Designing A Suite Of Dietary And Microbial Strategies
The results also showed that greater fiber intake led to more carbohydrates in stool samples, pointing to incomplete fiber degradation by gut microbes. These findings are consistent with other research suggesting that the microbiome of people living in the industrialized world is depleted of fiber-degrading microbes.
It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption, Erica Sonnenburg said. Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiotas capacity to break down the carbohydrates.
In addition to exploring these possibilities, the researchers plan to conduct studies in mice to investigate the molecular mechanisms by which diets alter the microbiome and reduce inflammatory proteins. They also aim to test whether high-fiber and fermented foods synergize to influence the microbiome and immune system of humans. Another goal is to examine whether the consumption of fermented food decreases inflammation or improves other health markers in patients with immunological and metabolic diseases, and in pregnant women and older individuals.
Christopher Gardner
There are many more ways to target the microbiome with food and supplements, and we hope to continue to investigate how different diets, probiotics and prebiotics impact the microbiome and health in different groups, Justin Sonnenburg said.
Side Effects Of Prebiotics: What You Need To Know
Some people who start taking prebiotic supplements experience discomfort. As integrative gut health dietitians specializing in a host of gastrointestinal disorders, we see this frequently.
However, despite the possibility of discomfort, GI side effects may actually be showing you they are, in fact, working your gut just needs a little extra love.
The negative symptoms these foods can elicit are not necessarily from the actual foods but from the lack of efficient movement or gut bug diversity in the microbiome of the person eating them.
Many of the foods and prebiotic supplement extracts we listed are high in fermentable carbohydrates , also known as FODMAPs.
Think of your tolerance to these foods as a test to see how robust your microbiome really is. And you can feel confident that with the right nurturance over time, your microbiome can improve and become more tolerant of these wonderful prebiotics.
What Research Says About The Benefits Of Probiotics
Consuming probiotic-rich foods and drinks is one of the best ways to support gut health, particularly when taking antibiotics. In fact, a review published in 2019 in the Journal of Microbiology and Biotechnology suggests that consuming probiotics while also taking a round of antibiotics can improve and potentially even restore the microbiota afterward. And fermented food and drink products are the best natural source. This is because most probioticsthose living, beneficial bacteriaare created through the fermentation process. While yogurt is the go-to probiotic food often recommended, most fermented foods help to repopulate and rebalance the gut’s microbial makeup. This means that, in addition to fermented dairy products like yogurt and kefir, fermented plants or cultures used to make kimchi, kombucha, sauerkraut, miso and tempeh are also great probiotic sources.
Recipe to Try:Homemade Kombucha
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Fermented Foods For Better Gut Health
- By Kelly Bilodeau, Former Executive Editor, Harvard Women’s Health Watch
Naturally fermented foods are getting a lot of attention from health experts these days because they may help strengthen your gut microbiomethe 100 trillion or so bacteria and microorganisms that live in your digestive tract. Researchers are beginning to link these tiny creatures to all sorts of health conditions from obesity to neurodegenerative diseases.
Fermented foods are preserved using an age-old process that not only boosts the foods shelf life and nutritional value, but can give your body a dose of healthy probiotics, which are live microorganisms crucial to healthy digestion, says Dr. David S. Ludwig, a professor of nutrition at the Harvard School of Public Health.
What Are The Health Benefits Of Fermented Foods
One of the most exciting fields of research right now is the science of the gut microbiome, the 100 trillion-ish bacteria living in your digestive tract. Scientists are still working to fully understand just how your gut microbiome impacts the rest of your body, but the researchers at Harvard Medical School are beginning to link the health of these tiny creatures to everything from cognitive disorders to obesity. One of the best ways to support your gut health is by consuming fermented foods, such as kefir or kombucha.
While the science is new, its very promising. One study found that consuming fermented foods consistently for ten weeks reduced the amount of inflammatory proteins observed in trial participants. This included proteins linked to things like chronic stress and endocrine conditions. By supporting a healthy gut microbiome, youre also supporting a robust immune system, sufficient vitamin production, and pain-free digestion. In fact, microbiology scientist Justin Sonnenburg told Stanford Medicine News Center that incorporating fermented foods into your diet is one of the most effective dietary changes you can make in support of your overall health. Forget the fad diets just add some fermented foods to your weekly meals.
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The Health Benefits Of Eating Fermented Foods
The health benefits of eating fermented foods are substantial. Hannah & Suzette discuss the benefits of fermented foods on health & share the secrets of a successful fermentation business.
The health benefits of fermented food are amazing for your body, and it may be the key to greater energy, better digestion, an improved immune system and many more benefits. Good gut health is so important for a healthy body.
If you want to improve gut health and dont have the time to make fermented veggies yourself, we highly recommend purchasing fromGarden Goddess Ferments
The fermented beverage called beet kvass helps you to boost your immune system, which is why its beneficial to take 2 ounces a day.
There are hundreds of bacteria strains in fermented vegetables. Commercially produced and processed items cannot compete with natural products. Garden Goddess Ferments produces raw, organic, plant-based krauts. Additionally, they contain nutrient-rich prebiotics found only in naturally fermented foods. All of our recipes contain ingredients of the highest quality. This is how we deliver maximum health benefits and the best flavors. The pasteurization process extends the shelf life of products, but it kills the bacteria . Therefore, Garden Goddess never pasteurizes their ferments. We fill every jar with love and healing energy. No unnatural sugar or chemicals are used. This is our preference.
Best Practices For Eating Probiotic Products
There is no recommended daily allowance for probiotics, Dr. Webster says. What we do know is that in order to reap benefits from probiotic products, they need to be consumed with some degree of regularity. A cup of yogurt once in a while or a few spoonfuls of kimchi with your takeout probably arent going to make much of a sustained impact on gut health, even if they offer other health and nutrition benefits.
The best way to reap benefits from probiotic products, then, is to eat them regularly. Maintaining a continual presence of probiotic microbes requires repeatedly re-introducing themby making yogurt part of your daily eating pattern, for example, Dr. Webster recommends.
But even then, theres no guarantee that itll do much for your gut. At this point, its unclear if probiotics from food can truly take root in an already-crowded microbial landscape, says Dr. Webster. Think about it: If millions of gut bacteria have already staked a claim to all of the available real estate, its pretty tough for new ones to find their own patch of land.
That said, diet is only one way to improve and support your gastrointestinal system. Staying hydrated, minimizing stress, and moving your body are other gut-healthy habits youll want to adopt.
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Could Fermented Foods Boost Your Health
Feb. 13, 2017 — At her house in Portland, OR, art teacher Julia Himmelstein always has a batch of kombucha brewing to satisfy her bottle-a-day habit. Himmelstein, 33, says both her paternal grandparents had colon cancer, and thatâs made her interested in diets that might help prevent the disease.
Kombucha, a fermented sweet tea that Himmelstein has been brewing for the past year and a half, is just one of many such foods and beverages growing in popularity around the country. Fermented foods made Whole Foodsâ top five food trend predictions of 2016. Kimchi, a condiment of pickled vegetables popular in Korea, is now on three times as many restaurant menus as it was in 2010. An estimated one in four consumers drink kombucha, according to a 2015 food trend report from Mintel, a market research group.
In addition to kombucha and kimchi, some of the more popular fermented foods are yogurt, sauerkraut, kefir, a fermented milk beverage, and tempeh, made from fermented soybeans.
Users like Himmelstein hope — and some early research suggests — that the beneficial bacteria found in fermented foods may promote gut health by increasing its number of healthy bacteria.
An estimated 100 trillion microorganisms make a home in your gut, and they play a big, though not yet fully understood, role in your health. They influence metabolism and the immune system, and they may be involved in the development of colorectal cancer, obesity, and diabetes.
Rich In Nutrients And Likely Sustainable
The Korean Weight Loss Diet puts a strong emphasis on making sustainable, long-term changes to the way you eat and exercise.
It generally promotes nutritious, minimally processed foods and limits your intake of calorie-dense yet nutrient-poor .
It doesnt have strict guidelines on how much to eat, nor does it suggest weighing or measuring your food portions. Instead, it encourages you to discover the portion sizes that are right for you.
It also offers a variety of Korean recipes to choose from, including vegetarian, vegan, and gluten-free options, making this diet accessible to many.
All of these factors contribute to this diets high nutrient content and increase the likelihood that youll be able to stick to it long term.
Summary
The Korean Weight Loss Diet encourages making sustainable changes. It promotes nutritious and fermented foods that can benefit your health. It also limits dairy, which may offer some protection against acne.
Despite its many positives, the Korean Weight Loss Diet comes with some downsides.
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Kombucha Scoby: What It Is And How To Make One
Kombucha is a fermented beverage enjoyed for its unique flavor and powerful health benefits.
Though its widely available at grocery stores and health food shops, you can make your own using tea, sugar and a SCOBY.
A SCOBY is a thick, rubbery and cloudy mass that aids the fermentation process.
This article explains what a kombucha SCOBY is and how to make your own.
A SCOBY, which stands for symbiotic culture of bacteria and yeast, is an ingredient used in the fermentation and production of kombucha.
Fermentation is a chemical process in which carbohydrates like sugar or starch turn into alcohol or acid .
The appearance of the SCOBY can vary, but its typically dense, round, rubbery and opaque with a mild, vinegar-like smell.
Look out for mold or a strong cheese-like odor, which may indicate that the SCOBY is decaying and needs to be discarded.
The dish-like structure of the SCOBY is comprised mostly of a type of insoluble fiber known as cellulose.
It also hosts a variety of yeast and bacteria species that aid the fermentation process .
Other fermented foods and beverages such as kefir, sourdough bread and ginger beer require similar symbiotic cultures.
Summary
How Often Should You Eat Fermented Foods
While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial .
For the best results, start by eating one or two servings per day, then slowly work your way up.
Getting probiotics through whole foods is a simple way to take advantage of fermented foods health benefits while reducing your risk of side effects associated with probiotic use, such as digestive issues (
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Boost Your Gut Health And Save Money: How To Ferment Your Own Foods
DID YOU KNOW?
From kimchi in Korea to sauerkraut in Germany, the process of fermenting foods is as old as humanity, with its origins dating back thousands of years. Unfortunately, fermented foods have largely disappeared from the Western diet, and with MUCH detriment to our gut health.
Like it or not, fermentation is everywhere and its an everyday miracle. Microscopic bacteria are essential to lifes processes allowing us to digest food into nutrients, protecting us from dangerous organisms, and helping our immune systems to function optimally.
WHAT IS FERMENTATION?
In the process of fermentation, bacteria or yeast convert carbohydrates into alcohol or lactic acid under anaerobic conditions.
We wont be diving into alcoholic fermentation because for those of you dealing with digestive issues this could add more problems than benefit. When I talk about fermentation, Im mostly talking about the lactic acid kind .
WHY EAT FERMENTED FOODS?
Your gut microbiome is made up of 100 TRILLION or so bacteria and microorganisms. Research has linked these tiny creatures to all sorts of health issues, with everything from digestive issues to neurodegenerative diseases and in between.
In short, fermented foods are a powerful aid to digestion and a great way to put your gut back into balance. Why?
First, fermentation serves to enhance the digestion of the foods you eat. It makes nutrients more bioavailable by providing enzymes to properly absorb, digest and utilize nutrients in foods.
Which Fermented Foods Contain The Most Probiotics
Well, we all know that yogurt is right up there when it comes to probiotic content. When eating yogurt, though, be sure to go for full-fat, plain Greek yogurt for maximum digestive aid. Full-fat dairy has many things going for it and can even help you lose weight if thats your goal.
Some of the other foods with probiotics are kefir, miso, and kimchi. But more about those foods in a bit!
Keep this in mind, though, when buying fermented foods. Youve got to check that the foods were not pasteurized because this can kill the bacteria that make the fermented food so good. Check the label when purchasing your sauerkraut and kimchi, for instance.
However, with yogurt, the milk has been pasteurized, but the bacterial cultures are added after. So, thats the difference.
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Who Should Not Eat Fermented Foods
To be clear, there is little to no evidence in humans that certain fermented foods can treat or improve specific health conditions, so caution should be applied. Eating too many fermented foods may even trigger unwanted symptoms in some individuals .
If you struggle with digestion issues, histamine intolerances, food sensitivities, or food allergies you may want to avoid eating too many fermented foods and should consult with your primary care physician or a registered dietitian before making any big changes to your diet.
Some people may experience gas and bloating when they increase prebiotic and probiotic-rich foods in their diet, or when they begin taking a probiotic supplement. This can be normal as your body may need time to adjust to the changes in your diet, and this is often a sign that the probiotics are killing the harmful gut bacteria and fungi these symptoms usually go away after a week or so .
Potential Of Fermented Food Microbiota To Survive And Modulate The Gut Microbiome
As discussed above, fermented foods contain large and diverse microbiomes, many species of which are to be found within the gut microbiota as well thus, it is reasonable to propose that fermented foods could be a source of these microorganisms. However, in order for this to occur the fermented food microbiota must have the capacity to survive the environmental stresses of the digestive tract. This requires tolerance to low pH and bile, traits used in the selection of probiotic bacteria. Many groups have investigated the microbiota of fermented foods as a source of new probiotic bacteria, and many have found bacteria that are capable of surviving gastric transit, implying that this property may be common among the microbiota found in fermented foods. Potential to survive gastric transit can be investigated using a range of in vitro models and using either purified bacterial cultures grown in laboratory media or by incorporating the test organism into the model food matrix.
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What Is The Microbiome And How Does It Impact Our Health
The gastrointestinal tract is full of bacteria, fungi, and even viruses. The activity and composition of these microorganisms are collectively known as the gut microbiota or microbiome.
Probiotics, which are found in fermented foods such as cultured milk and yogurt, tempeh, miso, sauerkraut, and brine drinks, are live microorganisms that experts believe can help improve the diversity of the microbiome, according to the National Institutes of Health.
Fiber rich foods, on the other hand, contain prebiotics. These indigestible fibers are found in grains, fruits and vegetables, and also help feed the good bacteria in your gut, according to the UMass Center for Applied Nutrition.
So why is diversity in our gut a good thing? For starters, less diversity is associated with chronic inflammatory conditions like obesity and diabetes.
When the microbiome is less diverse, it could lead to certain bacteria outgrowing others and potentially secreting enzymes that lead to inflammation and other negative effects, explains C. Scott Mahan, MD, chief of medicine at Charles George VA Medical Center in Asheville, North Carolina, and coauthor of the textbook Clinical Microbiology Made Ridiculously Simple. Dr. Mahan was not involved in the study.
Even our own immune system could react to this imbalance by immune cells secreting enzymes which cause inflammation, says Mahan.
