Fermented Foods May Boost Gut Health With 1-2 Daily Servings
Updated
Updated · The Washington Post · Jun 17
Fermented Foods May Boost Gut Health With 1-2 Daily Servings
3 articles · Updated · The Washington Post · Jun 17
Summary
Research cited in the report links fermented foods to lower inflammation, better blood sugar control and greater gut-microbiome diversity, helping explain their renewed popularity.
One to two daily servings are recommended, with three or more and a wider variety offering broader exposure to probiotics, Polyphenols and beneficial by-products.
Yogurt, Kefir, Kimchi and sauerkraut can deliver live microbes that survive digestion, while coffee and dark chocolate still offer more bioavailable polyphenols after fermentation.
High-sodium options such as kimchi, pickles and sauerkraut may not suit people with hypertension, and immunocompromised people may need medical advice before eating live-culture foods.
The article’s five practical ideas include kefir ranch dressing, kimchi bean salad, homemade sour pickles, sauerkraut with tofu cutlets and steel-cut oats topped with kimchi.