Crauti and kefir, miso and yogurt: different foods (and flavors) that however have one characteristic in common. That of being everyone fermented foods, as well as precious allies for our health.
When we talk about fermented foods we are in fact referring to to foods and drinks that perform an important function: best support the intestinal microbiota, on whose well-being the health of our entire organism depends. Even the mental one, as several studies have now highlighted. Their superpower? Fermented foods and drinks contribute to the increase The number of probiotics, i.e. “good” bacteria which pass through our intestines and which have beneficial effects. Microorganisms which, under optimal conditions, are naturally present in the microbiota but, in case of dysbiosisor alterations, it may be useful to assume through nutrition, also focusing on fermented foods.
Fermented and postbiotic foods
But that’s not all: this type of food offers the intestine not only a good dose of probiotics but also of postbiotics. This term indicates them chemical substances, among which vitamins, enzymes and polysaccharides, released by bacteria during fermentation, which turned out to be particularly effective against inflammation and chronic infections.
Fermentation: what is meant?
Far from being a recent discovery, the fermentation it’s actually one ancient traditionborn fromneed to preserve food, when refrigerators didn’t yet exist. In fact, there are many fermented foods. As Professor Maria Rescigno writes, a scientist among the leading international microbiota experts and author of the book “Genius Microbiota. Heal the intestine to heal the mind” (Vallardi,) “it is estimated that there are about five thousand different varieties of fermented foods. Depending on what foods are most consumed in a given culture, different types of fermented products have established themselves. For example, in Europe, India and the Middle East mostly dairy products are found; while in Asia, especially in Korea, China and Japan, where animal breeding is less frequent, mainly rice, vegetables and wheat are fermented; in Africa there are still different fermented products, starting from cereals, wheat and tubersthe”.
Each culture therefore boasts its fermented foods, even if today some foods coming from different traditions are now also part of the our nutrition. Which ones can be useful introduce into the diet? With the help of the doctor Maria Bravo, nutritional biologist of Humanitas San Pio we have identified and analyzed 6 fermented foods, friendly to the intestine (and health).
Fermented foods: protein-rich kefir
Among the fermented foods we hear about most often there is undoubtedly the kefirfermented drink of Caucasian origin that can be obtained from milk or other liquids using lactic ferments and yeasts. Fermentation makes it a product easily digestible and capable of promoting intestinal health: kefir helps to relieve intestinal symptoms, promotes intestinal motility, reduces flatulence and can support the health of the intestinal flora.
How should it be consumed to fully exploit its benefits? «An idea could be to consume it for breakfast along with a portion of whole grains and fresh fruitin such a way as to further enrich it also fruit vitamins – explains Dr. Maria Bravo. – Alternatively it can also be consumed as snack in the form of a smoothie with fruit».
From Korea, the benefits of Kimchi
Less known but equally valuable for the health of the intestinal microbiota is the kimchia Korean preparation based on fermented vegetables and spices: in the traditional recipe, which has even become part of the Intangible Heritage UNESCOfresh cabbage is fermented in a particular brine.
In addition to its particularly tasty taste, Kimchi is considered a real super food thanks to its high content of probiotics and of fibers which protect intestinal health and regularity, absorbing excess sugars and cholesterol. A concentrate of well-being, therefore, a front of very few calories seeing as the kimchi recipe does not involve the use of fats. Consumed alone or as an accompaniment to enrich second courses based on vegetables, meat and fish, it can also be prepared at home.
Fermented foods: miso
The typical condiment of Japanese origin also falls under fermented foods: it is in fact obtained from fermentation of yellow soybeans, sea salt and cereals, especially rice or barley. Ideal for promoting intestinal regularity, even the miso provides probiotics capable of rebalancing the microbiota. To fully exploit its beneficial effects, however, it would be necessary dissolved in a little water and added to dishes only at the end of cooking without boiling it: the good bacteria it is rich in, in fact, are particularly sensitive to heat.
The pairing Right? To enhance its effects, miso can be combined with foods that provide prebiotics, or substances that promote the proliferation of beneficial bacteria. Among these, i whole grains, rocket but also broccoli, onion and chicory.
Tempeh, an ally in menopause
Tempeh, on the other hand, is one traditional Indonesian preparationobtained from fermentation of yellow soybeans. Also known as soybean meat, is presented below loaf shapewith a dry and solid consistency and is very versatile because it can be cooked in different ways: steamed, pan-fried and even in the oven. In addition to the supply of good bacteria for the intestine, tempeh is also recommended in menopausesince it contains natural phytoestrogens.
The benefits of sauerkraut
Well yes, even i sauerkraut belongs to the list of fermented foods since they derive from fermentation of raw cabbage. Sauerkraut is also low in fat and cholesterol-free they aid digestion and are perfect allies for keeping the intestine healthy. But there is a but. To really exploit its properties, it is in fact necessary to lend at the time of purchase pay attention to the label: sauerkraut, in fact, they must not be added with sugars, which would increase their caloric intake, making them too harder to digestand must not contain preservatives.
How best to introduce them into your diet? «Sauerkraut can be consumed either as a side dish but also as a tasty appetizer – suggests the nutritionist – to be accompanied by a complete meal containing proteins and good fats. Even vegetable proteins, such as legumes, can be an excellent dish to eat sauerkraut with. The combination to try? Chickpea humus with sauerkraut».
Yogurt: pay attention to the label
Finally, it is impossible not to mention yogurt, food obtained by fermenting milk with specific bacteria. The big advantage? Yogurt allows you to take quality proteins and other nutrients present in milk with greater digestibility. However, it is essential to keep in mind that not all yogurts are the same. «To fully exploit its probiotic effect, yogurt It must not contain added sugars or artificial sweetenerswhich would end up negatively influencing the microbiota intestinal. Furthermore, active probiotics must be clearly indicated on the label” – underlines the expert.
The useful tip? Better consume it well in advance of the expiry date: there are more viable lactobacilli and the effect probiotic is greater.
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