Digestive track health /Gut health is now one of the hottest topics in the wellness industry , but still there is a silent revolution happening on our plates. Fermented foods are slowly transforming digestive health , boosting immunity , and also regulating mood and a simple and well known example of a fermented food is yoghurt
These foods are Gut health whispers which are not well talked about
THE SCIENCE BEHIND FERMENTATION
Fermentation is part of the oldest food preservation highly effective methods .Micro organisms like bacteria and yeast aid the gut is maximising nutrient absorption , breaking down of sugar and starches , producing acids and many other beneficial compounds and this assists the gut by
.Increasing benefial bacteria -this is the bacteria that assists in the breaking down of food and increasing nutrient availabity and absorption by the body
.It reduces antinutrients – by providing beneficial bacteria that kills other bacteria
.Creates bioactive compounds like enzymes and organic acids like stomach acid that aids digestion
Fermented foods not only nourish the microbiome in the gut but they also boost the immunity of the gut , mental health , regulate stress and mood , and reduce inflammation
WHY IS DIGESTIVE TRACK HEALTH SO IMPORTANT
The digestive track / gut houses dozens of microorganism .
And a balanced micro biome help the body by :
.Regulate immune responses and and also reduce inflammation
.Breaking down fiber and producing acids that feed intestinal cells
.Synthesising vitamin K and other B.vitamins
.Reduces stress and it inhibits the production of cortisol
Stress , processed foods ,antibiotics and a low fiber diet disrupts the gut microbiome as they dont boost the microbiome unlike fermented foods which plant beneficial microbes and into the digestive track / gut
THE USUAL SUSPECTS :GOOD BUT NOT ENOUGH
Relying solely on yoghurts , kefir as a the most common fermented foods limits the diversity of beneficial microbes . Just as biodiversity makes the ecosystem resilient , a varied intake of fermented foods foster a stronger gut microbiome
LESSER KNOWN FERMENTED FOOD WORTH ADDING
There are some whispering fermented foods that don’t always get the spotlight but deeply nourish the gut
1.KIMCHI
This is a Korean native fermented food that is made from napa cabbage , rare dishes , garlic , ginger , and chilly flakes .and each gram is rich is probiotics that will lead to a nourished and healthy gut
2.MISO
This a japanese fermented seasoning made from barley , soyabeans or rice with salt and a mold called KOJI. The koji seasoning is rich in probiotics and a wide variety of minerals and isoflavons that support heart health and mostly boost gut health
3.TEMPEH
It is made from soya beans and it is a firm cake like femernted food which is fermented by rhizopus mold .It increases the proteins digestibility and reduces antinutrients and it is a great source of plant based protiein , probiotic , and fiber
- FERMENTED DAIRY BEYOND YOGHURT
Its when there is use of aged raw cheese , cultured buttermilk , and filmjolk (a swedish drinkable yoghurt ).the benefits of it are that it offers unique probiotic benefits . Aged cheeses contain bioactive peptides that support pressure regulations
5.FERMENTED VEGETABLES
Carrots ,garlic ,green beans and fruits can be fermented to make spice which provide prebiotic fibers and polyphenols which are combined together to form spices with diverse microbial profile and boosts microbial diversity in the gut
QUALITY AND SAFETY TIPS
Store fermented foods in refrigerators once opened so as to preserve microbes
.Start slowly – the gut wont be used fermented foods as of yet so the vast intake of fermented foods may lead to bloating so the best way is start ingestion of fermented foods in small quantities
.Choose unpasteulised fermented foods – heat kills live bacteria fresh made fermented and refrigerated ones are the best
.Watch addictives -some commercial products are high in sugar and presevatives which counteact the benefits
Fermented foods are the most effective and best when it comes to boosting gut health and wellness and it benefits the body a lot as there will be an increase in the microbiome size and diversity in the gut there is a boost in nutrient breakdown and nutrient absorption leading a healthy and amazing body meaning fermented foods are very crucial to the gut and body health