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Spector believes “everyone would be healthier if they had some fermented foods every day of their lives.“. If you start to add fermented foods to your diet, don’t be surprised if you find ...
- Carl Hanson
- Add a little kraut or kimchi to breakfast burritos or scrambles.
- Slip a forkful into lunch wraps and sandwiches.
- Add some kimchi or sauerkraut to grilled cheese sandwiches.
- Make this tofu soup with fermented miso paste.
Apr 10, 2024 · Here’s what to expect if your diet is rich in fermented foods: 1. Gut Health. Fermented foods support gut health by easing digestion and promoting a healthy balance in your gut microbiome. This can have beneficial effects for people who suffer from constipation, diarrhea, or other digestive complications.
Aug 20, 2024 · 1. Kefir. Kefir is a fermented milk product (made from cow, goat or sheep’s milk) that tastes like a drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Kefir has been consumed for well over 3,000 years.
- Sauerkraut
- Kimchi
- Kefir
- Kombucha
- Miso
- Tempeh
- Yogurt
- The Bottom Line
Recipe to Try: Simple Sauerkraut Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. A 2018 study in Foodsfound that sauerkraut's microbiome (the colonies of bacteria) grows rapidly during the fermentation process and stays stable during packa...
Recipe to Try: Homemade Kimchi This spicy Korean-style side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits. For example, a 2018 review in the Journal of Nutrition and Healthfound that in human trials, kimchi showed numerous health benefits including lowering blood lipid leve...
Recipe to Try: Berry-Mint Kefir Smoothie A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics. A 2021 review in Frontiers in Nutritionsuggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders. Just as with yogurt, the probiotics in kefir help break down lactose...
Recipe to Try: Lemon-Ginger Kombucha Cocktail Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria. The drink is often flavored with herbs or fruit. You can find kombucha in natural foods stores, farmers markets and your regular grocery store. A 2019 study in the journal Nutrientshighlights kombucha's anti...
Recipe to Try: Miso Vegetable Soup A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It's a bold taste, so a little goes a long way (which is good because it's also high in sodium). A 2020 BMJstudy found an association between higher intakes of miso and a reduced chance for dying early. Miso is typically...
Recipe to Try: Gochujang-Glazed Tempeh & Brown Rice Bowls Tempeh is made from naturally fermented soybeans. It's similar to tofu in that it's a plant-based protein made from soy, but unlike tofu, tempeh is fermented. It also has a firmer texture and a slightly nuttier flavor profile. Because it contains all the essential amino acids, it's a complet...
Recipe to Try: Ricotta & Yogurt Parfait Yogurt is made by fermenting milk. Yogurt labeled with the "Live & Active Cultures" seal guarantees 100 million probiotic cultures per gram (about 17 billion cultures in a 6-ounce cup) at manufacturing time, according to the International Dairy Foods Association. Even yogurts without this seal contain probiot...
Fermented foods contain probiotics, which are good bacteria. Bacteria like to hang out in our guts and they influence our health. Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants. Including fermented foods in your diet can mean better overall health, so try adding some to your plate ...
Feb 5, 2020 · 3. Your body needs help making certain vitamins. Good bacteria are to thank for synthesizing, or producing, many vitamins your body needs. That list includes vitamins B1, B2, B3, B5, B6, B12 and K ...
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Apr 19, 2021 · Add the vinegar to the salt water, and pour the mixture over the vegetables to fill the jar to within 1 inch of the top. Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid. Set the jar on the counter and cover with a fermentation lid.
