Fermented foods are experiencing a true resurgence: from homemade kefir to trendy kimchi. The interest in a "healthy gut" has made them an integral part of balanced nutrition. And for good reason — behind a simple jar of cabbage or a glass of kombucha lies powerful support for the microbiome, immunity, and even mood.
1. Support Gut Microflora
Fermented foods are a natural source of probiotics, live microorganisms that help maintain the balance of microflora. They reduce bloating, promote better digestion, and even affect emotional well-being — as a significant portion of serotonin, the "happiness hormone," is produced in the gut.
2. Improve Nutrient Absorption
Fermentation literally "pre-digests" foods, breaking down complex compounds and making vitamins and minerals more accessible. The levels of B and C vitamins increase in fermented vegetables, and iron and zinc are more easily absorbed from plant foods.
3. Reduce Inflammation
A healthy microbiome strengthens the intestinal barrier and reduces chronic inflammation — a common cause of fatigue, rashes, and weight fluctuations. Regular consumption of fermented foods helps the digestive system function calmly and steadily, improving overall well-being.
4. Support Normal Blood Sugar and Cholesterol Levels
Probiotics help regulate blood glucose and lipid levels. Studies show that fermented foods lower levels of "bad" cholesterol and triglycerides, as well as help maintain stable blood sugar — especially important during stress and irregular eating.
What to Add to Your Diet
Kimchi
A Korean superfood that has gained worldwide popularity. Fermented cabbage with chili, garlic, and ginger is rich in probiotics and potassium. According to RidLife, kimchi helps lower blood pressure, fasting blood sugar, and triglycerides, as well as supports the microbiome and reduces bloating.
Sauerkraut
A classic source of fiber, vitamin C, and beneficial bacteria. It strengthens the immune system, improves digestion, and maintains the balance of microflora. The key is to choose a natural product without vinegar and sugar, or better yet, make it yourself.
Dairy Products
Kefir, plain yogurt, ayran, and buttermilk are accessible sources of probiotics. They help restore gut microflora, improve calcium absorption, and support the body after antibiotic use.
Fermented Fish
An unusual but beneficial product popular in Asian and Scandinavian cuisine. Fermented fish is rich in amino acids and enzymes that promote better digestion and metabolism.
Fermented Beverages
Kombucha and kvass are refreshing alternatives to sugary drinks. They boost metabolism and support gut health. The key is to ensure there is no excess sugar in the ingredients.
Source: Kleo.ru
Leave a comment