Fermented Foods Part 1
Lisa Grentz, MS, RDN, CD/LDN, FAND
Probiotics are beneficial microorganisms that support gut health. Here are 3 probiotic rich foods that help the gut thrive.
Yogurt is a popular fermented milk product that contains Lactobacillus bulgaricus and Streptococcus thermophilus cultures. When the milk ferments, the bacteria breakdown the milk sugar (lactose), which increases digestibility making yogurt a viable dairy food for people with lactose intolerance. Yogurt can also be made from plant milks, such as soy, oat, coconut, almond, etc. that contain probiotics. Yogurt labeled with “Live and Active Cultures” must contain 100 million probiotic cultures per gram at the time of manufacture and remain active at the end of the stated shelf life.
Nutritional importance: Yogurt contains many important nutrients, including protein, calcium, vitamin D, phosphorus, potassium, and riboflavin.
Health benefits: Research studies have associated yogurt consumption with several health benefits, including improved bone mineral density, lower blood pressure, improved heart health, digestive health, and immune health. There are also limited scientific findings that consuming 2 cups or more of yogurt per week reduces the odds of developing Type 2 diabetes.
Yogurt is a versatile food that can be enjoyed on its own, added to a smoothie, mixed with fruit and frozen into popsicle molds, made into a parfait with fruit, nuts, or granola, used in marinades, salad dressings, dips, and spreads, or used in place of butter in baked goods like muffins.
Milk Kefir is a fermented milk drink made using the cultures of yeast and bacteria. Compared to yogurt, kefir has a thinner, runnier texture and tangy flavor.
Nutritional importance: Kefir contains a variety of vitamins and minerals. It is rich in calcium, phosphorus, potassium, B vitamins, protein, and contains a diverse profile of probiotics.
Health benefits: There are numerous health benefits associated with kefir. Kefir has been shown to decrease inflammation, lower cholesterol levels, improve cardiovascular health, improve gut health, and boost bone health.
Kefir can be drank on its own or poured over a bowl of cereal, blended into smoothies and shakes, used as a marinade for meat and poultry, used as a substitute for buttermilk in baking, and used as a base for soup.
Kombucha is a fermented beverage made by combining green or black tea, sugar, and symbiotic culture of bacteria and yeast (SCOBY). The SCOBY convert the sugar into alcohol and acid. This fizzy drink can be flavored with fruit, herbs, and spices.
Nutritional importance: Kombucha is a low calorie, low carbohydrate, and low sodium beverage with variable sugar, alcohol, and caffeine content. It contains B vitamins (thiamine, niacin, riboflavin, folate, B6, and B12), vitamin C, antioxidants, and probiotics.
Health benefits: Overall, there is insufficient research to support the health claims of kombucha. However, the tea leaves used to make kombucha contain antioxidants, which may help protect the body by reducing inflammation, reducing cell damage, and support the immune system. Additionally, the probiotic properties can improve digestive health.
Kombucha can be found in most grocery stores and consumed as a refreshing beverage. Be sure to check the label for sugar and alcohol content.