Nutrition
By Nancy Adler
Probiotics have been associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss. Fermentation is a process that involves bacteria and yeast breaking down sugars. Not only does fermentation help enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut.
Kefir is a type of cultured dairy product. It’s made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that’s often compared to yogurt. Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health. I refer my clients to using kefir because so many are lactose intolerant. Not only does the kefir drink help improve lactose digestion, but it also contains less lactose than milk. When kefir grains and milk are combined to make the kefir drink, the bacteria in the kefir grains help ferment and break down the lactose in the milk.
Tempeh is made from fermented soybeans that have been pressed into a compact cake. This high-protein meat substitute is firm,but chewy and can be baked, steamed, or sautéed before being added to dishes. In addition to its impressive probiotic content, tempeh is rich in many nutrients that may better your health. For example, soy protein has been shown to help reduce certain risk factors for heart disease. Tempeh is perfect for vegetarians and meat-eaters alike. Use it for anything from sandwiches to stir-fries to take advantage of its many health benefits.
Natto is a staple probiotic food in traditional Japanese cuisine. Like tempeh, it’s made from fermented soybeans. It has a very strong flavor and slippery texture. Natto is loaded with fiber! Fiber may help support digestive health. It moves through the body undigested, adding bulk to stool to help promote regularity and alleviate constipation. Natto is also high in vitamin K, an important nutrient that’s involved in the metabolism of calcium and plays a major role in bone health . Natto intake is associated with reduced bone loss in those who are postmenopausal.
Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus. It’s most often found in miso soup, a flavorful dish made up of miso paste and stock. Miso soup is traditionally served for breakfast. Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that long-term consumption of miso soup helped normalize blood pressure.
Kimchi is a traditional Korean dish made with salted fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers. It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots. Though kimchi is usually fermented for a few days to a few weeks before serving, it can be eaten fresh, or unfermented, immediately after preparation.
Sauerkraut is a popular condiment consisting of shredded cabbage that’s been fermented by lactic acid bacteria. It’s low in calories but contains plenty of fiber, vitamin C, and vitamin K. The antioxidant content of sauerkraut may also have promising effects on cancer prevention. You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup, or use it to top off a satisfying sandwich. To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.
Yogurt is produced from milk that’s been fermented, most commonly with lactic acid bacteria. It’s high in many important nutrients, including calcium, potassium, phosphorus, riboflavin, and vitamin B12. Fermented milk products such as probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure . Enjoying yogurt each day improves bone mineral density and physical function in older adults.
Fermentation can help increase both the shelf life and health benefits of many different foods. The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss, and more. In addition to containing these beneficial probiotics, fermented foods can have a positive impact on many other aspects of health and are an excellent addition to your diet.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
