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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Fermented foods are foods that have undergone a process called fermentation, where beneficial bacteria or yeasts convert sugars or carbohydrates into alcohol, acids, or gases. This creates a unique flavor profile and increases the shelf life of the food. Examples include yogurt, sauerkraut, kimchi, kombucha, and miso. Including fermented foods in the diet can offer several benefits for overall health and well-being.
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Fermented foods are rich in beneficial bacteria known as probiotics, which can help restore and maintain a healthy balance of gut bacteria, promoting better digestion and nutrient absorption. This can aid in alleviating digestive issues such as bloating, gas, and constipation.
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The gut plays a significant role in immune system health. Probiotics found in fermented foods can stimulate the production of immune cells, strengthen the gut barrier, and help regulate immune activity, reducing the risk of infections and promoting overall immune function.
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Fermentation can enhance the bioavailability and absorption of certain nutrients in foods. For example, fermentation can increase the levels of B vitamins and vitamin K2 in certain fermented foods. These nutrients are essential for energy production, blood clotting, and bone health.
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A diverse and balanced gut microbiome is associated with better health outcomes. Including a variety of fermented foods in your diet introduces different strains of beneficial bacteria, promoting microbial diversity in the gut. This diversity is linked to improved digestion, metabolism, and overall well-being.
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Some research suggests that consuming fermented foods may be associated with weight management. Probiotics in fermented foods may help regulate appetite, improve insulin sensitivity, and influence the storage of fat in the body, potentially supporting healthy weight management.
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A healthy gut microbiome can positively impact mental health. Consuming fermented foods that contain probiotics may contribute to this effect by influencing the production of neurotransmitters and reducing inflammation in the gut and brain.
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Benefits may vary depending on the type of fermented food and individual differences. Include a variety of fermented foods in your diet, such as yogurt, sauerkraut, kimchi and kefir, to maximize the potential benefits. As with any dietary changes, it's advisable to consult with a healthcare professional before.
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