Tag: probiotics

How’s Your Microbiome?

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Tray of healthy foods

When we talk about a microbiome, we are talking about the gut and its important role in overall health. The gut is home to many microbes and bacteria, both good and bad. What we choose to eat determines the amount and type of bacteria residing in our large and small intestines.

Eating foods containing prebiotics and probiotics promotes a favorable environment for a healthy microbiome. Prebiotics are complex carbohydrates, like fiber in fruits, beans, and whole grains. They act as fertilizer for the good bacteria to multiply in the gut. This fiber is broken down by the good bacteria in your gut through fermentation. This fermentation process limits the number of bad bacteria and supports a healthy gut.

Probiotics are the good bacteria in your gut and are dependent on prebiotics as their main food source. Common probiotic foods are yogurt, sauerkraut, kefir, and other fermented foods. Other ways to improve your gut microbiome are to eat a variety of colorful fruits and vegetables, add fiber foods to your diet, reduce stress, and maintain a regular eating schedule.

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Good Gut Health

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Bowls of fruit and grains

Did you know that your digestive system plays an essential role in your overall health? Nurturing a population of good gut bacteria is good for your health. What you eat may encourage the growth of good or bad bacteria. For example, avoiding processed foods, high-fat foods, and foods high in added sugars is important for maintaining a healthy gut. Eating high-fiber and fermented foods actively promotes the growth of good gut bacteria.

High-fiber foods are a good source of prebiotics. Prebiotics are the fuel for your good gut microbes. High-fiber foods include legumes, like black beans and chickpeas; whole grains, including whole wheat and oatmeal; vegetables; nuts; and fruits. Eating high-fiber foods may help build a strong immune system; improve digestion, sleep, and brain health; and support heart health.

Fermented foods are great sources of probiotics. Probiotics are living friendly bacteria. The goal is for these helpful organisms to take up residence in your gut and replace other less helpful or even harmful bacteria. Fermented foods include yogurt, sauerkraut, kefir, and kimchi.

This month’s recipe, Berry and Greens Smoothies, has both high fiber and fermented foods. Bananas, frozen berries, and greens are high in fiber and yogurt is a fermented food; try it today!

Sources:
Healthline, www.healthline.com/health/gut-health
Tufts University Health and Nutrition Letter, nutritionletter.tufts.edu/

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Fermented Foods Support Your Health

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Bread

People have been fermenting foods for nearly 10,000 years. Fermented foods we eat today include sourdough bread, yogurt, kefir, sauerkraut, kimchi, and kombucha.

  1. In fermentation, Lactobacilli, which are natural bacteria found in fresh vegetables, feed on carbohydrates and excrete lactic acid. The lactic acid helps preserve the vegetables and gives foods a bright color and tangy flavor.
  2. Fermented foods have many health benefits. They give the body needed probiotics. Probiotics are microorganisms that live in the gut. They improve digestion, lower inflammation, and strengthen the immune system.
  3. To add more fermented foods in your diet, consider the following:
    • Eat yogurt for breakfast or a snack. Enjoy it alone, with fruit, or made into a smoothie.
    • You can also use kefir to make a smoothie. This tangy dairy beverage provides a different variety of Lactobacilli than most yogurts do.
    • Toss a little sauerkraut (fermented cabbage) into a sandwich or wrap.
    • Enjoy tempeh or miso, which are fermented soybeans. Tempeh has a nutty, hearty, mushroom-like flavor. Add it to a noodle bowl with vegetables.
    • Have naturally fermented dill pickles as a snack or a hamburger topping. Most pickles at the grocery store have been packed in vinegar and spices, not fermented. Be sure to buy “naturally fermented” pickles. You can also make your own fermented pickles. For recipes, see the ISU canning pickles instructions, store.extension.iastate.edu/product/Preserve-the-Taste-of-Summer-Canning-Pickles.

Source: Taking a New Look at Fermented Foods, bit.ly/361haJI.

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