Latest news with #fermentedfoods
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.
Yahoo
08-05-2025
- Health
- Yahoo
6 "Bad" Foods You Should Be Eating for Better Gut Health, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RD Getty Images. EatingWell design. "Key Takeaways" Dietitians love these six 'bad' foods because they're good for your gut and overall health. Prebiotics, probiotics, antioxidants and resistant starch are gut-friendly nutrients. Other strategies, like getting enough sleep and stressing less, can help your gut health too. When you take care of your gut health, you're supporting healthy digestion, yes, but you're also taking care of your immune, brain, and heart health. That's because the community of microorganisms that call your digestive tract home (aka, your gut microbiome) influences how our bodies absorb nutrients and produce hormones and neurotransmitters. It's no secret that diet plays a big role in gut health, but some of the best gut-healthy foods may surprise you! We spoke with dietitians to help reshape how you think about these six 'bad' foods and to share how they're actually good for your gut. 1. Sauerkraut 'Sauerkraut tops my list of foods that get a bad rap but are good for gut health,' says Lisa Andrews, RD, LD. You may worry about its sodium content, but don't underestimate the potential benefits of this fermented cabbage. A half-cup of sauerkraut has 2 grams of fiber, or 7% of the Daily Value (DV)! Fiber is one of the most important nutrients for regulating digestion and helping your gut bacteria to thrive. 'When consumed mindfully, sauerkraut delivers essential probiotics that support gut and immune health,' says Raksha Shah, M.A., RDN. These probiotics, or good bacteria, are a byproduct of the fermentation process used to give sauerkraut its distinct tangy flavor. Note that the heat used in the pastureuzation process when canning or jarring sauerkraut kills off the probiotics so raw sauerkraut is your best bet for gut health. 'It [sauerkraut] can be used as a condiment on sandwiches in place of pickles or as a topping on pork or in bean dishes such as black-eyed peas,' says Andrews. Try making it yourself with this Simple Sauerkraut recipe. 2. Beans Beans, beans are good for your heart, the more you eat them…you know how the rest of the saying goes. But don't let the fear of gas steer you away from these nutritious legumes. 'Although they are sometimes avoided due to fear of bloating, beans and lentils are among the most beneficial prebiotic foods for promoting gut microbial diversity and resilience,' says Shah. They're also one of the most underrated sources of fiber. A half-cup of black beans has 8 grams of fiber. That's almost 30% of the DV. Your body may need some time to adjust to all that fiber, so consider slowly increasing your intake of beans if they're not already a staple in your diet. Keep in mind that if they cause a little gas, this may actually be a good sign for your gut microbiome. 'Gas is good in my opinion! It means your body is making bacteria in your bowel to fuel your gut microbiome,' says Andrews. 3. Potatoes 'Potatoes are often labeled as unhealthy due to their high glycemic index, but when cooked and cooled, they develop resistant starch, which improves insulin sensitivity, reduces inflammation, and supports gut microbial diversity,' says Shah. Resistant starch doesn't get digested in your small intestine. Instead, it gets fermented by microorganisms in your colon to create beneficial short-chain fatty acids. These are responsible for the plethora of benefits associated with eating resistant starch. One way to enjoy cooked and cooled potatoes is potato salads! For inspiration, give these delicious potato salad recipes a try. 4. White Rice Just like potatoes, white rice gets a bad rap because it's a refined carb. However, it can be another source of gut-friendly resistant starch. 'Cooking and then cooling rice increases the content of resistant starch, maximizing your fiber intake. So, embrace leftover rice!' says Ana Pruteanu, M.S., RDN, LDN, CEDS-C. Research shows the benefits of cooling and then reheating rice not just on gut health, but on blood sugar regulation as well. A study evaluated the impact of freshly cooked white rice versus white rice that was cooked and then cooled for 24 hours before reheating. In people with type 1 diabetes, the cooled white rice resulted in a smaller rise in blood sugar levels after eating compared to the freshly cooked white rice. That's thanks to the differences in resistant starch. 5. Cruciferous Veggies Cruciferous veggies include broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes, and turnips. 'Cruciferous vegetables often get a bad rap because they can tend to cause bloating for some individuals. While this is true, it does not mean that they are a food that people should not enjoy,' says Alyssa Smolen, M.S., RDN, CDN. In fact, studies show that thanks to their sulphur-containing chemicals, cruciferous vegetables may help reduce the risk of colorectal cancer. 'Cruciferous vegetables are loaded with fiber, which is crucial for maintaining good gut health and feeding our gut bacteria,' says Smolen. For example, a cup of Brussels sprouts has 3 grams of fiber, or about 10% of the DV. If you're sensitive to these veggies, consider consuming them in smaller portions. For example, try a small helping of these Roasted Romesco Vegetables for a flavorful, high-fiber side. 6. Chocolate If you love eating something sweet after dinner, consider making it a piece of dark chocolate. It could be good for your gut. 'Dark chocolate provides polyphenols, plant compounds that feed beneficial gut bacteria and help reduce gut inflammation,' says Shah. A study found that healthy adults who ate an ounce of 85% cocoa chocolate every day for three weeks had more diverse gut microbiomes than those who ate no chocolate. The chocolate acted as a prebiotic, helping beneficial gut bacteria to grow and thrive. The same wasn't true for 70% cocoa chocolate, likely because it doesn't have as many cocoa polyphenols. Other Strategies for Better Gut Health Your diet undoubtedly impacts your gut health, but it's not the only thing to consider. Here are other ways to improve your gut health: Stay hydrated. 'Stay hydrated to support digestion and maintain a healthy gut lining,' recommends Shah. Especially as you increase your fiber intake, it's important to also increase your fluid intake. Water helps the fiber work better, making stool softer and easier to pass. Manage stress. 'Identifying stressors and creating a stress management plan—with coping strategies, supportive resources, and wellness tools—can help maintain a healthy gut,' says Macy Diulus, MPH, RD, LD, CDCES. After all, there is a huge link between stress and digestive illnesses. This is especially true for irritable bowel syndrome (IBS). Get good sleep. While you sleep, your body is hard at work repairing and recharging. So it's no surprise that getting good sleep is important for many aspects of health, including gut health. Studies show that sleep deprivation can lead to problems in your gut microbiome, so aim for a full 7–9 hours each night. The Bottom Line Although you may have written off certain foods as 'bad', their benefits may surprise you. When it comes to gut health, dietitians recommend incorporating sauerkraut, beans, cruciferous veggies, and dark chocolate for their fiber, probiotics, and prebiotics. Cooked and cooled potatoes and white rice are other great options because they have resistant starch. These foods can help feed the good bacteria in your gut to support a healthy gut microbiome, keep you regular and lower gut inflammation. Read the original article on EATINGWELL
CNET
07-05-2025
- Health
- CNET
Keep Your Gut Healthy With These 12 Probiotic Foods
When it comes to keeping yourself healthy, your mind may immediately think of exercise or a balanced diet. But how often do you consider probiotics to ensure that your gut and immune system are capable of doing their jobs? Adding probiotic-rich foods to your diet can provide a variety of benefits including helping chronic health issues like IBS and IBD. Instead of reaching for a probiotic supplement, consider shifting your diet to better support your health. "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 probiotic foods are right for you, we compiled a helpful list below. But before you change your diet, make sure to consult your doctor first. Read more: Is There Really a 'Healthy' Soda Out There? 6 Experts Weigh In Taste-Testing 6 Apple Cider Vinegar Drinks Taste-Testing 6 Apple Cider Vinegar Drinks Click to unmute Video Player is loading. Play Video Play Skip Backward Skip Forward Next playlist item Unmute Current Time 0:00 / Duration 1:32 Loaded : 38.57% 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 probiotic foods to eat for a healthy gut? If you want more probiotics in your diet, below are 12 excellent probiotic 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 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. 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. 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 does not have probiotics.
