In recent years, fermented foods have gained popularity due to their many health benefits. What are fermented food and why are they beneficial? This article will explore the benefits of fermented food and give you a list of the 10 best fermented foods to eat for better health.
What are fermented foods?
Fermented foods and drinks are made by a natural steeping method that involves soaking in salt (often) and aerating. The sugar and starch are fed to bacteria and enzymes, which create lactic acid.
This process preserves food, produces B-vitamins and Omega-3 fatty acid, as well as beneficial enzymes and bacteria. Wine, cheese and pickles are some of the most common fermented food products.
Fermented foods have been enjoyed by cultures around the world for centuries. Due to the food processing methods, many of these preparations have been lost. This has led to a lack in beneficial bacteria. They’ve been making a big comeback over the past few years.
Fermentation: Why eat fermented food?
Fermented foods are not only delicious but also have a number of health benefits.
Improved digestion
Fermented foods contain probiotics that help balance your good bacteria. These beneficial bacteria are known to ease digestive disorders like constipation, and the symptoms of IBS (irritable bowel disorder).
Fermentation breaks down nutrients, which makes them easier to digest. If you are lactose-intolerant, fermented dairy will likely not cause any problems.
Fermented foods can help you if you suffer from digestive problems.
Stronger immune system
The gut is home to 70-80% immune cells, so a healthy gut population will allow your immune system to function properly. Fermented foods may help reduce your risk of infection and even speed up recovery when you are sick.
Fermented foods are also high in iron, zinc and vitamin C. These nutrients help to strengthen your immune system.
Better nutrient absorption
Fermented foods contain probiotics that enhance the absorption of nutrients, including B vitamins, iron and other minerals. Also, they break down “antinutrients”, such as phytates and lectins in grains, seeds, and legumes. These can interfere with the absorption of nutrients. Fermented beans and legumes, like tempeh, are therefore more nutritious than their unfermented counterparts.
Improved mental health
Researchers have found that probiotics from fermented food can reduce inflammation in the brain, improve gut-brain communication, and increase neurotransmitter production. Lactobacillus longum and Bifidobacterium helveticus are two probiotic strains that may help reduce anxiety and depression symptoms.
Easier weight loss
Researchers have found a link between gut bacteria diversity and obesity. Obese individuals tend to have fewer gut bacteria. Probiotics found in fermented food can affect appetite and energy levels by reducing fat intake and releasing hormones that regulate appetite. They can also reduce inflammation in the body and improve insulin and leptin resistant.
Better heart health
Certain probiotics such as Lactobacilli can reduce “bad” cholesterol, blood triglycerides, and inflammation chemicals that cause heart disease.
In a study of smokers, it was also discovered that Lactobacilli taken for six weeks reduced blood pressure significantly.
Top 10 fermented food list
These are the top fermented food examples to include in your diet.
1. Kombucha
Kombucha, also known as fermented black tea with sugar and bacteria that start the fermentation process, is a drink made of black tea and sugar. It is high in B-vitamins, polyphenols and amino acids. This can aid with immunity and detoxification. Although it contains traces of alcohol, the amount is not enough to make you intoxicated.
2. Sauerkraut.
Sauerkraut is an incredibly nutritious fermented product made of shredded cabbage, brine or juice. It is rich in microbes that are beneficial and has been consumed as a condiment for centuries in Europe and Asia.
Sauerkraut contains a lot of fiber, vitamins and minerals. These include vitamin A, vitamin C, vitamin K and B vitamins as well as calcium and magnesium.
3. Pickles
Fermented pickles also have many benefits for the gut and general health. Pickled cucumbers are high in beta-carotene which is converted by the body into vitamin A.
Most store-bought pickles don’t ferment. They’re usually made with vinegar instead, which does not provide the same health benefits.
You can also ferment your own pickles to get all the good bacteria.
4. Kimchi
Kimchi, a spicy and tangy Korean food dating back to the 7th century, is an ancient dish. Kimchi is made with fermented vegetables like radish, cabbage, and scallions and seasoned gingerly, garlicly, and with chili pepper.
Kimchi is often served as a dish to accompany meals. It’s full of beneficial bacteria which aid digestion and boost immunity.
5. Tempeh
Tempeh, a fermented beany cake, was introduced to Indonesia on the island of Java. It was traditionally made of soybeans, but is now often made using a mixture of beans and grains. Garbanzo beans are a great option.
Tempeh is available in a variety of forms. It can be eaten raw or fried.
6. Kefir
Kefir, a fermented dairy product from the Caucasus Mountains region, has been revered as a cultured food since centuries. It is packed with nutrients such as vitamin B12 and calcium.
7. Yogurt
In the United States and many other developed nations, yogurt is the most popular fermented milk product. It has many of the same health benefits as kefir, and can be a boost to gut health, immunity and overall wellbeing.
If you find it difficult to digest cow’s dairy, try yogurt made with goat’s or lamb’s milk. To get maximum benefits, choose the organic, grass-fed, probiotic-packed variety.
8. Miso
Miso is fermented beans paste that’s made by mixing mashed, cooked bean and salt with culture starter called Koji. It is a traditional Southeast Asian food, and it’s commonly used to make miso in Japanese cuisine.
Studies have shown that miso can protect against cancer and high blood tension. Miso is traditionally made from soybeans but it can be made using other legumes such as barley or brownrice.
9. Raw Cheese
Raw cheeses, which are made from raw or unpasteurized dairy products, are an excellent source of probiotics.
Probiotics are particularly high in soft cheeses made with goat milk, lamb milk, or A2 cows. (A2 cows have a genetic variation that causes a different ratio of milk proteins than conventional milk).
Look for “raw” and “unpasteurized” on the labels and for cheeses that have been aged at least six months.
10. Apple cider vinegar (ACV)
ACV raw with the “mother” (or culture healthy bacteria that transforms apple cider vinegar into vinegar) is rich in probiotics, acetic acids and other beneficial substances for gut health. It can help to balance blood sugar and may benefit those with diabetes.
Add a tablespoon to your drink or food twice daily. You can also liberally pour ACV over salads.
The best fermented food for gut health
Fermented foods can be extremely beneficial to your gut health, immunity system, heart and mental health, as well as overall wellbeing. Start incorporating fermented foods like pickles and sauerkraut, as well as drinks like kombucha and dairy products like yogurt, kefir and raw cheese into your diet to reap their benefits.
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Alternative Medicine Magazine published the article Top 10 Fermented foods You Should Start Eating Today.
Frequently Asked Questions
What is the difference between alternative medicine and complementary medicine?
Alternative medicine refers to treatments not considered conventional by mainstream medical professionals but have been shown to provide benefits for certain conditions. Examples include acupuncture, homeopathy, aromatherapy, reflexology, herbal remedies, traditional Chinese medicine (TCM), Ayurveda, and naturopathy. Complementary Medicines are treatments that add to the treatment of conventional medicine. They may also be used in combination with it. These include dietary supplements such as vitamins, minerals, herbs, amino acids, enzymes, probiotics, and other natural substances.
While both forms of medicine are commonly used, many conventional doctors do not recommend them due to insufficient evidence or safety concerns.
There is no consensus among healthcare providers about the best approach to integrating CAM within patient care.
Many CAM practices are based on theories developed over thousands of years. But clinical trials in the past 20 years have suggested that these therapies might work.
A number of studies suggest that acupuncture may be able to relieve pain. The preliminary data suggests that acupuncture may decrease nausea and vomiting related to chemotherapy. Studies have also shown that acupuncture may reduce symptoms of irritable-bowel syndrome, fibromyalgia or chronic fatigue syndrome.
Some CAM treatments may also have therapeutic potential for diseases such as HIV/AIDS, diabetes and asthma, heart disease, heart disease, hypertension or Alzheimer’s disease.
Although there is still much to learn about the effectiveness and safety of CAM, experts are unanimous in their belief that it can be used to treat various conditions.
As a result, more and more people are turning to CAM practitioners for relief from common illnesses.
Despite the popularity of alternative and complementary medicine, many people are still unsure what they mean.
What’s the difference between holistic medicine versus alternative medicine?
Holistic medicine considers the whole person-mind, body spirit, soul and spirit. It looks at all aspects of an individual’s health, including physical, emotional, mental, spiritual, and environmental factors often overlooked by conventional medicine. Alternative medicine can treat specific conditions like allergies, asthma, arthritis, and others.
Why is alternative medicine important
Alternative therapies are popular because they can be cheaper and more convenient than traditional treatment. However, there have been many cases where patients have died after taking these treatments, sometimes due to side effects such as allergic reactions. Alternative therapies might also be available.
If you don’t understand enough about alternative medications, it can make your choice difficult. Vitamin supplements, for example, are not regulated like pharmaceuticals. It is easy to overdose on vitamins. Even worse, some alternative remedies contain toxic chemicals.
Statistics
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
cam.cancer.gov
nccih.nih.gov
webmd.com
liebertpub.com
- Games for Health Journal – Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
How To
What should you look for in a holistic doctor?
How do you find a holistic doctor?
Specialization in a particular field is what makes doctors the best. In this case, we talk about holistic medicine. This means that doctors must learn how to treat their patients holistically. They should understand holistic health and why you want to see a holistic doctor.
In addition to knowing about holistic health, the doctor should have a strong understanding of complementary and alternative therapies (CAM), such as acupuncture, chiropractic care, massage therapy, and yoga.
Holistic health practitioners should also be able to diagnose your condition and explain the different treatments available to make an informed decision about your treatment options.
You should also inquire if the doctor is certified through professional organizations like The National Certification Board for Therapeutic Massage & Bodywork, or the American Holistic Medical Association. NBOHMCA certifies in many areas such as naturopathic medicine (naturopathy), acupuncture and homeopathy, clinical nutrition (herbalalism), and aromatherapy.
Check out our directory to find a holistic practitioner near you. If one is not listed, you can search online to find a holistic doctor close by.
For holistic healthcare, please contact your nearest hospital or medical center.
Your local library has books and resources that can help you with holistic health.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Top 10 Fermented Foods You Need to Start Eating Today
Sourced From: alternativemedicine.com/conditions/gut-health/digestive-issues/best-natural-foods-for-a-healthy-gut/
Published Date: Fri, 14 Jul 2023 21:56:51 +0000
Frequently Asked Questions
What is the difference between alternative medicine and complementary medicine?
Alternative medicine refers to treatments not considered conventional by mainstream medical professionals but have been shown to provide benefits for certain conditions. Examples include acupuncture, homeopathy, aromatherapy, reflexology, herbal remedies, traditional Chinese medicine (TCM), Ayurveda, and naturopathy. Complementary Medicines are treatments that add to the treatment of conventional medicine. They may also be used in combination with it. These include dietary supplements such as vitamins, minerals, herbs, amino acids, enzymes, probiotics, and other natural substances.
While both forms of medicine are commonly used, many conventional doctors do not recommend them due to insufficient evidence or safety concerns.
There is no consensus among healthcare providers about the best approach to integrating CAM within patient care.
Many CAM practices are based on theories developed over thousands of years. But clinical trials in the past 20 years have suggested that these therapies might work.
A number of studies suggest that acupuncture may be able to relieve pain. The preliminary data suggests that acupuncture may decrease nausea and vomiting related to chemotherapy. Studies have also shown that acupuncture may reduce symptoms of irritable-bowel syndrome, fibromyalgia or chronic fatigue syndrome.
Some CAM treatments may also have therapeutic potential for diseases such as HIV/AIDS, diabetes and asthma, heart disease, heart disease, hypertension or Alzheimer’s disease.
Although there is still much to learn about the effectiveness and safety of CAM, experts are unanimous in their belief that it can be used to treat various conditions.
As a result, more and more people are turning to CAM practitioners for relief from common illnesses.
Despite the popularity of alternative and complementary medicine, many people are still unsure what they mean.
What’s the difference between holistic medicine versus alternative medicine?
Holistic medicine considers the whole person-mind, body spirit, soul and spirit. It looks at all aspects of an individual’s health, including physical, emotional, mental, spiritual, and environmental factors often overlooked by conventional medicine. Alternative medicine can treat specific conditions like allergies, asthma, arthritis, and others.
Why is alternative medicine important
Alternative therapies are popular because they can be cheaper and more convenient than traditional treatment. However, there have been many cases where patients have died after taking these treatments, sometimes due to side effects such as allergic reactions. Alternative therapies might also be available.
If you don’t understand enough about alternative medications, it can make your choice difficult. Vitamin supplements, for example, are not regulated like pharmaceuticals. It is easy to overdose on vitamins. Even worse, some alternative remedies contain toxic chemicals.
Statistics
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
cam.cancer.gov
nccih.nih.gov
webmd.com
liebertpub.com
- Games for Health Journal – Mary Ann Liebert, Inc., publishers
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
How To
What should you look for in a holistic doctor?
How do you find a holistic doctor?
Specialization in a particular field is what makes doctors the best. In this case, we talk about holistic medicine. This means that doctors must learn how to treat their patients holistically. They should understand holistic health and why you want to see a holistic doctor.
In addition to knowing about holistic health, the doctor should have a strong understanding of complementary and alternative therapies (CAM), such as acupuncture, chiropractic care, massage therapy, and yoga.
Holistic health practitioners should also be able to diagnose your condition and explain the different treatments available to make an informed decision about your treatment options.
You should also inquire if the doctor is certified through professional organizations like The National Certification Board for Therapeutic Massage & Bodywork, or the American Holistic Medical Association. NBOHMCA certifies in many areas such as naturopathic medicine (naturopathy), acupuncture and homeopathy, clinical nutrition (herbalalism), and aromatherapy.
Check out our directory to find a holistic practitioner near you. If one is not listed, you can search online to find a holistic doctor close by.
For holistic healthcare, please contact your nearest hospital or medical center.
Your local library has books and resources that can help you with holistic health.
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