Fermented Foods: A Rich Source of Both Prebiotics and Probiotics for Gut Health
, by Sandesh Prasannakumar, 8 min reading time
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, by Sandesh Prasannakumar, 8 min reading time
Sour foods have gained popularity in the recent past because of the various nutritional benefits to the body, particularly in enhancing digestion. The foods that undergo fermentation contain live and active cultures, making them the best sources of probiotics, not to mention the fibers and complex carbs are the prebiotics that support the growth of probiotics. Fermented foods, therefore, should be taken frequently as they have a lot of benefits to digestive health and gut health nutrition.
Probiotics are the friendly bacteria that are essential for a healthy gut and body, while prebiotics are the food that feeds these bacteria.
Probiotics are living and active microorganisms that can impart beneficial effects on the host with their consumption in appropriate measure. They provide a home for the friendly bacteria that prevent diseases, assist in digestion and expelling toxins, strengthen our immune system, and synthesize critical nutrients. Prebiotics are products of fibers and oligosaccharides that selectively encourage the growth of and fermentation by the probiotic bacteria normally present in the human colon. Prebiotics remain confined to the upper part of the gastrointestinal tract and are fermented in the large intestine.
Some of the evidence-based health benefits of probiotics and prebiotics include
Here are some of the best fermented foods for gut health:
Yogurt is prepared by treating milk with live active yogurt cultures S.thereplus and L.bulgaricus. It also contains prebiotic substances in the form of milk proteins and sugars, which are very good sources of foods required by the probiotics. Drinking plain unsweetened yogurt has health benefits that include probiotics, protein, calcium, vitamin B12, and other trace nutrients that are good for gut health nutrition.
Kefir also shares the sour and acidic taste of yogurt but consists of more than thirty different types of yeast and lactic acid bacteria documented in kefir grains that work as starter cultures. It is highly recommended in the list of probiotics that help enhance the immune system besides aiding digestion and nutrient assimilation. It is also associated with prebiotic fibre and bioactive compounds to enhance the health of good gut flora. It can be made using any type of milk and coconut milk to make coconut kefir.
Sauerkraut is chopped up or grated and salted cabbage prepared in a state with high concentrations of organic acids and probiotic bacteria such as Lactobacilli. The flavonoids, antioxidants, and vitamins are enhanced during the fermentation process of cabbage. It is also observed that fiber and glucosinolates that are present in sauerkraut provide good bacteria with food. It promotes digestion, prevents constipation, and achieves the right proportions of intestinal bacteria.
Kimchi is a typical Korean accompaniment with salted and fermented vegetables, such as napa cabbage and radish. Through lacto-fermentation, kimchi generates probiotics, the positive bacteria, while the prebiotic fiber is derived from the vegetables. The spicy taste may be developed due to condiments such as chili powder or ginger. Kimchi, the most popular Korean fermented food, is best documented for exhibiting cholesterol-lowering, anti-obesity, and anti-atherosclerotic properties.
This revitalizing drink is prepared by introducing the symbiotic culture of yeast and bacteria in sweetened black or green tea. During the fermentation process, yeast breaks down sugar into alcohol, while acetic acid bacteria are capable of converting alcohol into acetic acid. This microbial tea includes tea polyphenols, vitamins, amino acids, and probiotics Gluconacetobacter, Lactobacillus, Acetobacter, and lactic acid bacteria. Kombucha beer has been known to help detoxify, increase energy, and even support weight loss.
This comes from Japan and is a paste used to season foods; it is prepared by fermenting soybeans with salt and koji. Being a soy food, this type of soybean paste can provide the body with plant-based proteins, vitamins, minerals, and probiotics, including Aspergillus oryzae. Miso has a number of health properties, including anti-inflammatory, anti-cancer, and antioxidant properties that enhance gut health and diet.
Tempeh hails from Indonesia. It is made from soy or grains such as millet, quinoa, brown rice, etc., and is allowed to ferment naturally. Soybean tempeh has cake-like consistencies; it is loaded with anti-inflammatory bacteria, plant-probiotics, and protein. It has a nutty, earthy, and slightly umami taste similar to mushrooms. Due to its high fiber and nutrient content, consumption of tempeh allows for the propagation of beneficial bacteria in the gut.
Canning and pickling are some of the earliest methods of food preservation and creating probiotic foods. Pickles are foods that have undergone the natural process of pickling, which involves soaking the raw fruits or vegetables in a solution of brine, vinegar, lemon juice, and spices. The presence of natural lactic acid bacteria on the outer peel of vegetables results in a spontaneous fermentation process. Eating pickles also fulfills the role of probiotics as it help in digestion by consuming good bacteria.
Many fermented foods are packed with probiotics and prebiotics that can feed the good bacteria in our intestines in a tasty format that will keep for weeks, if not months. Fermented foods contribute to aspects of general health, such as digestion, immunity, and even the prevention of diseases. Some foods to introduce into your meals include plain yogurts, pickled vegetables, kimchi, miso, kombucha beers, and other fermented foods to capture the best probiotics and prebiotics for the best gut nutrition.
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Of course, fermented foods are good for your gut. They facilitate bowel movements, enhance nutrient absorption through the gut, and kill unhealthy bacteria in the human digestive system. Some of the benefits include: preventing bloating, constipation, diarrhea, and even deadly diseases such as colorectal cancer.
2. Which probiotic-fermented food is considered to be the most effective?
All foods rich in probiotics are known to assist in rebalancing gut bacteria, but when it comes to the number and variety of live and active cultures, kefir and yogurt come out on top. Combined with their excellent nutritional values, they are also well-positioned to be labelled superstars of gut health nutrition. Kefir triumphs over yogurt in the strains of yeast and bacteria that help in digestion.
3. Is it healthy for me to consume fermented foods daily?
The recommended dosage is 1-2 servings of fermented foods rich in probiotics, such as kefir, kimchi, sauerkraut, pickles, miso, etc. However, some foods should be taken in moderate proportions even though they are healthy, like yogurt or kefir, and should not exceed 1-2 cups daily. In terms of portion sizes, be also careful and include increased amounts of fiber-rich fermented foods in portions into your meals to ease digestion.
4. In what way do fermented foods trump probiotic pills?
Saan, naturally fermented foods have higher numbers of live microbes in the form of a wide spectrum with symbiotic effects on overall gut health. They also contain the fiber, vitamins, and minerals crucial for these microbes' growth. At the same time, supplements have individual test tube cultured strains and do not have the nutrients required for probiotics to settle and proliferate in the GI tract. Therefore fermented foods must be considered better than supplements in some ways.