Fermented foods are a healthy and natural alternative to assist the growth of natural flora in your intestine. This traditional food helps in providing the enzymes which help in the proper functioning of the body. Before the invention of the refrigerators, our ancestors followed the process of fermentation in order to preserve food for a long period of time. Fermentation literally involves, breaking down the sugar and carbohydrates present in the food, into lactic acid, with the help of lactic acid bacteria. As gut plays a major role in maintaining the ecosystem of the body, consuming these kind of diet will help in improved digestion, assist in weight loss along with boosting immunity.
Here Is The List Of Such Fermented Foods:
Yogurt is one of the natural and easily available fermented food and is rich in probiotic bacteria. It can be consumed almost every day as part of your diet. A single cup of yogurt is known to contain 100 billion good bacteria in it. It can be made by adding live cultures that are: good bacteria, to the heated milk, which, in turn, with the help of lactic acid, forms a thick texture.
The milk chosen for making the yogurt should have full fat content present in order to obtain the proper texture. If you purchase one from stores, make sure to find the label “added live cultures” to avoid taking yogurt with added sugar and chemicals. If you are allergic to diary products, you can opt for coconut or almond yogurt made with the coconut milk and almond milk respectively. They taste equally better and also contain probiotics.
2. Diary/Non-Diary Kefir
Kefir is another probiotic drink which has a similar taste as that of the plain yogurt. The only difference is that the it is even tangier and watery in consistency when compared to yogurt. Drinking kefir as a beverage is in practice since the ancient days and is known to contain numerous good bacteria which helps in improving the gut health. Along with that, the drink is also rich in vitamin b12, biotin, calcium, and folates. Kefir is usually made with the help of kefir grains which is nothing but the yeast cultures that aids in fermentation process. These grains are easily available and are also reusable. The non-diary substitute is to use the kefir grains with coconut milk. Kefir is known to increase the bowel health along with improved digestion, bone health.
Kombucha is nothing but a carbonated drink made usually by adding a form of sugar such as: cane sugar or honey to the tea and fresh water. The sugar added to the tea helps in performing the fermentation process and makes it a super food. The drink is known to be rich in probiotics and hence helps in digestion and gut health maintenance. The drink is mixed with fruits or herbs in order to bring flavor. This tangy drink apart from improving gut health is also beneficial in stabilizing the blood glucose levels and in helping with the detoxification of the body.
Another probiotic rich fermented food is this sauerkraut. It is one among the traditional recipes which is in use for a long time period. It is easy to make and requires only two basic ingredients: cabbage and salt. The cabbage is already rich in dietary fiber and after undergoing fermentation process, it helps in improved digestion. It tastes sour and can be consumed in your day to day diet. This food is known to forbidding the cancer cells when made organically. They are also beneficial in reducing cholesterol levels.
It is yet another traditional dish which has a Korean origin. Kimchi is originally made with cabbage and tastes similar to the sauerkraut with a bit spicier taste and flavor. The spicy taste is obtained because of the spices added to the cabbage when fermenting. Apart from cabbages, even radish and scallions are used in the making of kimchi. Along with the spices, salt and sugar is added to boost fermentation. The kimchi is known as a rich source of vitamin and fiber. It helps in improving the activity of brain along with lowering the cholesterol levels.
This nutty flavored cousin of tofu is made with none other than soy beans which are subjected to fermentation with the addition of yeast. It is rich in protein and as is known to be a vegan alternative for meat. This Indonesian cake is chewy in texture and is loaded with proteins, probiotics, and vitamins. Also it is known to digest quicker than any other soy bean products. Being rich in amino acids, it helps in reducing cholesterol level, and increase in bone strength.
The sweet and salty paste is generally made with the fermented soy beans, salt, grains such as rice or barley, koji, and ground into a paste form. It is a traditional food of japan and it goes well with soups, salads, etc. It is rich source of protein, vitamin, and sodium and is mostly beneficial in reducing the cancer risks, and aiding in the nervous system.
8. Raw Cheese
Similar to the diary yogurt, raw cheese is also made by using milk and is subjected to fermentation. They are rich in probiotic cultures and are known to improve digestion, brain activity, and nervous health. However, to get the complete benefits, do check if the cheese is organic and is made with goat or sheep milk without any chemical preservatives addition.
9. Beet Kvass
Kvass is a traditional drink of Russia and is usually made using the sourdough bread. However, the major ingredient is the beet chunks added along with salt, water, and bacteria. The drink is similar to that of kombucha and is catching up slowly. The earthy flavored beet drink after fermentation gives a salty taste and can be made easily at home. It is rich in antioxidants, dietary fiber, and probiotics thereby, offering various health benefits.
Another food of japan, Natto is originally made by fermenting soybeans along with bacterial addition and boiling it to obtain more nutrition. The food is rich in calcium, fiber, iron, and protein. Even though it does not attract you with its appearance and taste, it is helpful in fighting against cancer due to the presence of the enzyme called natto kinase. In addition to that, with the help of the anti-clogging property, it helps in lowering the blood cholesterol level and safeguards your brain and heart health.