Gut-Healthy Fermented Foods You Should Be Eating
Have you ever experienced post-prandial discomfort or have recorded a very high rate of diseases? Your digestive system may be the villain behind the scene.
The importance of gut health has taken up space in my mind recently, not only as an efficient use of nutrients, but a supportive aspect to my immune system, my state of mind and my energy all day. Among the simpler steps that I took and which were rather successful was the addition of fermented foods to my everyday nutritional intake. That this was an exceedingly successful strategy is easily demonstrated as such foods are at high levels to contain naturally occurring probiotics--useful microorganisms that promote balanced microbiome.
Several such gut-friendly, fermented products are ready-available and should seriously be considered, especially among the readers of Indian origin. No expert scientific knowledge is necessary; the guidelines are ordinary fare and common sense that can be applied as soon as possible.
The importance of gut health can be barely overestimated.
Gastrointestinal tract, also known as the gut, contains trillions of different species of bacteria few of which are commensal organisms and others as a pathogen. In the case of a congruent equilibrium, body functions work harmoniously. In case the latter category escapes the former, however, one is likely to have such symptoms as: Constipation or diarrhea • Unknown weakness • Skin problems such as skin acne or dull skin • Low immune system, which shows through frequent diseases There is a way to overcome this balance using fermented food products. These foods are rich in probiotics; they improve the digestive process, reduce the inflammatory response, and support the best nutrient absorption.
Let’s take a look at some popular fermented foods you can easily find or make at home.
1. Curd
may already be in the refrigerator in your house. Being one of the most common and everywhere-seen fermented foods of India, it is generally being considered as cooling, easy to digest and a very rich source of live cultures (ie. good bacteria).
Recommendation:
may already be in the refrigerator in your house. Being one of the most common and everywhere-seen fermented foods of India, it is generally being considered as cooling, easy to digest and a very rich source of live cultures (ie. good bacteria).
Culinary suggestions:
Mix dahi with cooked rice, eat it with parathas or have it in a bowl with chopped fresh fruits and a light sprinkling of honey.
2. Idli & Dosa Batter
Not only is your favorite South Indian breakfast is good for your digestive system too! The batter is made by fermenting rice and uradu dal. Natural fermentation process makes the batter rise and gives that softness to it.
Tip:
Let the batter rest overnight in a may warm place. You will even notice a little sourness smell from that point—that is the good, healthy bacteria at operate.
3. Kanji (Carrot Juice Drink Fermented)
Alcoholic This is a conventional winter drink in North India and it is most common in Punjab and Uttar Pradesh. It is made by soaking the carrots in the water which may be black carrot or ordinary carrot, salt and mustard seeds and fermenting the blend. Benefits:
Kanji improves the digestion process and is also a systemic cleanse. It also has a refreshing tangy taste that makes it more enjoyable. Preparation:
It is very simple; just keep the sliced carrots in freshly prepared cooled boiling water with one teaspoon of mustard powder and salt, and keep the mixture under sunlight about two to three days.
4. Pickles (Achar)
The classification of pickles should be given consideration. The ones that are salt-preserved like traditional fermented pickles of mango and lime only retain the aspects of probiotics; oil and vinegar preserved foods will no longer have probiotic qualities.
Recommendation:
When buying, make sure of whether the pickle is lacto-fermented or is made devoid of vinegar. Otherwise, make it by yourself with salt and time.
5. Buttermilk (Chaas)
Buttermilk made out of the fermented curd is especially useful in the digestion as it is light, hydrating and also full of types of bacteria that are helpful.
Addition:
Add roasted powder of cumin, a few mint leaves and a pinch of black salt to add extra flavour and health to the gut.
6. Tempeh
Tempeh is an excellent choice in case you like experimenting with foreign cuisine. It is a fermented soy bean, which is derived in Indonesia. The tempeh contains high levels of protein and firm meaty texture, which makes it ideal to vegetarians and vegans.
Eating style:
Cut and stir fry Indian spices or add to cut salads, wraps. Note:
Slowly, tempeh is making its way into Indian metro cities and online shop.
7. Kimchi & Sauerkraut
They are fermented vegetables (typically made of cabbage), Korean and German in origin. They are tart, hot and probiotic.
My own Experience
Watch out....
Over-sugared or excessive-preserved packaged goods Eating too much of fermented food in case you have acidity (take small quantities in the beginning) Commercial curd with additives and on low-fat packaging- which usually has no live cultures Final Thoughts
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