Digestive health and probiotic foods -
Natto is also high in vitamin K, an important nutrient involved in calcium metabolism and bone health In studies involving hundreds of Japanese women, natto intake was associated with reduced bone loss in those who were postmenopausal 14 , The fermentation of natto also produces an enzyme called nattokinase.
In studies, high doses of this enzyme have been used to treat blood clots and lower blood pressure. However, the amount of nattokinase in a portion of natto can vary, and taking a high dose supplement is not the same as eating natto 16 , 17 , Natto is a fermented soybean product.
Its high fiber content may promote bowel regularity and help prevent bone loss. It also produces an enzyme that may reduce blood pressure and dissolve blood clots.
Animal studies suggest that drinking kombucha may help protect the liver from damage caused by exposure to harmful chemicals Plus, test-tube studies have found that kombucha may help induce cancer cell death and prevent the spread of cancer cells 20 , Some animal studies have even found that kombucha may help decrease blood sugar, triglyceride, and LDL bad cholesterol levels 22 , Although these results are promising, further human research is needed Thanks to its rising popularity, kombucha can be found at most major grocery stores.
Many kombucha drinks are high in added sugar, and others may contain sugar substitutes such as sugar alcohols , which some people may prefer to avoid You can make kombucha at home , but it should be prepared carefully to prevent contamination or overfermentation.
Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies suggest that it could help protect the liver, decrease blood sugar, and lower cholesterol and triglyceride levels. Miso is a common seasoning in Japanese cuisine. Miso soup is traditionally served for breakfast.
An older study in 21, Japanese women suggested that eating miso soup was linked to a lower risk of breast cancer Another older study involving more than 40, people associated a higher intake of miso soup with a lower risk of stroke in Japanese women Miso may also help lower blood pressure and protect heart health.
A study in rats found that long-term miso soup intake helped normalize blood pressure levels Plus, a study in middle-aged and older Japanese adults found that frequent miso soup intake may lead to a lower heart rate. This study also concluded that miso soup did not elevate blood pressure, despite its saltiness In particular, Japanese researchers have linked miso soup intake to a higher risk of stomach cancer.
This type of cancer is associated with a high sodium diet One study found that eating 3—4 cups of miso soup per day raised the risk of stomach cancer, and a review concluded that men who ate 1—5 cups per day had an increased risk of stomach cancer 32 , Miso is a seasoning made from fermented soybeans.
It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues. When you sustain high levels of insulin for long periods, your body stops responding to it as usual, resulting in high blood sugar levels and insulin resistance.
In one study, 21 people with prediabetes ate either fresh or fermented kimchi for 16 weeks. At the end of the study, those who ate fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people consumed either 7.
The researchers found that higher kimchi intake led to greater decreases in blood sugar, cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
Kimchi is made from fermented vegetables such as cabbage and radishes. Studies have found that it may help reduce insulin resistance and cholesterol levels. Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria.
Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin , antioxidants that can help promote eye health and reduce your risk of eye disease Sauerkraut may also support digestive health.
In a small Norwegian study of 34 people with irritable bowel syndrome IBS , those who added sauerkraut to their diet saw significant improvements in IBS symptoms To get the most health benefits, consider choosing unpasteurized sauerkraut. Pasteurization kills beneficial bacteria.
Sauerkraut is made from fermented shredded cabbage. Yogurt has also been associated with a wide variety of health benefits. One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults This creamy dairy product may also help prevent weight gain.
A review funded by the Danone Institute International associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing. Additionally, opt for products with minimal sugar.
Probiotic yogurt is made from fermented milk. Although most fermented foods are generally considered safe, some varieties — including fermented milk products such as kefir — are more susceptible to contamination with toxins and bacteria Fortunately, advances in processing methods and quality control have reduced the risk of contamination and spoilage in commercially available fermented foods.
Practicing proper food safety when storing and handling fermented foods can further reduce the risks While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial For the best results, start by eating one or two servings per day, and then slowly work your way up.
Fermentation may help increase both the shelf life and the health benefits of many foods. The probiotics in fermented foods have been associated with improvements in digestion and immunity, weight loss, and more 1 , 2 , 3. In addition to containing these beneficial probiotics, fermented foods aid in many other aspects of health and are an excellent addition to your diet.
Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet. You can add probiotic yogurt to your parfaits, mix kimchi into rice bowls, and trade bacon for tempeh bacon. Adding probiotic foods to the diet slowly can help in avoiding any digestive symptoms that higher amounts of probiotics may cause.
Harvard Health Publishing. Fermented foods for better gut health. How to get more probiotics. University of Chicago Medicine. Debunking the health benefits of apple cider vinegar. Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG.
Milk kefir: nutritional, microbiological and health benefits. Nutr Res Rev. Lisko DJ, Johnston GP, Johnston CG.
Effects of dietary yogurt on the healthy human gastrointestinal GI microbiome. Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML. The comparison of food and supplement as probiotic delivery vehicles.
Crit Rev Food Sci Nutr. Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Bourrie BCT, Willing BP, Cotter PD.
The microbiota and health promoting characteristics of the fermented beverage kefir. Front Microbiol. Harvard Medical School. Fermented foods can add depth to your diet. April 19, August 23, By Amber J. Tresca Amber J.
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The good Ditestive in Best creatine products foods probiotics may Digfstive Digestive health and probiotic foods, boost immunity, proobiotic a healthy weight and more. Lisa Valente is a registered dietitian Digestive health and probiotic foods nutrition flods. She Digestive health and probiotic foods at the Immune-boosting habits of Vermont, where she completed Digestige undergraduate studies foods nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Women's Digestive health and probiotic foods may Dogestive commission adn the links on this Dlgestive, but we only feature products we probuotic in. Anr Trust Us? Ajd often told to trust your gut when it comes to making a tough decision, but Digwstive move wakefulness and well-being doesn't require Cranberry-infused water recipes second thought is the choice to look after your gut. One hexlth the ways your digestive system is able to handle everything it does is by playing host to a variety of bacteria, and you've probably already heard of one type: probiotics. Probiotics are "live microorganisms that, when administered in adequate amounts, confer a health benefit on the host," according to the International Scientific Association for Probiotics and Prebiotics ISAPP. If that seems a little vague, it's because research on how exactly probiotics support the gut, how much or what bacteria a food should contain for you to tap into the health benefits, and how well they are able to survive digestion, is still ongoing, explains Gena Hamshaw, RD, and author of The Full Helping blog.
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