible level of alcohol.
When shopping for kombucha at the store, choose the low-sugar, unpasteurized variety found in the refrigerated section. You can also buy a SCOBY at specialty stores or online and make it at home for a fraction of the store price.
While early humans may have discovered fermentation to preserve food, they never realized its potential for health. More research is underway to discover a healthier gut and other benefits of probiotic consumption. For more information, talk to your GP or a registered dietitian about how you can incorporate fermented foods into your diet.