Recent scientific studies have concluded that a diet rich in fermented foods provides a high number of health benefits and for the microbiome in particular. But what are fermented foods?
They are defined as foods or beverages produced through the controlled growth of microorganisms, such as bacteria, and the conversion of food components through enzymatic action. Fermentation is a process in which bacteria and yeast break down sugars. Not only does it improve food preservation, but eating fermented foods can also increase the number of beneficial bacteria, or probiotics, present in the gut. Probiotics are associated with a variety of health benefits, including better digestion, improved immune system, and even weight loss.
What foods can be considered fermented? See the list below of 8 foods that may help balance the microbiome:
- Kefir
- Kombucha
- Sauerkraut
- Kimchi
- Miso
- Yogurt
- Tempeh
- Natto
A recent study found that eating this type of food led to an increase in microbial diversity in the gut, in addition, four types of immune cells showed less activation in the group that ate fermented foods. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been associated with diseases such as rheumatoid arthritis, type 2 diabetes, and chronic stress.
A diet aimed at rebalancing the microbiome and the gut microbiota can alter the immune system, providing a promising way to decrease inflammation in healthy adults and consequently decrease the likelihood of the onset of various pathologies, such as autoimmune diseases metabolic diseases, oncological diseases, neurodegenerative diseases, and also decrease the likelihood of some symptoms that disturb well-being and quality of life, such as lack of energy, anxiety symptoms, abdominal bloating, and poor digestion, among others.
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