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. Looking for answers on all the latest health and
wellness news? Hit that “subscribe” button, and join our millions of followers. Stay up to date
on all our great Bestie content… 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!