The base for our well-being lies in the gut! As numerous scientific studies have shown, the gut microbiome is a crucial player for metabolic health. This complex ecosystem of billions of microorganisms influences everything from digestion to your immune response. We know, of course, that a balanced diet with plenty of vegetables, lean protein and fiber is important for the microbiome. But beyond that, there are special superfoods that can give your microbiome an extra boost every day. We're talking about fermented foods, which play an important role on the menu of many cultures around the the world.
What is Fermentation?
Fermentation is an age-old culinary technique that transforms ordinary foods into nutritional powerhouses. This process involves the action of beneficial bacteria, yeast, or fungi that break down the sugars and starches in food, resulting in the production of beneficial compounds. Fermentation not only enhances the flavor and preservation of food but also generates probiotics – live microorganisms that confer health benefits when consumed.
Fermented Delights from around the world
From sauerkraut and kimchi to yogurt and kefir, there is a huge variety of delicious fermented foods. Each culture has its own array of fermented dishes, often rooted in tradition and passed down through generations. These foods offer a rich spectrum of probiotics, each contributing its unique strain of microorganisms to the microbiome. Here is just a small selection:
Yoghurt: Probably the best-known fermented food! Opt for natural yogurt rather than the sweetened varieties, as sugar tends to harm the microbiome.
Kefir: A fermented milk drink similar to yogurt but thinner in consistency. It's cultured with kefir grains, which are a combination of bacteria and yeast.
Sauerkraut: Finely shredded cabbage that has been fermented by various lactic acid bacteria. It's a staple in German cuisine.
Kimchi: A classic Korean side dish made from fermented vegetables, primarily napa cabbage and Korean radishes, seasoned with a mix of spices.
Miso: A Japanese seasoning produced by fermenting soybeans with salt and koji (a type of fungus). It's often used to make miso soup.
Pickles: Various vegetables, such as cucumbers, carrots, and green beans, can be fermented in brine to create delicious pickles.
Kombucha: A sweetened tea that's fermented using a symbiotic culture of bacteria and yeast (SCOBY). It results in a slightly effervescent, tangy beverage.
Fermented Cheeses: Many cheeses undergo fermentation during their production process, contributing to their unique flavors and textures.
Traditional Sourdough Bread: Made with a natural yeast culture, sourdough bread undergoes a slow fermentation process, resulting in a tangy flavor and improved digestibility.
Fermented Condiments: Soy sauce, mustard, gochujang sauce and other sauces are fermented for a deeper and more complex taste.
Feed Your Microbiome
Fermented foods are teeming with probiotics, which introduce beneficial microorganisms into the gut. These probiotics can help maintain a balanced gut microbiome by crowding out harmful bacteria and promoting diversity. But fermented foods have many other benefits as well:
Improved Digestion: The enzymes produced during fermentation aid in breaking down complex molecules, making nutrients more accessible for absorption. This can lead to improved digestion and reduced gastrointestinal discomfort.
Enhanced Nutrient Bioavailability: Fermentation can increase the availability of certain nutrients, such as B vitamins, minerals, and amino acids. These nutrients play a vital role in various bodily functions and contribute to overall well-being.
Immune System Support: A significant portion of the immune system resides in the gut. The balanced microbiome fostered by fermented foods can positively impact immune function, helping the body defend against infections and illnesses.
Mood and Mental Health: Emerging research suggests a strong connection between the gut and the brain, often referred to as the "gut-brain axis." A healthy gut microbiome is associated with better mental well-being and may contribute to the regulation of mood and stress levels.
Make Fermented Foods Part of Your Diet
It doesn’t have to be sauerkraut day in and day out (although it’s delicious!). Here are some easy ways to make fermented food a regular part of your meals:
Enjoy yogurt with fresh fruits, nuts, and a drizzle of honey for a delightful breakfast or snack.
Experiment with Sauerkraut and Kimchi! Serve them as side dishes, add them to salads or even use them in sandwiches.
Enjoy some Kombucha: This tea-based drink comes in a variety of flavors and is a very refreshing way to support your gut health.
Explore Kefir: Similar to yogurt but in liquid form, kefir can be enjoyed as a beverage or used as a base for smoothies.
Add spice and flavor with fermented condiments: Options like tamari, mustard, gochujang sauce and pickles can give depth and taste to your dishes while contributing to a diverse microbiome.
Want to experiment? Try this Kimchi sandwich!
Here’s an easy and quick recipe for a delicious sandwich made of fermented foods: Toast 2 slices of sourdough toast. Thinly spread mustard on both slices. Heap on a few tablespoons of Kimchi and cover each sandwich slice with Cheddar cheese. Bake under the oven grill and enjoy with a little gochujang sauce on the side.
Boost your microbiome with Unicity Probionic Plus
If you want to provide your microbiome with even more probiotics, try Unicity Probionic Plus! ProBionic Plus offers eleven probiotic strains to colonise your gut. These probiotic strains are microencapsulated so that they can pass through the stomach without being damaged and fully work in your digestive system. You can take Probionic Plus with water or other fluids or even sprinkle it on top your yogurt or other foods. Give it a try!