As of today, lots of fermented foods end up on our plates. They make the intestine healthy and help digestion.
Even though fermented foods are in vogue right now. We did not invent fermentation.
The Babylonians are said to have used it to preserve food over 7000 years ago.
Today we know: Fermented foods are mega healthy. They stimulate the growth of good intestinal bacteria. And that leads to a healthy intestinal flora.
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But fermented foods are said to be able to do even more. They are said to stop the spread of viruses, bacteria and fungi. They are also said to have cholesterol-lowering, detoxifying and anti-inflammatory effects.
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What are fermented foods
Now it's getting a little complicated. But I try to keep it simple :)
Fermentation of food is nothing more than a material transformation of the food. Bacteria and fungi are responsible for this.
The term is derived from Latin. Fermentation means "fermentation".
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Bacteria and fungi virtually refine our food. This makes the bioavailability higher.
And this in turn means nothing other than that fermented foods are more easily absorbed by the body.
During fermentation, the pH value of the food changes to acidic.
Now pathogens that would normally cause the food to spoil can no longer colonize. And this ensures that fermented foods are durable.
Tip:
In this process, they become probiotic foods. That is, those that our intestinal bacteria particularly love. Indeed, the lactic acid bacteria support digestion and intestinal flora.
That's why you should start fermenting foods today!
Fermented foods should be a regular part of your diet.
How fermented foods affect the body
Fermented foods contain lots of healthy bacteria. They are also called probiotics. These bacteria can help your gut get back into balance. They can also improve digestion.
Probiotics are also said to be able to stabilize blood sugar levels and improve the immune system. They also help against flatulence.
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Your gut has an enormous influence on your health. It influences your immune system and helps it to really get going. The fitter our immune system, the better we feel.
So it makes a lot of sense to eat fermented foods.
The Fermented Food List
For thousands of years, fermented food was on the menu. Sometimes even every day. After all, there were no refrigerators or other ways to preserve food. After that, it was quiet around probiotic foods for a few years.
Today they are celebrating their revival. Slowly, fermented foods are returning to our plates. Especially because we now know how healthy these dishes are for our intestines.
Do you know the secret to a fit gut?
If you don't eat fermented foods at all, you're not providing your intestines with enough good bacteria. Too bad actually, because our intestinal flora would be happy about good food :)
To help you know, here comes a list of all the common fermented foods.
Fermented food list
1. sauerkraut
The absolute classic of fermented foods. Sauerkraut not only tastes delicious and is food for your intestinal bacteria, it provides plenty of vitamin C, iron, folic acid, fiber and lactic acid bacteria.
However, sauerkraut is only really healthy if it has not been pasteurized. If it is heated to high temperatures, the bacteria are killed. That is why it is best to make fermented food yourself.
Wow! You can make sauerkraut yourself so easily!
2. sourdough bread
Continuing in the German cuisine. Sourdough bread! The bread tastes slightly sour because of lactobacilli. They form gases and make dough rise.
When you eat sourdough bread, you take in the healthy bacteria. In your digestive tract they get to work and support your healthy intestinal bacteria.
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3. cheese
The basis for any cheese is curdled milk. In other words, coagulated protein. For this purpose, rennet or lactic acid bacteria are added to the milk. The bacteria convert the lactose into acid.
The result is curd cheese, cream cheese, cheese and co.
4. kefir
Kefir is a mixture of milk and yogurt. The lactic acid drink reminds a bit of buttermilk. Kefir is quite thick and tastes quite sour because of the lactic acid bacteria. Very refreshing on hot days. Kefir saturates well because of its high protein content.
The sour milk drink contains a lot of folic acid, magnesium, yeasts and acetic acid bacteria.
5. kombucha
Kombucha is a fermented tea made from green tea or black tea. It tastes slightly sweet and sour and fermented. Homemade, it's bursting with microorganisms like lactic acid bacteria and yeast. You'll find iron, folic acid, enzymes and vitamin B12 in it.
The supermarket variety, on the other hand, does not contain good bacteria.
TipDo you know the book "Preserve vegetables healthy and fast?"In it you will learn how to ferment vegetables yourself.
6. yogurt
Stay away from fruit yogurts. They contain huge amounts of sugar. Go for natural yogurt instead. By the way, you don't have to buy special probiotic yogurts. Normal natural yogurt is also full of good lactic acid bacteria.
If you can't tolerate or don't want to eat milk, you can also use coconut milk yogurt. It contains the same enzymes and probiotics as regular yogurt.
How you can make yogurt yourself with little effort
Once you have made yogurt yourself, you can be mega proud of yourself. The advantage is that you can determine how solid or liquid the yogurt becomes. The easiest goes by the way with a yogurt maker.
7. kimchi
In South Korea, it has long been a delicacy. In the meantime, the fermented Chinese cabbage also lands more and more often on our plates. Attention spicy :)
In addition to Chinese cabbage, the jar also contains ginger, garlic, radish and many other vegetables.
Kimchi contains a lot of vitamins A, B and C. Also amino acids and minerals. The fermented cabbage is said to be the healthiest food in the world.
If you would like to taste kimchi and co, you can do so at Amazon order a trial set with different ferments.
8. tempeh
Vegans and vegetarians use tempeh as an alternative to meat and fish. It is made from fermented soybeans.
Tempeh contains magnesium, iron, phosphorus and potassium. It is served on salts, in sandwiches and with vegetable dishes.
Where you can buy fermented foods
The problem with many fermented foods in the supermarket is that they no longer contain good bacteria. Sour vegetables are pickled in vinegar.
It has nothing to do with fermenting. If you want to eat fermented vegetables, you need to go to the farmers market. Or just make it yourself.
There is another problem with sauerkraut. It is heated to a high temperature so that it can be kept for a long time. Unfortunately, pasteurization kills the bacteria that our intestines would like so much.
However, on some foods there is an indication that they have really been fermented. You have to look very carefully at the label. You can find such products in health food stores or organic food stores. I have never seen them in the normal supermarket.
How you can make fermented foods yourself
Since the positive effects of probiotic foods on the intestine have been known, fermentation has been high on the agenda again.
Especially popular and easy is to ferment vegetables. Sauerkraut is the best example. More and more people ferment it themselves.
Vegetables fermented is quite simple. In short, the vegetables are salted and then pickled in the varnish. In a jar it pulls 2 to 6 weeks, depending on the vegetable. Meanwhile, the vegetables ferment in the jar and thus become durable. And it is ready.
Our conclusion
If you want to do something good for your intestines, then you should regularly add fermented foods to your diet. The good bacteria ensure a healthy intestinal flora. The healthier our gut, the fitter we feel.
Meal :)
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