12 Surprising Health Benefits of Fermented Foods
Fermented foods like yogurt, kimchi, and sauerkraut may not be the first health foods you think of, but they have many surprising benefits. Here's why:
The fermentation process can lead to increased vitamins and minerals as well as biologically active compounds, which have been linked to a wide range of health benefits. From weight management to cardiometabolic health, fermented foods can help you feel your best.
They Reduce Inflammation
In a recent study, researchers at Stanford University found that people who consumed fermented foods had lower levels of inflammation than those who didn't. In addition, they had more diverse gut microbiomes, a finding that's linked to lower risks for obesity and diabetes. If you want to save huge money then check out the Be Fit Food Coupon Codes.
The microbiome is a collection of bacteria that live in your digestive system. It plays an important role in many functions of the body, including immunity. When your gut biome is out of balance, it can throw off your immune system and cause various problems.
That's why a diet that promotes microbial diversity is so important. It can help you boost your immune function and avoid chronic illnesses like cancer.
Luckily, it's easy to get the benefits of eating fermented foods in your everyday life.
They contain good-for-you bacteria called probiotics that boost your gastrointestinal health and protect your intestinal barrier. They also increase nutrient absorption and prevent the leaky gut syndrome.
Some of these foods are also good sources of vitamin K2, which is helpful for those who are taking blood-thinning medications or are at risk of bone loss. Other fermented foods are a source of vitamin C and lactic acid, which helps regulate the production of inflammatory chemicals in the body.
Fermented foods have also been shown to help with irritable bowel syndrome (IBS) and arthritis. This is because they contain a lot of beneficial lactic acid bacteria, which reduce inflammation.
They Fight Cancer
Fermentation is a process that involves microbial growth and enzymatic conversions of food components to create more stable and diverse foods. This process also helps maximize the nutrients found in a diet, improves digestive health, and strengthens the immune system.
Research shows that probiotic-rich fermented foods can inhibit cancer cell growth by halting mutations and lowering enzymes that fuel cancer. These beneficial bacteria also boost the immune system, helping you to fight off disease before it starts.
Moreover, certain probiotics can even decrease your risk of developing colon cancer. MD Anderson's Lead Clinical Dietitian Stephanie Maxson said, "Probiotics help your immune system function at its best, which can help detect and kill cells that may become cancer."
Lactobacillus helveticus (LRL 431) has been shown to reduce tumor growth, delay vascularization, decrease metastasis, and increase survival in murine models of breast cancer. In addition, LRL 431 can inhibit the production of inflammatory cytokines that promote cancer growth.
Kombucha is a popular fermented tea that's often found in grocery stores and natural food shops. The sour drink is high in probiotics, which are considered to have cancer-fighting properties.
Kimchi is another great source of fermented foods that contain anti-cancer agents. This Korean dish is rich in potent antibiotic-tolerant probiotics that suppress the activity of carcinogen-activating enzymes.
A study from the University of Arizona found that consuming kimchi daily significantly reduced the risk of prostate cancer. The sour beverage is a healthy addition to any diet and can be purchased at many natural food stores.
Fermented foods are an essential part of a healthy diet, but they should be eaten in moderation. Consuming too many of them can cause stomach problems, especially for those with a history of gastric ulcers or other diseases. They can also contain harmful ingredients such as ethyl carbamate, which has been linked to stomach cancer.
They Boost Immunity
When it comes to boosting immunity, few foods compare with fermented foods. Fermented foods like yogurt, kimchi, and sauerkraut are rich in beneficial probiotics that promote a healthy gut microbiome.
The good bacteria in these products help keep you from getting sick and improve your digestion. They also boost the production of certain chemicals that can ward off disease.
Research shows that a 10-week diet high in fermented foods improves the diversity of your gut microbiome and decreases markers of inflammation. This may help reduce the risk of diseases such as obesity, rheumatoid arthritis, and Type 2 diabetes, according to Stanford researchers.
In the study, 36 healthy adults were randomly assigned to a diet that included either fermented or high-fiber foods for 10 weeks. They were then analyzed for blood and stool samples.
After the trial, the participants’ inflammatory markers dropped significantly in the group that ate the fermented foods. Among the compounds that declined was interleukin-6, an inflammatory protein that is associated with diseases such as diabetes and rheumatoid arthritis.
This is in addition to other benefits of fermented foods, such as enhancing nutrient absorption and aiding in digestion. They can also help you lose weight by preventing you from overeating, reducing your appetite, and promoting satiety.
To get the most benefit, look for fermented foods that haven’t been heat-treated and are low in sugar. This is especially important if you have a sensitive digestive system.
The best-fermented foods are those that contain live cultures such as kefir, yogurt, sauerkraut, and kombucha. You can find these products in health food stores and many grocery markets. If you are looking for the best quality healthy food then check out the Foods and Drinks Discount Code.
They Help You Lose Weight
Fermented foods like sauerkraut, kimchi, and yogurt are rich in probiotics that promote gut health. They also boost immunity, reduce inflammation, and increase nutrient absorption. They’re loaded with vitamins, minerals, and amino acids that nourish your body.
Having a healthy gut is one of the most important aspects of a healthy lifestyle, and maintaining a balanced digestive system can help you lose weight and feel better overall. A healthy gut microbiome consists of an optimal mix of bacteria, which have many important functions in our bodies, including digestion, fighting off pathogens, and balancing the gut microbiome.
However, changes in diet and hygiene can disrupt the healthy balance of microorganisms. This can cause a shift in the balance of microbes in our gut, which leads to chronic exposure to harmful substances that leak into the bloodstream, a condition known as leaky gut syndrome, says Dr. Ludwig.
While the problem can be hard to resolve, a good way to combat it is by eating more fermented foods. Adding these healthful, low-calorie options to your diet will not only bolster your gut microbiome but can also help you stay fuller longer and consume fewer calories.
Some examples of common fermented foods that you can include in your diet are pickles, kimchi, miso paste, kombucha (fermented tea), and kefir. Some of these fermented beverages also contain acetic acid, which has been shown to help people lose weight.
Start slowly by adding a couple of fermented food options to your regular diet. Just be sure to add them in moderation – too much can make you feel bloated or gassy, so take it bit by bit! It will be worth it in the end, as they will improve your health in so many ways!
They Keep You Hydrated
Fermented vegetables, like sauerkraut and kimchi, are a great way to keep your hydration up. They also help you digest other foods, including grains and legumes.
Yogurt is another nutrient-dense fermented food, and it's a delicious addition to your daily meals. This gut-friendly food contains natural probiotic bacteria that can aid in digestion and boost your immune system.
However, you need to make sure your yogurt is not pasteurized (which can kill the beneficial microbes), so look for unprocessed versions. This will provide the most benefits, says Dr. Ludwig.
Other fermented veggies you might want to add to your diet include natto, tempeh, miso, and kombucha. Try mixing a serving of these into your stir-fry dishes and enjoy the added tangy flavor.
According to research, fermented foods can improve the nutrient bioavailability of vegetables, grains, and beans. The process breaks down “anti-nutrient” compounds, which are often found in plant-based foods, such as phytates and oxalates. This improves how much calcium, iron, and zinc you can absorb from them, for example.
If you’re new to eating fermented foods, start slowly with a tablespoon of sauerkraut or kimchi per day, recommends Tim Spector, M.D., This will give your body time to adjust and avoid any digestive issues that may come with too much.
Adding a few more bug-laced foods to your diet can also help with weight management, mood regulation, and muscle comfort. But be aware that some of these bug-laced foods can have a bitter or salty taste, so be mindful about your intake.
Conclusion
Fermented foods offer numerous health benefits such as improved digestion, strengthened immune system, and increased nutrient absorption. Regular consumption of fermented foods can also lower the risk of certain diseases and promote overall well-being. Therefore, incorporating fermented foods into your diet can be a simple and effective way to improve your health.
