Fermented Foods - Part 2
Lisa Grentz, MS, RDN, CD/LDN, FAND
Eating for a healthier gut can be a delicious endeavor. Here are 3 more probiotic-rich foods that make an excellent addition to your diet.
Kimchi is a spicy Korean side dish made from fermented cabbage and other vegetables like radishes, scallions, carrots, celery, and red pepper.
Nutritional importance: Kimchi is a good source of dietary fiber and contains vitamin A, vitamin C, thiamine, and riboflavin.
Health benefits: The array of health benefits associated with kimchi range from lowering blood lipid levels to lowering blood pressure to reducing insulin resistance to reducing inflammation.
Kimchi is readily available for purchase in most grocery stores or for those that enjoy cooking, you can make kimchi at home. Kimchi is a versatile food that can be added to many meals. It can be eaten on its own, used as a topping for burgers, sandwiches, and tacos, added to rice or grain bowls, used in soups and stews, and folded into scrambled eggs or omelets.
Tempeh is plant-based protein made from fermented soybeans.
Nutritional importance: Tempeh contains all 9 essential amino acids, making it a complete protein. The nutrition profile of Tempeh also includes a good source of dietary fiber, prebiotics, probiotics, vitamin B12, calcium, phosphorus, magnesium, and manganese.
Health benefits: The isoflavones and antioxidant properties of soy can reduce cholesterol levels, boost heart health, and reduce markers of oxidative stress. The prebiotics and probiotics improve digestive health, and the minerals found in tempeh can promote bone health.
Tempeh has a firm texture and nutty flavor, but is usually seasoned or marinated to increase flavor prior to cooking. Tempeh can be crumbled, baked, steamed, or sautéed and used as a meat substitute for bacon, as a protein in stir-fry, and can be incorporated into various other recipes.
Miso is a smooth paste made from fermented soybeans.
Nutritional importance: Miso provides a complete source of protein, probiotics, beneficial plant compounds, and a variety of vitamins and minerals, including manganese, vitamin K, copper, and zinc.
Health benefits: The probiotics in miso contribute to a healthy gut flora thereby improving digestion. Other associated health benefits of eating miso include improved immune function, cardiovascular health, cognitive function, and reduced risk of certain cancers like breast cancer.
Miso paste is most often used as a seasoning typically found in soups, salad dressings, dipping sauces, and marinades. It can also be used in a glaze for meats and vegetables.