Among the various strategies to maintain a healthy gut, incorporating fermented foods into our diet stands out as a promising approach. Packed with beneficial probiotics, fermented foods are believed to play a critical role in promoting a balanced gut microbiome.
But how do they work their particular kind of magic on our digestive health? Read on as we explore the fascinating world of fermented foods, and their potential benefits for our gut microbiome.
Introduction to the Gut Microbiome
As we saw in our article on gut health, the gut microbiome is a complex community of microorganisms that lives in our digestive tract. These microorganisms include bacteria, viruses, and fungi. While some of these microorganisms can be harmful and lead to disease, the majority of them are actually beneficial.
These tiny microbes play a crucial role in our overall health and well-being. In fact, recent studies have shown that the gut microbiome is linked to everything from our immune system to our mental health. When the microbiome is out of balance, it can lead to a host of issues such as digestive problems, inflammation, and even weight gain. We can take care of our gut health by eating a balanced diet, staying hydrated, and avoiding unnecessary antibiotics. By doing so, we can help maintain a healthy and diverse microbiome to promote optimal health.
Fermented Foods and Gut Health
Fermented foods have been a part of our diet for centuries. Now known to be rich in probiotics, they can play a vital role in maintaining the balance of the gut microbiota. Eating these foods introduces a range of beneficial bacteria to the gut microbiota, which can help to improve digestion and boost the immune system. These are known as probiotics.
The process of fermentation
But how are these foods made? Unsurprisingly, it’s all about the process of fermentation, which is essentially the conversion of sugars and carbohydrates into alcohol or organic acids by microorganisms, like bacteria or yeast. Fermentation has been used for centuries to preserve food and create unique flavours. You might be surprised by just how many of your favourite foods are actually fermented, such as cheese, sourdough bread, and even chocolate.
Are all fermented foods probiotic?
No, not all fermented foods contain probiotics. During the process of fermentation, microorganisms like bacteria and yeast convert sugars and carbohydrates into alcohol or organic acids. This process can lead to the creation of beneficial bacteria known as probiotics. However, not all fermented foods retain their probiotic benefits after fermentation. Factors such as processing, cooking, and pasteurisation can kill these beneficial bacteria. For example, both beer and wine are fermented yet do not contain probiotics because of the heating and filtering processes they undergo. So, while many fermented foods are rich in probiotics, not all of them are.
Types of fermented foods
- Sauerkraut: A type of fermented cabbage, popular in German cuisine.
- Kimchi: A traditional Korean dish made from fermented vegetables, mainly cabbage and radishes, with chili pepper and other spices.
- Kefir: A fermented milk drink similar to yogurt, originated from Eastern Europe.
- Miso: A fermented soybean paste used in Japanese cuisine.
- Tempeh: An Indonesian product made from fermented soybeans.
- Pickles: Cucumbers that are fermented in a solution of salt and water.
- Kombucha: A fermented and sweetened tea, often flavoured with fruits or herbs.
- Sourdough bread: Bread made by the fermentation of dough using naturally occurring lactobacilli and yeast.
- Yogurt: A food produced by bacterial fermentation of milk.
Include fermented foods in your daily diet
Including fermented foods in your daily diet is an easy and delicious way to boost your gut health, and there are plenty of delicious options to choose from.
We recommend that you start small, as probiotic foods can be surprisingly powerful. Switch out your sugary soft drink for a cheeky kombucha. Or experiment with adding extra umami goodness to your cooking with a spoonful of our raw organic white miso.
Are you ready to start enjoying the benefits of fermented foods today? Explore our range of organic kombucha.
This article was reproduced on this site with permission from operafoods.com.au the “Organic Kombucha Manufacturers”.
See original article:- How Fermented Foods Help Promote a Healthy Gut
We have all surely heard by now that modern life can be damaging to our gut health, and that the key to restoration could be beneficial bacteria. But how do kombucha and yogurt measure up in terms of probiotics?
Bacteria and gut health
When we talk about gut health we are usually referring to the gut microbiome. This is the colony of bacteria that lives in our intestine and supports the body in a number of ways. Made up of hundreds of different strains of bacteria, the delicate balance can be disrupted and we end up with more bad bacteria than good. Clearly this can impact our health in many ways. Not always obvious as illness or disease, an imbalance in the gut flora can show up in subtle ways such as lack of energy or digestive issues. Stress, too much sugar or processed foods, antibiotics, and chemical preservatives, can all disrupt the gut microbiome.
Kombucha and yogurt
Kombucha and yogurt can both introduce more beneficial bacteria to the body. This helps to rebuild the flora and maintain gut health, leading to improved digestion and a healthy immune system.
Kombucha is made from green or black tea. Fermented with a SCOBY, a culture of bacteria and yeasts, the resulting drink retains many of the beneficial bacteria. You can find out here why the tea in kombucha is so important.
Yogurt is fermented milk. It is traditionally a dairy product, yet vegan yogurt is growing in popularity. Kefir is another fermented milk product. We explore the kefir vs kombucha debate.
The obvious difference is that yoghurt is a food and kombucha is a drink. They both contain different bacteria so there is no reason not to enjoy both. The goal of eating fermented foods is to include a wide a range of beneficial bacteria, plus any extra nutritional benefits of the products themselves. Such as antioxidant green tea in kombucha. Or the calcium in cows milk.
If you are new to fermented foods, just don’t overdo it. Introduce new foods slowly and listen to what your body is telling you.
You can use kombucha to make your own yogurt. Made in much the same way as standard yogurt, kombucha yogurt gives you the best of both worlds.
Although you can use the SCOBY to ferment yogurt, it is also possible to use the kombucha itself. Use full fat dairy milk and a high quality organic kombucha. You can even play about with different flavours and see which you like best. Try our mango kombucha for a tropical fruity finish.
It is best to use jars with lids, like Mason jars for your kombucha yogurt. It should be ready in 24 hours, so no need to burp the jars.
For 1 litre milk, use 200ml kombucha.
Scald the milk to about 85C – you can guesstimate it, just do not let it boil. Remove from the heat and cool to about 45C. Again, feel free to guesstimate. It should be hot, but not too hot that you can’t keep a (clean) finger in it. A bit warmer than body temperature. Stir in the kombucha and leave in a warm place for at least 24 hrs.
Coconut yogurt made with kombucha
You can also make coconut yogurt with kombucha, replacing the dairy milk with a blend of coconut milk (the canned stuff) and coconut cream (to make it thicker).
Fermentation is more about trial and error than standardised recipes. Some attempts are more successful than others. If your kombucha yogurt is not as thick as you would like it, then you can still use it in baking or in smoothies.
Kombucha yogurt smoothie
Making a kombucha yogurt smoothie is an ideal way to combine the benefits of kombucha and yogurt, and gives a delightfully tangy flavour. You can use any probiotic yogurt you like. We use fruit powders for an easy nutrient boost, with a frozen banana for added texture.
1 banana, frozen in chunks
2 tsp Australian berry powder
1 cup yogurt
- Blitz together in a blender and serve.
TIP – to make frozen banana easier to blend, remove it from the freezer and allow to thaw for 10 minutes before using. It makes a lovely creamy smoothie that way.
This article was reproduced on this site only with permission from our parent co. operafoods.com.au the “Gourmet Online Wholesale Grocer”. See the original article here:- Kombucha and Yogurt – Both Beneficial Bacteria.
Pep Tea brand is a subsidiary of Opera Foods Pty Ltd.
Organic kombucha tea is a product of Pep Tea that is originated in Australia. It is considered as the highest quality green tea in Australia. Organic kombucha tea mango is rich in probiotics, antioxidants, minerals as well as organic acids. It can be available in every shop in Australia; moreover, people can buy it in-store or online from Harris Farm Markets or from Pep Tea’s parent company Opera Foods. At present, the popularity of the respective product has increased considerably across the globe.
Organic kombucha tea mango can offer all the benefits of tea as well as Kombucha probiotics. As organic kombucha tea mango flavour contains tea polyphenols as well as acetic acid that helps improve gut health from the right bacteria. The organic kombucha health benefits include reducing heart disease, diabetes, blood sugar, prevention of cancer and many more.
Pep Tea is one of the leading Kombucha brands in Australia.