Nutriciologist names 10 fermented foods that help you control your weight

ustanovitelj Mednarodnega inštituta za integrativno nutricionistiko

Fermented foods have been part of our ancestors’ diet since ancient times. They used to eat meat, vegetables, and dairy products. Such food improved digestion and increased immunity. I will tell you how useful such food is today and what you can buy in the store.

Our microbiome is individual and has a different composition, which depends on genetics, lifestyle, nutrition. More than 60% of the microflora is concentrated in the gut.

The microbiome is a single metabolic organism that plays an important role in maintaining our health: it helps to digest nutrients, supports immunity, protects against the development of infections, ensures the integrity of the intestinal mucosa (lactobacilli produce substances to repair and thicken the mucosa).

What are fermented products and why they are needed

Disturbances in the work of the microbiome provoke the development of chronic diseases, inflammatory processes in the gastrointestinal tract and problems with the cardiovascular system.

Therefore, it is necessary to add fermented foods to the diet – an ideal food for microorganisms.

Fermentation is one of the oldest types of culinary processing, used for thousands of years in the traditions of the peoples of the world.

Fermented foods are rich sources of probiotics and bacteria, supporting a population of beneficial microorganisms in the gut that displace harmful ones.

Their benefit lies in their positive effect on the gastrointestinal tract and on the state of the microbiome.

This is not only yogurt, fermented vegetables, but also aged cheeses, coffee and chocolate (prepared in a special way). Tea mushroom, by the way, is also a fermented drink made from black tea and sugar.

The diet can be diversified with the following fermented foods:

• sauerkraut;
• tempeh (a soy product);
• kimchi (a Korean alternative to sauerkraut);

• miso (soy bean paste);
• kefir;
• sourdough bread;
• fermented vegetables without vinegar.

Fermented foods improve mineral absorption and support overall health, are rich in fiber, vitamins C and K, and glucosinolates, compounds that help reduce inflammation and fight colon cancer, control weight, and maintain good mood.

Researchers at Harvard Medical School found that probiotic bacteria from fermented foods improve digestion, boost immunity, improve the nutritional composition of food, and activate brain function.

Kefir, sourdough, yogurt, as well as sauerkraut and soaked apples, which also undergo lactic acid fermentation, contain probiotic bacteria that positively affect the gut microbiome.

Regular consumption of foods rich in probiotics, improves intestinal health, revitalizes the microflora after taking antibiotics.

Are there contraindications

Fermented vegetables have a bright acidic flavor, which can irritate the gastric mucosa, so it is better to limit their amount.

An excess of such products can cause flatulence and abdominal bloating even in a healthy person. Therefore, I recommend gradually introduce them into the diet, focusing on the state of the body, especially if diagnosed with irritable bowel syndrome.

Nevertheless, it is worth diversifying the diet with fermented products. For example, fermented milk products will be a good substitute for milk for people with lactose intolerance, and fermented vegetables will fill the lack of fiber in the diet.