There are many health benefits to fermented foods and beverages. The process of fermentation was used in the past. It was used to preserve food and drinks long before refrigeration. The fermentation process involves microorganisms such bacteria, yeast or fungi converting organic compounds like sugar and starch to alcohols or acids. Starch, sugar from vegetables and fruits is converted to lactic acid. It acts as a natural preserver. Fermentation can create very distinct, intense, and slightly bitter flavors. Conversion of sugars and starches Increases the beneficial and natural bacteria in foods. These bacteria are known as probiotics (or “good”) bacteria. They are believed to be beneficial for many health issues, especially digestive health..

Are bacteria good and bad?

Bacteria lives in our intestines and aids digestion, absorption, assimilation, and elimination of nutrients. They play an important role in the functioning of our immune system. There are other bacterias that can be found in the gut. It is important to find the right balance between them. Bloating, constipation and diarrhea are all possible when the balance favors bacteria. This is the result of an imbalance in The intestinal flora can be called dysbiosis.

Not only is it stressful, but also a hectic lifestyle, the poor are more likely to be stressed. A diet that includes high-sugar and refined foods Contributes to dysbiosis through feeding harmful bacteria. Eliminating excessive sugar Foods and the inclusion of probiotic-rich fermented food can help bring your gut back to balance and support. The immune system.

Five reasons to include fermented foods in your diet

1. You cannot digest food alone.

Good bacteria helps to break down complex carbohydrates. Other beneficial substances are produced by the fermentation and metabolizing process.

2. Good bacteria is able to fight off the bad bacteria, and they often win.

Although you may be exposed to pathogenic bacteria (disease-causing bacteria) every day, you are not always sick. Your microscopic helpers keep them away. The good bacteria produces acidic fermentation byproducts which lower the pH in your gut. This reduces the likelihood of harmful bacteria from surviving. They also produce antimicrobial proteins. kill harmful bacteria. It is a competitor for your food supply and squatting right on your intestinal liner.

3. Certain vitamins are required for your body to function properly.

Good bacteria plays a key role in the production of many vitamins. These vitamins include vitamins B1, B2, and B3, as well as vitamins B5, B6, B12, and K.

4. Balance is essential for a healthy body.

The effects of the tiny bacteria found in your gut can be felt throughout the body. Research has shown that the more diverse bacteria in your gut is, the better. gut microbiota It is linked to many chronic diseases like obesity, asthma, inflammatory-bowel disease and chronic inflammatory disorders. The reason for this association is still being investigated.

5. After taking antibiotics, they can help to improve your gut health.

Are you familiar with the symptoms of diarrhea and other digestive issues that can result from antibiotics? This is because antibiotics destroy both the good and the bad bacteria. Fermented foods It will help restore your gut bacteria to its normal state.

There are many probiotic foods you can add to your diet.

  • Kefir: KefirProbiotic-cultured beverages such as Kefir contain many yeast and bacteria. Kefir has a high level of vitamins and minerals, including vitamins B and C.
  • Sauerkraut: This recipe for fermented cabbage is easy to make at home and has been around for hundreds of year. It’s rich in vitamins C, K, as well as various B vitamins, fiber, and vitamins A, C, and K. It is also rich in manganese, copper and sodium.
  • Miso: Traditional Japanese paste is made of fermented soybeans and other grains with millions upon millions of beneficial bacteria. It is rich with essential minerals and provides a good supply of many B vitamins, E, and K.
  • Kimchi: Kimchi is a fermented cabbage, and other vegetable that’s more flavorful than sauerkraut. It is high in vitamins A, C, B1, B2, C, and minerals like iron and calcium.
  • Lassi: For hundreds of years, lassi is made from sour cream and has been enjoyed as a pre meal yogurt drink. It is a popular way of obtaining probiotic bacteria.
  • Kombucha: Carbonated, fermented black Tea. A mixture of yeast and sugar that converts alcohol to carbon dioxide and carbon dioxide. Bacteria called Acetobacter is responsible for turning alcohol into acetic acids, which gives it its sour flavor. It is better to make your own kombucha than buying it from the store.
  • Tempeh: Tempeh, another version of fermented soybeans is a great choice for vegetarians.
  • Bread: Some breads, such as sourdough or rye, are made of fermented dough.
  • Yogurt: Lactobacilli bacteria converts lactose sugar found in milk into glucose and galactose. The resulting lactic acid is more concentrated, giving yogurt a sweet taste. The yogurt is enriched with live bacteria, which contributes to the intestinal microflora.

You can make fermented food at home with this recipe: Spicy Pickled Vegetables, Escabeche

Materials:

  • 2 cups filtered water
  • 1 to 1¼ tablespoons sea salt
  • A few small chili peppers (sliced).
  • One large carrot, cut into ¼-inch round or diagonal slices
  • 1 to 2 cups chopped cauliflower/small cauliflower florets
  • Three stalks of celery, cut into 1-inch sticks (only use the inner stems).
  • One bay leaf
  • Two tablespoons of apple cider vinegar
  • One cabbage leaf

Fabrication:

  • Heat the water, but don’t boil it. Stir until sea salt is completely dissolved. Allow to cool. You can then chop the vegetables. You can prepare the brine and store it on the counter in sealed glass jars until you are ready to pickle.
  • Fill a canning jar of quart size in the sink with boiling water. The bay leaf and cut vegetables should be placed in a tightly sealed container within 2.5 to 5cm of the pool’s top. Mix the vinegar and brine together. Pour the mixture over the vegetables until the jar is filled to 2.5 cm. Place the cabbage leaf over the vegetables, and pinch the edges to hold the liquid under control.
  • Pickle quickly. Cover the jar with a fermentation cap and place it on the counter. You can also use a standard lid, loosening it each day for the first few day, and then slowly reducing it every other day to let the gases escape. Let the marinade rest for three to five days depending on whether it is indoors. Vegetables do better in warmer climates. Check the taste of the marinade at the end the third day. Make sure the vegetables are not packed above the liquid level. If necessary, add salt water (2 teaspoons sea salt dissolved into 1 cup warm filtered water).
  • Close the jar with the regular lid once the vegetables are ready to be stored. They will pickle slowly in your refrigerator. They should keep for at least a month. Salt them before serving. If necessary, rinse with water to get rid of excess salt.