Latest news with #fermentedfoods
Washington Post
15-07-2025
- Health
- Washington Post
Improve your gut health with our new Try This: Gut Check newsletter
The Washington Post's 'Try This' podcast has a new companion — the Try This: Gut Check newsletter. It's a five-part newsletter series that breaks down what science actually says about how to support gut health without stress, supplements or confusing trends. I'm Cristina Quinn, and I'll be exploring questions like: What's the deal with probiotics? Do fermented foods really help? How do you actually eat more fiber without overhauling your life? Can I throw quinoa on everything?!
Washington Post
10-07-2025
- Health
- Washington Post
Gut Check: Our new 'Try This' newsletter
The 'Try This' podcast has a new companion – the 'Try This: Gut Check" newsletter. It's a five-part newsletter series that breaks down what science actually says about how to support gut health without stress, supplements, or confusing trends. In the newsletter, host Cristina Quinn explores questions like: What's the deal with probiotics? Do fermented foods really help? How do you actually eat more fiber without overhauling your life? Each edition is practical, easy to digest (pun intended), and focused on what works. Sign up for the newsletter here. Subscribe to The Washington Post or connect your subscription in Apple Podcasts.
The Independent
23-06-2025
- Health
- The Independent
I drank kefir for a month and it made me feel like a superhuman – what's the secret behind this gut-friendly drink? (cloned)
While the plant-based revolution might have reduced the amount of lactose in our diets, certain dairy-based foods are making a comeback in the name of good health, and kefir is one of them. I used to think of kefir as one of those slightly icky health foods – probably incredibly good for you but mildly gross. Fermented yogurt? Not the sexiest foodstuff. So despite it being recommended by nutritionists, I eschewed kefir and opted for trendier foods and drinks like kombucha and kimchi instead. These other fermented foods were at least a step in the right direction, especially as new research suggests the health of our guts could be responsible for any number of complaints and maladies. One recent study found that the cure for clinical depression might lie in gut regulation, and another suggested we might sleep better if our gut bacteria were more stable. Foods and drinks that contain gut-friendly bacteria hold a lot of power and we're only just beginning to realise just how essential good gut health is for better long-term wellbeing. Nevertheless, a growing interest in the gut has led to a marketing boost for gut-friendly foods and, once again, kefir has appeared on my radar. 'Kefir is a cousin to yoghurt – the main difference being it contains more different strains of microbes. It's been around for thousands of years yet it's the rise in gut health over the last few years that has brought it back in vogue,' explains Dr Megan Rossi, who goes by The Gut Health Doctor. Dr Rossi continues: 'While there are limited clinical trials looking at the specific benefits, mechanistically it's thought to have added benefits to yoghurt given its high strain diversity and bacteria count. These include benefits with weight management, heart disease, plus a new study from Stanford University showed a high intake of fermented foods was linked with lower markers of inflammation.' One of the things I've become obsessed with in recent years is decreasing inflammation in my body and rolling back my biological age. I'm no Bryan Johnson, but I like to think I've done a pretty good job of this – a recent health scan showed my body's age to be five years younger than my actual age. So, given the reported health benefits of kefir and the fact that I was seeing it absolutely everywhere, I decided to give it a go. I drank kefir, which is high in natural probiotics like lacto and bifido bacterium, every day for 30 days, sipping two different brands in a variety of flavours – I tried natural kefir, kefir with added protein, honey and orange blossom kefir and strawberry to name but a few variations. Not only did I shock myself by absolutely loving the taste, I also loved the results. I had more energy, I felt fuller for longer after meals, my problematic hormonal skin looked better and I found myself looking forward to my morning glass. The skin might have been a red herring, but I was still pleased with how things were going. Dr Rossi recommends consuming 100-200mls of kefir daily, depending on the individual, and your desired outcome also dictates when you should drink it. If you're drinking it to aid digestion and improve your gut health, drinking it on an empty stomach is recommended. However, if you're drinking it as a snack or to improve satiety, after meals is the best time to have it. I opted for 100mls and drank it in the mornings before my breakfast. At this point, my morning routine is pretty detailed, what with all the other health drinks and supplements I take – I have water with electrolytes, a vanilla protein bone broth drink and a coffee with collagen powder, mushroom powder and MCT oil – so adding a small glass of kefir into the mix wasn't a tall order. At first I felt a little unsettled by the pale yogurt-like liquid and the smell of it. I didn't really enjoy the way it coated my tongue and it made the back of my throat feel unpleasant – they always say you should avoid dairy before public speaking for this exact reason. On one occasion I went to a health appointment and was asked to stick out my tongue. I panicked, thinking it would look weird because of all the kefir I'd drunk that morning – luckily I was told I had a very healthy-looking tongue. Of course, some people struggle more with just the slightly bizarre sensation of consuming a thick dairy drink. Those with dairy allergies should avoid dairy-based kefir and despite the fact that it contains low levels of lactose, those who are lactose intolerant should probably give it a miss too. Gut health factbox Experts explain how we can take better care of our gut and boost mood with the right foods 'You can get water kefir and dairy kefir,' Dr Rossi explains. 'Dairy kefir is made with milk and contains lactose, unlike water kefir which is made with sugary water. Generally speaking, homemade dairy kefir is thought to contain around 30 per cent less lactose as the fermentation process reduces some of the lactose present in standard milk.' If you want to avoid dairy altogether then water kefir is probably the way to go. Like kefir made from milk, it comes in a variety of forms and flavours and is suitable for vegans. Dr Rossi also adds that if you are immunocompromised or receiving cancer treatment it's not advised to make your own kefir at home, whether water or milk based, given the risk of contamination. Rather than making my own or drinking water kefir, I drank dairy Kefir from Biotiful and Bio&Me. Having tried plenty of other brands for my research into the best gut health drinks, these two were my favourites in terms of flavour, consistency and price. When it comes to separating a good quality kefir from a poorer quality one, Rossi recommends looking at the ingredient list. 'Sadly many brands are now adding sugars in the form of fruit extracts, versus using whole fruit, and others including new protein products have added sugar in the form of sucrose in them,' she explains. 'Many brands also include thickeners like pectin, which are unnecessary if you get the fermentation technique correct.' I've continued to drink a small glass of kefir each morning and it feels as though it's doing me good. A 2022 paper from the National Library of Medicine suggests that in several studies, kefir has been shown to, 'antagonise pathogens, reduce proinflammatory cytokine production, contribute to cytotoxicity of tumour cell lines and reduce tumour burden, and improve serum glycemic and lipid profiles.' This is high praise for a seemingly straightforward fermented drink. It's higher in protein than milk or traditional yogurt – Greek yogurt offers more protein per gram – and easy to get hold of as most supermarkets stock at least one brand and there are plenty to be found online. With gut health set to be one of the hottest topics in health and wellbeing this year, there's certainly no harm in trying kefir. The bacteria in a single serving could potentially support better digestion, improved immunity and lower inflammation in the body. Despite my initial hesitance to try it, I'm now a kefir convert and love the stuff.
CNET
21-06-2025
- Health
- CNET
12 Probiotic Rich Foods To Keep Your Gut Healthy
Many people talk about probiotics as supplements, but you can actually get these microorganisms through your diet by eating foods high in probiotics. Probiotics can provide benefits such as helping with chronic health issues like IBS and IBD, supporting digestion and maintaining a healthy balance in your gut microbiome by encouraging beneficial bacteria to grow. Fortunately, many probiotic foods are already in your fridge or pantry. You can also find them easily at your local grocery store, so consider adding a few to your next shopping list. What are probiotics? "Probiotics are live microorganisms, often called 'good bacteria,' that help maintain a healthy balance in your gut by promoting the growth of beneficial bacteria and suppressing harmful ones," said Gillean Barkyoumb, a registered dietitian and nutrition expert at Plexus Worldwide, which sells dietary supplements. "Probiotics are commonly found in fermented foods like yogurt, kefir and sauerkraut, as well as in dietary supplements," she added. "Regularly consuming probiotics can support digestion, boost your immune system and may even improve mood and overall well-being." To determine which foods high in probiotics are right for you, we compiled a helpful list below. But before you change your diet, make sure to consult your doctor first. Taste-Testing 6 Apple Cider Vinegar Drinks Taste-Testing 6 Apple Cider Vinegar Drinks Click to unmute Video Player is loading. Play Video Pause Skip Backward Skip Forward Next playlist item Unmute Current Time 0:00 / Duration 1:32 Loaded : 6.43% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 1:32 Share Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset Done Close Modal Dialog End of dialog window. Close Modal Dialog This is a modal window. This modal can be closed by pressing the Escape key or activating the close button. Close Modal Dialog This is a modal window. This modal can be closed by pressing the Escape key or activating the close button. Taste-Testing 6 Apple Cider Vinegar Drinks What are the best foods high in probiotics to eat for a healthy gut? If you want more probiotics in your diet, below are 12 excellent probiotic-rich foods. In addition to these foods, you might also try probiotic supplements. Look for labeling that reads, "contains live cultures" or "contains active cultures" in these common probiotic foods. 1. Yogurt A staple probiotic-rich food, go for yogurt with live and active cultures. Some yogurts are specifically marketed for their probiotic content or to help improve digestion. Yogurt usually has L. acidophilus bacteria, which can promote the growth of good bacteria in your gut. Yogurt is a great option because it's widely available, comes in a variety of flavors to suit your taste and can be eaten straight from the container.2. Kimchi Kimchi is a traditional Korean side dish made by fermenting vegetables with probiotic lactic acid bacteria, so it can give you that probiotic punch. It's made with healthy ingredients like vegetables (most commonly Napa cabbage, carrots, scallions and radish), garlic, ginger, red pepper powder, and other spices. It makes a wonderful side and is traditionally served with steamed rice. Kimchi is associated with research regarding anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health and skin health properties. 3. Pickles You may be surprised to learn that pickles can contain probiotics. You have to make sure you buy fermented pickles, which are usually found in the refrigerated section of the health food aisle. Some brands even advertise probiotic content. They trend under the term "healthy pickles," but be sure to read the nutritional labels to make sure they contain probiotics. You can even make them at home. Some people drink or use the juice the pickles are fermented in. Note that jarred pickles tend to be high in sodium.4. Sourdough Sourdough starter contains lactic acid bacteria. The starter is the environment where yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics are listed in research as one of the benefits of sourdough bread. It's also linked to better blood glucose control, reduced cholesterol, a lower risk of diabetes, reduced cardiovascular disease risk and improved weight control. It also makes a pretty good sandwich bread. 5. Kefir Kefir is a fermented milk made using kefir grain. It starts as a normal cow's or goat's milk, and then a grain-like yeast and lactic acid bacterial colony called kefir is added to the milk. The mixture is left to ferment for around a day and then the milk is filtered from the grains, creating the kefir drink. The resulting drink is a powerful probiotic that actually packs more probiotics than yogurt.6. Kombucha Kombucha is "a go-to for fermented botanicals," Barkyoumb said. "This magic potion has been dubbed the 'immortal health elixir' because of its ability to support whole-body health and wellness while preventing illnesses. High-quality kombucha is filled with probiotics and amino acids that will help your body digest sugar, and is also a great natural hangover cure." This drink is a fermented tea, so you're getting the health benefits of tea with the probiotic boost of a fermented beverage. It's made by adding strains of bacteria, yeast and sugar to either black or green tea, which leads to the drink's probiotic-happy environment. It ferments for about a week or more until it grows a mushroom texture on top. The mushroom is filtered out to make new kombucha. 7. Sauerkraut This German comfort food is actually fermented cabbage made by lactofermenting the vegetable in its brine with salt. As part of the traditional fermentation process, probiotics are in the end product. However, this is another product where you have to specifically buy probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. Canned sauerkraut is usually made with vinegar or it's pasteurized (or both).8. Miso soup This Japanese food is served as a side to many meals. Miso is a paste typically made from fermented soybeans and works as a food condiment to make sauces, spreads and soup stock. Miso soup uses this paste for the stock. Because miso is a fermented food, it packs the probiotic punch. Miso soup works great with larger meals but it also makes a nice, light lunch on its own. 9. Apple cider vinegar Apple cider vinegar is twice-fermented apple juice. It has made the rounds for years as a popular health supplement. It has natural probiotics from the fermentation process. Its benefits need further research, but people also use it for everything from calming acid reflux to weight loss. It has a strong flavor, so if you don't like taking it directly, add it to salad dressing, marinades or pickling liquid. Getty Images/CNET 10. Some cheese Certain types of cheese have probiotics. For instance, aged cheeses that are not heated afterward tend to have probiotics. Examples include Swiss, Gouda, cheddar, Edam, Gruyère, cottage cheese and provolone. The great news is that many popular cheese types have probiotics, including a healthy bowl of cottage cheese topped with fruit. 11. Pickled vegetables Along the same lines as kimchi and pickles, you can also look for any pickled vegetables that specifically list having probiotics. One idea is to look into lacto-fermented escabeche, a pickled dish from Mexico that can contain a wide variety of vegetables. Or you can make a fermented giardiniera, an Italian pickle relish. Using fermented pickled vegetables is also a wonderful way to shop locally and preserve vegetables for use out of season. Tomekbudujedomek/Getty Images 12. Buttermilk Buttermilk may seem like a drink out of Little House on the Prairie, but traditional buttermilk can be an excellent source of probiotics. Buttermilk covers different types of fermented dairy beverages, but traditional buttermilk is liquid skimmed out of the butter-making process. The trick is to avoid cultured buttermilk, the most common type in supermarkets that usually doesn't have probiotics.
Telegraph
19-05-2025
- Health
- Telegraph
What the Germans are getting right about gut health
It's hard to deny, fermented foods are having a moment. Once the preserve of niche health food stores, sourdough loaves, kefir, kimchi, and miso are fast becoming everyday items, celebrated for their gut health benefits. But while our supermarket shelves might be groaning with trendy kefir 'gut health shots' and 'super-beet kimchi', a recent study shows we might be missing a trick when it comes to healthy ferments. The study from the University of California suggests that an old-school staple – sauerkraut – packs an equally powerful probiotic punch, delivering myriad health benefits. It's affordable, easy to make and teaming with gut-healthy live bacteria. Dr Hannah Richards, a gut nutrition specialist, explains that ferments like sauerkraut, 'support immune regulation and reduce inflammation, which can help prevent cancer'. Literally translated as 'sour cabbage' in German (though the dish first originated in China over 2000 years ago) sauerkraut has been a beloved staple in Germany and Eastern Europe for hundreds of years, after it was brought to Europe by the Mongols in the 13th and 14th centuries. Shredded, salted and fermented in its own brine before being ladled into stews and soups by devoted fraus to their young. Its cultural impact was so powerful that during the First World War, 'Kraut' became slang for German soldiers. But don't be deterred by the name – or its ration-era connotations. Tangy, salty, and with just the right bite, sauerkraut offers the same zing as any trendy pickle. But unlike the pickle (which is usually soaked in sugary vinegar) the health benefits are impressive. It all comes down to the fermentation process. 1. It improves digestion As it ferments, sauerkraut becomes loaded with natural enzymes produced by the lactic acid bacteria. These enzymes help break down food into simpler, more absorbable forms, making it easier for your body to access all the vitamins and minerals in your meal, giving more bang for your nutritional buck. Dr Richards explains, 'You want a really good varied amount of bacteria in your gut, the more you have, the better your digestion is going to be.' On top of this, cabbage itself is a cruciferous vegetable, meaning it is naturally rich in the non-digestible fibres known as prebiotics. Unlike probiotics, which are live bacteria, prebiotics help your existing gut microbes thrive. Think of them as fertiliser for your gut ecosystem. 2. Boosts your immune system As over 70 per cent of our immune system lives in the gut, a balanced gut microbiome – the millions of microbes including bacteria, viruses, and fungi that naturally live inside us – is essential. Research shows that sauerkraut's probiotic strains aid just that, and, in the process, strengthen the gut lining. This reduces the leaking of inflammatory toxins, such as lipopolysaccharides (LPS), into the bloodstream. Dr Richards breaks it down: 'By having more bacteria, you have a more balanced microbiome and stronger immune system. Less LPS equals less immune activation, which then equals less inflammation.' Left untreated, inflammation can seriously damage our cells, leading to various health issues including an increased risk of cardiovascular disease, cancers, diabetes, and autoimmune disorders. 3. Can make you happier There is no instant fix or miracle supplement when our mental health dips. Serotonin is the hormone responsible for mood regulation, sleep and appetite amongst other things; those deficient in it often experience symptoms of anxiety or depression. Since a staggering 95 per cent of our bodies' supply is made in the gut means that caring for our microbiomes should be a top priority when it comes to mental wellbeing. Studies have also pointed to the fact that certain strains of probiotic bacteria, such as lactobacillus helveticus and bifidobacteria, longum, found in fermented food like sauerkraut, may also improve symptoms of anxiety and depression. This is because these bacteria produce compounds called short-chain fatty acids which help reduce inflammation. Studies suggest that increased inflammation can lead to higher levels of anxiety. Sauerkraut is also rich in mood-balancing probiotics and minerals such as magnesium and zinc, commonly used by nutritionists to manage mood disorders. 4. Supports heart health 'The gut microbiota plays a really important role in regulating and lowering cholesterol,' says Haworth. 'They do this through the compounds they produce when breaking down the prebiotics found in sauerkraut.' These compounds (short chain fatty acids) help regulate blood fat levels, including lowering LDL cholesterol, the so-called 'bad' kind that can clog up arteries and raise the risk of heart disease. At the same time, a healthy gut can support levels of HDL cholesterol – the 'good' kind – which helps sweep excess cholesterol back to the liver for processing. A happier gut means a healthier heart – and all the more reason to keep an eye on your diet. 5. May reduce cancer risk Cabbage is naturally rich in glucosinolates, found to have 'anti-cancer properties,' says Richards. They are powerful compounds that survive the fermentation process and help detoxify carcinogens, protecting cellular DNA in the process. Research also points to sauerkraut's role in shielding colon cells from oxidative stress, thanks to its anti-inflammatory fibre content and antioxidant vitamins C and K. It is no coincidence, Richard notes, that 'the natural diet, traditions, and culture of food in eastern Europe and parts of Asia are responsible for the lower prevalence of cancer'. So yes please, pass the bigos (a Polish stew made from chopped meat and sauerkraut). A spoonful will do… While delicious, sauerkraut isn't a vegetable to heap onto your plate. Save the serving spoons for the leafy salads. Dr Richards advises that less is more: 'Ferments are great for the gut, but too much can be an overload. You want it to be a pleasant surprise or aftertaste as opposed to overpowering and sour.' Highly fermented foods are potent and medicinal and can have greater side effects than a few ginger shots or a kale binge. If overdone, they can trigger digestive issues like bloating and acid reflux, especially in people with small intestinal bacterial overgrowth (SIBO). 'They need to be seen as a supplement or as a medicinal offering,' advises Richards. 'A tablespoon [roughly 10g] mixed through your salad is enough.' How to include sauerkraut in your diet While perhaps a little scarier than the gut health titans sourdough and Greek yogurt, this superfood can be incorporated into your diet as a sprinkling or a dollop on most everyday dishes. Here's how: As a topping: Sprinkle it on green salads, avocado toast, or a loaded baked potato for an extra zing. In sandwiches or wraps: Pair with sliced chicken or turkey in a hearty sandwich, or add to a falafel and hummus wrap for some delicious depth. In stews and soups: Stir into your pork stroganoff or chicken casserole with a dash of stock or wine. As a replacement for ketchup: You will get the same vinegary hit, without the refined sugar. How to maximise its benefits: Pair it with a varied diet: You need lots of different bacteria in your gut for optimum health. This is achieved by eating a healthy diet varied in colour, texture and taste. Build up slowly: Start with small amounts less often to let your digestive system adjust. Look in the chilled section: Many varieties are pasteurised to extend their shelf-life, killing the majority of the bacteria within. Supermarkets will keep 'live' probiotics chilled. Put the table salt down: Sauerkraut is high in sodium so be careful with over-seasoning the rest of your meal. If your recipe requires salt, use good quality sea salt rather than the processed alternatives. FAQs Is it OK to eat sauerkraut every day? Sauerkraut is incredibly nutritious, and eating a tablespoon, roughly 10g, a day will strengthen your gut microbiome. Is sauerkraut anti-inflammatory? Sauerkraut is highly anti-inflammatory. It contains antioxidants like sulforaphane which help combat inflammation induced by cellular damage. This is because they combat the molecules that damage cells known as 'free radicals'. What is the healthiest way to eat sauerkraut? Raw and in small amounts, preferably just before or during meals to ensure probiotic benefits.
