Fermented Foods For Gut Health - Improve Your Microbiome Health

The List of Fermented Foods That Improve Gut Microbiome Health

Health experts emphasise adding fermented foods to regular meals to improve gut health. These foods contain a diverse array of bacteria that help the intestine with the regular digestion process. Also, better gut health reduces inflammation, prevents allergies, and controls the blood sugar level, leading to an improved immune system.

Fermented foods meaning refers to the microbial process of adding microorganisms to foods and beverages. It transforms the main components of foods, such as converting carbohydrates into alcohol or acids, while introducing beneficial bacteria like probiotics. 

Before we discuss the fermented foods benefits, let us proceed to explore what the gut microbiome is and its role in human anatomy. It will help individuals understand how gut health is important for living a healthy life. 

What is the Gut Microbiome?

The gut, located within the intestines, is a small biome that hosts trillions of microscopic organisms like bacteria, viruses, and bacteriophages. The gut microbiome plays an important role in keeping individuals healthy. Children receive microbes from breastfeeding, and later, they consume them from their diet and other environmental exposures. 

Bacteria in the gut help in breaking down the complex fibres and carbohydrates that human bodies cannot digest on their own. It provides enzymes which are essential for many functions of the human body. 

The Role of Fermented Foods in Improving Gut Health 

Poor gut health can cause other physical ailments and mental stress. Hence, doctors suggest that people should be extra careful with their food choices. Otherwise, these food components can mess up with the gut bacteria, leading to poor health conditions.

Now, to answer the question of how to make the gut strong, one can add fermented foods to one's daily diet. Health experts have observed that fermented foods can strengthen one’s gut microbiome by introducing healthy microbes into the walls of our intestines. This also helps prevent leaks from occurring in the intestinal lining. 

You might be wondering what is fermented food? These are made through using an age-old process which enhances the food’s nutritional value. Such foods can give human bodies healthier microorganisms essential for the digestive process.
Hence, adding fermented foods to your daily meals provides antioxidants, protein, and fibre, resulting in overall improved gut health. This is also essential for one’s overall mental and physical wellness. Below, we have compiled a few fermented foods examples which can be added in your diet occasionally. 

List of Fermented Foods to Improve Your Gut Health

Health experts have suggested that regular incorporation of fermented foods in daily meals would diversify the healthy bacteria in the human gut. Here are some of the most beneficial gut-friendly foods you can consider adding to your daily diet:

List of Foods Fermented Foods Benefits

Dahi (Indian Yogurt) When it comes to the fermented foods list in Indian households, Dahi cannot be missed. This is a rich source of riboflavin, vitamin B-complex, lactic acid bacteria, and folic acid. 

It increases the number of probiotics and helps the gut health to further improve and prevent any kind of bad bacteria from growing. 

Like, it stops the growth of E. coli, a bacteria responsible for many diseases. The nutritional value of Dahi is water is 88%, carbs 4.7 grams, fat 3.3 grams, and proteins 3.5 grams. 

Dhokla This food for gut health is very common in Gujarat and the preparation of this item uses Bengal gram and rice. While preparing this item, rice and pulse flour need to be fermented with curd. Once the fermentation is done, it needs to be steamed. Then, it takes the shape of a spongy cake. 

Incorporating this food strengthens one’s gut health by improving the digestive system. It also helps in reducing age-related problems. The nutritional quotient of this food item contains 16 grams of carbs, 6.8 grams of proteins, 7 grams of fat, and 2-8 grams of fibre.

Enduri Pitha 

Known as a famous food item in Odisha, this food is a special item in every prathamastami festival by fermenting two items black gram and parboiled rice. The black gram used in this food is a powerhouse of protein and dietary fibre. The coconut and spices in the preparation work as antioxidants.

In addition, this food item contains potassium, calcium, iron, and magnesium. 100 grams of this food item has 47.35 grams of carbs, 7.3 grams of protein, 4.04 grams of fat, and 2.95 grams of fibre. 

Hawaijar This food for gut health is a rich source of protein and the people of Manipur primarily consume it. It is fermented using the Bacillus that controls the inflammation in the human body. The soya beans are fermented either in banana or fig leaves and preserved in a bamboo basket for 3-5 days. However, this food to improve gut health is for adults and children above 10 years of age. 

Idli 

Primarily known as a South-Indian dish, you can prepare idli with the fermented batter of rice and black gram. It is a wonderful source of protein, calories, and vitamins like B-complex. This food can be a good source for people suffering from a lack of protein in their diet. 

The nutritional value of this bite-sized rice cake is 2-3 grams of protein, 1.5 milligrams of iron, 5 grams of dietary fibre, and 6-10 grams of carbohydrates.

Sauerkraut Sauerkraut, being the staple food for Asians, has been a source of vitamin C and K and carries anti-inflammatory components. This is generally finely cut raw cabbages, which are fermented by various lactic acids. It has a longer shelf-life and a pungent, sour taste. 

Sauerkraut may work best for some people in improving their gut health. But those who are intolerant to cruciferous vegetables could face more inflammation. Those who have irritable bowel syndrome are advised not to take such food items because it worsens their gut health. 

Kombucha Kombucha is a fermented beverage known as a 'symbiotic culture of bacteria and yeast.' This combination often gets converted into alcohols and acids, increasing the tangy flavour. This carbonated drink is prepared by combining tea and sugar. 

This nutrient contains a power source of antioxidants named phytochemicals. However, this drink has limited health benefits because it contains sugar. This beverage contains 0.5% alcohol and too through fermentation. This beverage can be your go-to option if you are not restricting your alcohol intake. 

Apple Cider Vinegar 

This beverage is also a fermented drink one can add to their regular diet. However, there are many types of apple cider vinegar (ACV) available in the market where microbes are inactivated through pasteurisation. 

Apple cider vinegar is high on acetic acid which is a byproduct of fermentation. But this is not proven how it helps gut health in the long run. Hence, one can opt for other fermented beverages for improving the overall gut system.

Cautionary Notes

It is proven that fermented foods for gut health have some magical effects. However, it has its drawbacks as well. One should be careful of the dosage of these food items in their regular diet. Excessive usage can cause bloating and gas in those who are sensitive to these food items. If someone is trying to ferment food at home, they should know the process because the increasing number of microbes can cause foodborne illness among individuals. 

Final Words

The above list of gut-friendly foods can help people add multiple sources of vitamins and proteins to their daily diet. As the gut is directly connected to the brain and other parts of the human body, healthy fermented foods can make a good environment for those living organisms in our gut system. Such food items produce good bacteria that improve the gut lining and prevent any harmful pathogens.