{"id":3334,"date":"2019-01-11T07:16:12","date_gmt":"2019-01-11T07:16:12","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=3334"},"modified":"2021-08-10T04:15:18","modified_gmt":"2021-08-10T04:15:18","slug":"10-fermented-foods-that-supercharge-gut-flora","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/10-fermented-foods-that-supercharge-gut-flora\/","title":{"rendered":"10 Fermented Foods That Supercharge Gut Flora"},"content":{"rendered":"\n
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Our digestive system contains trillions of live bacteria. These \u201cbiomes\u201d play a significant role in our physical and mental health. Gut biomes assimilate nutrition from our food and distribute minerals and nutrients through the permeable intestinal wall and into the blood.<\/p>\n\n\n\n

The food we eat determines the health of our digestive system. A diet high in processed food and sugar will greatly diminish biome health. These foods reduce biome efficiency, exposing the digestive system to microbial infection from pathogens such as salmonella and E. coli.<\/p>\n\n\n\n

Fermented foods contain probiotic compounds that provide protection to the digestive system. The living microflora in fermented food products boost biome health. Over 70-percent of our immune system resides in our GI tract. Therefore, the probiotics in fermented foods increase immune health and efficiency.<\/p>\n\n\n\n

Adding fermented foods to your diet can cure gastrointestinal disease and disorders by rebalancing the health of gut biomes. Improve your gut health and well-being by consuming these 10-foods.<\/p>\n\n\n\n

1. Sauerkraut<\/h3>\n\n\n\n

Fermented brassicas may not be visually appealing. The limp, yellow-beige appearance of preserved cabbage makes one wonder why anyone would attempt eating it altogether. Opening a jar of sauerkraut may cause your nostrils to recoil in horror as the pungent aroma fills the air. However, this fermented food is popular in Poland and Germany, where the local people enjoy it as part of their regular diet.<\/p>\n\n\n\n

Unpasteurized sauerkraut has a reputation for aiding digestion. Each jar of the fermented cabbage is swarming with the beneficial bacteria \u2013 Lactobacillus. This healthy microflora relieves constipation and cures an upset stomach while improving the digestive capacity of gut biomes. This traditional food also contains isothiocyanate compounds that protect the GI tract from cancer<\/a>.<\/p>\n\n\n\n

Traditional, organic sauerkraut recipes contain nothing but cabbage, salt, and water. Many food manufacturers add preservatives and sweeteners to improve taste and extend shelf life. Ensure that the label on your jar states has none of these additives, as they kill off the beneficial bacteria.<\/p>\n\n\n\n\n\n\n\n

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2. Kimchi<\/h3>\n\n\n\n

This traditional Korean dish has a rich cultural heritage extending back in history as early as 37 BC. Kimchi <\/a>earns its title from the Korean word \u201cshimchae,\u201d which translates to \u201cthe salting of vegetables.\u201d This food is gaining popularity in the west as part of a healthy, organic diet.<\/p>\n\n\n\n

There are many different recipes for preparing kimchi. However, the cornerstone ingredients include Napa cabbage and Korean radish. Essential spices included are red chili paste and scallion.<\/p>\n\n\n\n

The preparation of kimchi is similar to sauerkraut. Producers pack jars with ingredients and seal them for weeks allowing for fermentation and the growth of beneficial bacteria. The texture and taste of the final product vary depending on the length of the fermentation period.<\/p>\n\n\n\n

Cracking open a jar of Kimchi will fill the room with an exotic smell. It\u2019s teeming with live bacteria, as well as antioxidants, vitamins, and minerals that improve gastrointestinal health and protect the gut against gastric ulcers and cancer.<\/p>\n\n\n\n\n\n\n\n

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3. Kombucha<\/h3>\n\n\n\n

As a rising trend in the health food industry, Kombucha <\/a>is now readily available in most health food stores, cafes, and juice bars. This fermented green or black tea contains yeast and bacterial cultures that aid digestion and improve biome health. The natural fermentation process gives Kombucha slight carbonation and a unique tang to its flavor.<\/p>\n\n\n\n

Kombucha is far more than a healthy diet fad. The fermented tea contains beneficial enzymes, a high concentration of lactic and gluconic acid, as well as probiotics and B-vitamins. Daily consumption of Kombucha will detoxify the body, aid digestion, and provide immune support. The tea also assists the body in reducing inflammation thereby relieving gastrointestinal distress and joint pain.<\/p>\n\n\n\n

Typical Kombucha recipes call for the beverage to ferment for a week or longer. During this phase, probiotic bacteria colonize the tea. The green or black tea leaves release beneficial polyphenol antioxidants and catechins into the brew as well.<\/p>\n\n\n\n\n\n\n\n

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4. Kefir<\/h3>\n\n\n\n

This traditional fermented milk drink features organic goat or cow’s milk. The recipe calls for the addition of kefir <\/a>grains to the milk. These lactic acid bacteria and yeast cultures have a similar resemblance to cauliflower sprigs.<\/p>\n\n\n\n

During the 24-hour fermentation process, the bacterial organisms in the kefir grain consume the sugars in the milk. They quickly colonize and turn the beverage into kefir. After fermentation, manufacturers remove the kefir grains and reuse them in further batches.<\/p>\n\n\n\n

The word \u201cKefir,\u201d originates from the Turkish \u201ckeyif,\u201d which translates to \u201cgood feeling.\u201d The beverage is a traditional drink in parts of Southwest Asia and Eastern Europe. Kefir has a thinner viscosity and consistency than yogurt but is slightly thicker than milk.<\/p>\n\n\n\n

The beverage is rich in calcium, B12, K-vitamins, biotin, and folate. Kefir contains beneficial probiotics and enzymes that fight candida infection, improve bone density, and heal the gut by enhancing biome health.<\/p>\n\n\n\n\n\n\n\n

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5. Tempeh<\/h3>\n\n\n\n

This traditional Indonesian food is a fermented soybean recipe. Tempeh can also include wheat on occasion. During the fermentation process, microorganisms break down the soy and release beneficial enzymes and probiotic compounds.<\/p>\n\n\n\n

After fermentation is complete, the soybeans<\/a> are pressed into cakes and eaten as part of a healthy diet. Tempeh is a rich source of plant-based protein and a dietary staple among Indonesian community\u2019s.<\/p>\n\n\n\n

The tempeh cakes have a firm and dry texture with a mild nutty taste. Recipes call for the cakes to be baked, steamed, or saut\u00e9ed. It\u2019s common for chefs to add marinades for additional flavor. Tempeh is gaining popularity in Western culture due to its appeal to vegans and vegetarians as a dietary protein source.<\/p>\n\n\n\n

The dish is a refreshing alternative to seitan and tofu while offering beneficial probiotic compounds, such as Bifidobacterium. Tempeh contains high levels of B-vitamins and assists the body with muscle recovery, as well as improved gut biome health.<\/p>\n\n\n\n\n\n\n\n

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6. Pickles<\/h3>\n\n\n\n

Pickles <\/a>are a tasty side dish for sandwiches and an excellent addition to any lunchtime meal. These fermented cucumbers contain high concentrations of minerals and vitamins. Pickles also come packed with beneficial bacteria that improve gut health while aiding digestion. The fermented vegetable can assist individuals with recovery from vitamin K deficiency.<\/p>\n\n\n\n

Each serving of pickles contains 18-percent of the daily requirement for this essential vitamin, that\u2019s responsible for optimal bone and cardiovascular health. Eating pickles can assist with relief from inflammatory disease. The vitamin K in this fermented food helps to relieve the symptoms of arthritic conditions such as osteoarthritis and spondylosis.<\/p>\n\n\n\n

A jar of fermented pickles comes loaded with beneficial probiotics and enzymes. However, pickles are a widely-farmed vegetable crop. Therefore, it\u2019s essential to select an organically farmed source of this superfood. Organic crops contain no pesticides or herbicides absorbed from the growing medium. Source your pickles from a local farmer\u2019s market. Always ensure that the label stipulates \u201corganic,\u201d and has no preservatives or additives to extend shelf life.<\/p>\n\n\n\n\n\n\n\n

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7. Natto<\/h3>\n\n\n\n

Natto <\/a>isn\u2019t for everyone. This Japanese dish an acquired taste, with a fibrous and stringy consistency and pungent aroma. In Japan, natto is considered a breakfast staple for the population where it has a heritage that\u2019s over 1,000 years old. This low-calorie, high-protein food is ideal for anyone searching for a nutrient-dense source of nutrition.<\/p>\n\n\n\n

The process of making natto requires selection of the smallest natto beans. They are soaked for a 20-hour period and then steamed for a further 6-hours. The potent probiotic bacteria, Bacillus subtilis, is added to the mixture at this stage. After which, it’s to ferment for 24-hours to develop the stringy consistency in the final product. The production process is carefully monitored to ensure no bacterial contamination in the natto.<\/p>\n\n\n\n

Natto enhances the absorption of vitamin K in the digestive tract. The dish also contains a potent enzyme called nattokinase, which has anti-inflammatory properties. Eating natto assists immune and cardiovascular health, while protecting against the development of gastrointestinal cancer.<\/p>\n\n\n\n\n\n\n\n

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8. Yogurt<\/h3>\n\n\n\n

Many health experts frown upon the use of dairy in a healthy diet. However, including organic, unpasteurized yogurt <\/a>in your meals will benefit your gut health tremendously. Yogurt contains the live probiotic strains of bacteria; Bifidobacterium and Lactobacillus. Nutritional research also suggests that adding yogurt to your diet will increase the diversity of gut flora in your gastrointestinal tract.<\/p>\n\n\n\n

This fact means that you benefit from enhanced absorption of vitamins and minerals from other foods. The probiotic compounds and enzymes in yogurt improve lactose digestion and intestinal health. Better GI health results in enhanced immune efficiency, as well as resistance to bacterial infection.<\/p>\n\n\n\n

It’s critical to note that unpasteurized yogurt differs significantly from commercially produced yogurt brands. Organic dairy products come from grass-fed dairy cows that undergo no treatment with antibiotics or growth hormones. Ensure that you buy your yogurt from a sustainably farmed and managed dairy source and avoid commercial brands.<\/p>\n\n\n\n\n\n\n\n

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9. Raw Cheese<\/h3>\n\n\n\n

Another organic, unpasteurized airy product worthy of mention, is raw cheese. Dairy farmers produce this fermented and cultured food with a raw goat, sheep, or cow\u2019s milk that has no exposure to hormones <\/a>or antibiotics. As a result of the manufacturing process, unpasteurized cheese is abundant in the probiotic bacteria; bifudus, thermophillus, acidophilus, and bulgaricus.<\/p>\n\n\n\n

Raw cheese is a nutrient-dense source of nutrition. The culturing process of lacto-fermentation begins when bacteria produce lactic acid to break down the lactose and casein proteins. The beneficial bacteria also inactivate all other forms of putrefying bacteria, preserving the cheese.<\/p>\n\n\n\n

A few slices of raw cheese on top of some whole grain biscuits is the ideal lunchtime snack. The beneficial bacteria protect the intestinal tract from bacterial infection and assist with the digestion of nutrients. The cheese is an excellent source of calcium, essential for bone and cartilage regeneration. People experiencing the onset of degenerative bone disease should consider adding unpasteurized, raw cheese to their diet.<\/p>\n\n\n\n\n\n\n\n

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10. Miso<\/h3>\n\n\n\n

A staple in Asian cooking, miso paste is a fermented mixture of brown rice<\/a>, barley, and soybeans. The recipe also includes grains that contain the fungus; Aspergillus oryzae. Miso is used as a seasoning in traditional Asian dishes, providing a salty, spicy flavor to the food. The manufacturing of miso involves the creation of \u201ckoji,\u201d the base of the paste.<\/p>\n\n\n\n

After creating koji, its added to steamed soybeans with salt. The fermentation process begins, and koji enzymes consume the starches and proteins in the soy. The enzymes break them down into fatty acids, sugars, and amino acids. As miso ferments, simple sugars become food for the probiotic bacteria Lactobacillus delbrueckii and Pediococcus halophilus. These probiotics give miso its salty taste.<\/p>\n\n\n\n

Adding miso paste to your meals will reduce inflammation in the digestive tract. The probiotics protect against gastric ulcers and help biomes regulate intestinal and gastric functions. Miso paste is the primary ingredient in the world-famous miso soup. Its robust and salty flavor intensifies other elements in the dish, enhancing flavors.<\/p>\n\n\n\n\n\n\n\r\n

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