Fermentation is a process that involves bacteria and yeast breaking down sugars.
Not only does fermentation help enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut.
Probiotics have been associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss. This article looks at 8 fermented foods and drinks that have been shown to improve health and digestion.
1. Kefir
Kefir is a type of cultured dairy product.
It’s made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that’s often compared to yogurt.
Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health.
In one small 2003 study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Those who are lactose intolerant are unable to digest the sugars in dairy products. This results in symptoms such as cramps, bloating, and diarrhea.
In addition to helping improve lactose digestion, kefir contains less lactose than milk. When kefir grains and milk are combined to make the kefir drink, the bacteria in the kefir grains help ferment and break down the lactose in the milk.
Another study found that consuming 6.7 ounces (200 milliliters) of kefir daily for 6 weeks decreased markers of inflammation, a known contributor to the development of chronic conditions such as heart disease and cancer.
Kefir may also help enhance bone health.
One study looked at the effects of kefir on 40 people with osteoporosis, a condition characterized by weak, porous bones. After 6 months, the group consuming kefir was found to have improved bone mineral density compared with the control group. You can enjoy kefir on its own or use it to give your smoothies and blended drinks a boost.
2. Kombucha
Kombucha is a fermented tea that’s fizzy, tart, and flavorful. It’s made from either green or black tea and has their potent health-promoting properties.
Animal studies show that drinking Kombucha could help prevent liver toxicity and damage caused by exposure to harmful chemicals.
Test-tube studies have also found that Kombucha could help induce cancer cell death and block the spread of cancer cells. Some animal studies have even found that Kombucha helped reduce blood sugar, triglycerides, and LDL (bad) cholesterol.
Although most of the current research is limited to test-tube and animal studies, the benefits of Kombucha and its components are promising. Nevertheless, further studies are needed to determine how Kombucha may affect humans.
Thanks to its rising popularity, Kombucha can be found at most major grocery stores. It can also be made at home, though it should be prepared carefully to prevent contamination or over fermentation.
3. Kimchi
Kimchi is a popular Korean side dish that’s usually made from fermented cabbage. It can also be made from other fermented vegetables such as radishes.
It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance.
Insulin is responsible for transporting glucose from your blood to your tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance.
In one study, 21 people with pre diabetes consumed either fresh or fermented Kimchi for 8 weeks. By the end of the study, those consuming fermented Kimchi had decreased insulin resistance, blood pressure, and body weight.
In another study, people were given a diet with either a high or low amount of Kimchi for 7 days. People in the first group received 210 grams (7.4 ounces) of Kimchi a day. People in the second group received only 15 grams (0.52 ounces).
Interestingly, a higher intake of Kimchi led to greater decreases in blood sugar, blood cholesterol, and LDL (bad) cholesterol.
Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
4. Probiotic Yogurt
Yogurt is produced from milk that’s been fermented, most commonly with lactic acid bacteria.
It’s high in many important nutrients, including calcium, potassium, phosphorus, riboflavin, and vitamin B12. Yogurt has also been associated with a wide variety of health benefits.
One review of 14 studies showed that fermented milk products such as Probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure.
Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults.
It may also help prevent weight gain. A 2015 review suggested that eating yogurt was associated with a lower body weight, less body fat, and a smaller waist circumference
Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.
Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar.
5. Miso
Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus.
It’s most often found in Miso soup, a flavorful dish made up of miso paste and stock. Miso soup is traditionally served for breakfast.
Several studies have found health benefits tied to miso.
In a 2003 study involving 21,852 Japanese women, consuming miso soup was linked to a lower risk for breast cancer
A 2007 study of more than 40,000 people showed that a higher intake of miso soup was associated with a lower risk for stroke in Japanese women
Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that long-term consumption of miso soup helped normalize blood pressure.
A study in middle-aged and older Japanese adults found that frequent consumption of miso soup might lead to a lower heart rate. This study also concluded that miso soup didn’t elevate blood pressure, despite its saltiness
However, other Japanese studies have linked frequent consumption of miso soup, and its large amounts of salt, to a higher risk of stomach cancer.
In one study, an increased risk of stomach cancer was associated with eating at least 3 or 4 cups of miso soup per day. In another study, males who ate 1–5 cups per day saw their risk of stomach cancer increase
Many of these studies show an association between miso consumption and better health, but they don’t take other factors into consideration. More studies are needed to evaluate Miso’s health effects.
Besides stirring Miso into soup, you can try using it to glaze cooked vegetables, spice up salad dressings, and marinate meat
