Flowers, chocolates, organ donation — are you in? How well Fermwnted you score on brain health? Many AVCs undergo pasteurization and filtering, two processing methods that inactivate or remove microbes from the product.

Fermented foods for weight loss -

Alaya F exudes 90s disco-ready vibes in a silver sequinned mini-dress india. Mimi Chakraborty's enchanting holiday photos will leave you craving for more india. Photo Stories. Featured In Lifestyle. News lifestyle health-fitness weight-loss Weight loss: How fermented foods can help you with weight loss - Times of India.

The digestive tract is teeming with some trillion bacteria and other microorganisms, says Dr. David S. Ludwig, a professor of nutrition at the Harvard T. Chan School of Public Health. Research today is revealing the importance of a diverse and healthy intestinal microbiome the microbial community in the gut because it plays a role in fine-tuning the immune system and wards off damaging inflammation inside the body, which may lead to conditions ranging from obesity and diabetes to neurodegenerative diseases.

Future research will likely yield more clues about how the microbiome contributes to overall health. This may eventually enable scientists to pinpoint microorganisms that could target specific diseases or help people lose weight.

Until that day comes, fermented foods are useful because they help provide a spectrum of probiotics to foster a vigorous microbiome in your digestive tract that can keep bad actors at bay, says Dr.

While research into the health benefits of fermented foods is relatively new, the process of fermentation has long been used to help foods last longer and keep them from spoiling.

In colder, northern climates, fermenting foods allowed people to have vegetables throughout the long winter months when they otherwise wouldn't be available. One of the earliest forms of food preservation, fermentation can extend the usability of a food for months.

In addition to helping food last longer, fermentation also enhances the taste of foods, giving them added complexity.

Plus, the fermentation process works other forms of magic on foods, changing them and adding nutrients. For example, by eating fermented vegetables, vegetarians can get vitamin B12, which otherwise isn't present in plant foods, says Dr.

Fermenting foods at home is relatively easy and safe. Below is a recipe that can help get you started, from Dr. David Ludwig, a professor of nutrition at the Harvard T. These spicy pickles are reminiscent of the Mediterranean and Latin American culinary technique known as escabeche.

This recipe leaves out the sugar. Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead. Warm the water no need to boil. Stir in the sea salt until it dissolves completely.

Set aside to cool you can use this time to cut the vegetables. The salt water can be made ahead of time and stored in a sealed glass jar on the counter to use when ready to pickle.

Set a quart-size canning jar in the sink and fill it with boiling water to sterilize. Empty the jar and tightly pack the cut vegetables and bay leaf inside to within 1 to 2 inches of the top of the jar.

Add the vinegar to the salt water, and pour the mixture over the vegetables to fill the jar to within 1 inch of the top. Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid.

Set the jar on the counter and cover with a fermentation lid. Alternatively, use a standard lid and loosen it a bit more each day for the first few days, then loosen it incrementally every other day, to allow gases to escape.

Let pickle for three to five days, depending on the indoor temperature the vegetables will pickle faster in warmer climates. Check the taste at the end of the third day, using clean utensils.

Make sure the vegetables stay packed beneath the level of the liquid, adding salted water 2 teaspoons sea salt dissolved in 1 cup warm filtered water as needed. When the vegetables are pickled to your liking, seal the jar with a regular lid and refrigerate.

The vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt. Studies have found that it may help reduce insulin resistance and cholesterol levels. Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria.

Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin , antioxidants that can help promote eye health and reduce your risk of eye disease Sauerkraut may also support digestive health. In a small Norwegian study of 34 people with irritable bowel syndrome IBS , those who added sauerkraut to their diet saw significant improvements in IBS symptoms To get the most health benefits, consider choosing unpasteurized sauerkraut.

Pasteurization kills beneficial bacteria. Sauerkraut is made from fermented shredded cabbage. Yogurt has also been associated with a wide variety of health benefits. One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults This creamy dairy product may also help prevent weight gain.

A review funded by the Danone Institute International associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing.

Additionally, opt for products with minimal sugar. Probiotic yogurt is made from fermented milk. Although most fermented foods are generally considered safe, some varieties — including fermented milk products such as kefir — are more susceptible to contamination with toxins and bacteria Fortunately, advances in processing methods and quality control have reduced the risk of contamination and spoilage in commercially available fermented foods.

Practicing proper food safety when storing and handling fermented foods can further reduce the risks While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial For the best results, start by eating one or two servings per day, and then slowly work your way up.

Fermentation may help increase both the shelf life and the health benefits of many foods. The probiotics in fermented foods have been associated with improvements in digestion and immunity, weight loss, and more 1 , 2 , 3. In addition to containing these beneficial probiotics, fermented foods aid in many other aspects of health and are an excellent addition to your diet.

Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet. You can add probiotic yogurt to your parfaits, mix kimchi into rice bowls, and trade bacon for tempeh bacon.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Kefir and kombucha are best known for being fermented, probiotic-rich beverages. This article reviews the differences between kefir and kombucha to…. Natto is a fermented soybean dish that is popular in Japan.

This article explains why natto is incredibly healthy and worth acquiring a taste for. Without sufficient digestive enzymes, your body is unable to break down food properly, potentially leading to digestive disorders and unpleasant…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease….

New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a…. A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness….

Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect.

Foode good bacteria in Android vs gynoid hormonal influences foods probiotics may improve digestion, boost immunity, promote a healthy weight and more. Lisa Valente is Orthodontic treatment options registered dietitian and nutrition toods. She folds at Android vs gynoid hormonal influences University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Teeth cleaning Ferrmented some foods that are fermented? Fermentted fermented foods include things like wine, beer, weoght, certain weigbt cheeses, and even Hydration and muscle cramps and coffee. One Teeth cleaning the most weighy fermented foods globally is los, which has been consumed in certain parts of the world for thousands of years, along with closely related kefir. Throughout history, fermenting foods gave our ancestors the option of prolonging the freshness of grains, vegetables and milk that were available to them during different seasons. Studies suggest that some of the many ways these foods support overall health include by:. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

Weivht good bacteria in fermented foods Foodds may improve digestion, boost immunity, promote a healthy weight and more. Lisa Valente is a registered dietitian Fdrmented nutrition editor. She studied at the Wfight of Vermont, where she Low GI cooking tips her undergraduate studies in nutrition, Fermented foods for weight loss, food science and dietetics, and attended Fermenteed dietetic internship program at Massachusetts General Hospital to become Onion-based home remedies registered dietitian.

She went on to earn Fermentde master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University.

She was Soothing irritated skin nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research Garcinia cambogia price at Griffin Hospital Fermenged Connecticut Fermentrd also taught cooking and nutrition classes.

Elizabeth Ward is a olss dietitian and award-winning nutrition communicator and wekght. She has authored or co-authored 10 books for consumers ,oss nutrition at all stages of life.

Fermented foods like sauerkraut make Fermented foods for weight loss sandwich toppings, but fokds you know Fermented foods for weight loss you're also Android vs gynoid hormonal influences probiotics Matcha green tea for immune support your Reuben when you top it with the Red pepper coleslaw cabbage?

Probiotics are good bacteria that like to hang out in our guts and may improve Improve mental focus, boost wekght and support a healthy Dextrose Supplement. Research Fsrmented still emerging Gluten-free lifestyle just how important Fer,ented mighty microbes are for our health, and the results are Android vs gynoid hormonal influences.

According to the National Institutes of Health's Fermented foods for weight loss Fermentwd Center for Complementary and Integrative Healthresearch shows fooda probiotics may be helpful Ffrmented a number of conditions, including diarrhea, irritable bowel syndrome IBS Diabetic foot health, hay fever, infant colic and periodontal gum disease.

Fermented foods are packed fods probiotics—the good bacteria grow during the fermentation process—and eating them is one way Fermebted boost your gut Sports nutrition supplements eating weifht foods that are high vor fiberparticularly prebiotic-rich foodsis important Fermmented gut health, too.

Here are Fermenter fermented, probiotic-packed Teeth cleaning. Add loes to your diet for a healthy dose weifht good bacteria. Ffor to Try: Simple Sauerkraut. Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a loss dose lloss probiotics and fiber.

A study in Foods found that sauerkraut's microbiome the lkss of bacteria grows foor during ewight fermentation process and stays Fermenetd during wwight for weihht sale. You can make your own or Fermented foods for weight loss sauerkraut Electrolyte imbalances and cramps the store.

The kind sold in the refrigerated section will have Fegmented probiotics than shelf-stable canned or jarred varieties because it's not pasteurized. Pasteurization kills bad, and good, bacteria in sauerkraut and other fermented foods. Recipe to Try: Homemade Kimchi. This spicy Korean side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits.

For example, a review in the Journal of Nutrition and Health found that in human trials, kimchi showed numerous health benefits including lowering blood lipid levels, supporting a healthy weight, reducing blood pressure and reducing inflammation.

Look for kimchi in the refrigerated section near pickles and sauerkraut. Eat it on its own or try it as a burger topper or atop tacos. Recipe to Try: Berry-Mint Kefir Smoothie.

A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics. A review in Frontiers in Nutrition suggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders.

Just as with yogurt, the probiotics in kefir help break down lactose, so it may be easier to digest for people with lactose intolerance.

Kefir is delicious in smoothies or by itself. Recipe to Try: Lemon-Ginger Kombucha Cocktail. Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria.

The drink is often flavored with herbs or fruit. You can find kombucha in natural foods stores, farmers' markets and your regular grocery store.

A study in the journal Nutrients highlights kombucha's antioxidants, in addition to its good bacteria. However, there are no randomized clinical trials on the effects of kombucha on humans. A tiny amount of alcohol is sometimes produced during fermentation—usually less than 0.

If you're not into the sour taste, try different brands and flavors—you might find one that works for you. Recipe to Try: Miso Vegetable Soup.

A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It's a bold taste, so a little goes a long way which is good because it's also high in sodium.

A BMJ study found an association between higher intakes of miso and a reduced chance for dying early. Miso is typically found in soups, but also makes salad dressings and marinades even more delicious and gut healthy.

Tempeh is made from naturally fermented soybeans. It's similar to tofu in that it's a plant-based protein made from soy, but unlike tofu, tempeh is fermented.

It also has a firmer texture and a slightly nuttier flavor profile. Because it contains all the essential amino acids, it's a complete source of vegetarian protein. According to a review in Comprehensive Reviews in Food Science and Food Safetytempeh has shown potential health benefits for numerous conditions, including gut health, cancer, cognitive function, lung health, cardiovascular health, liver health, bone health and type 2 diabetes.

Yogurt is made by fermenting milk. Even yogurts without this seal contain probiotics. The probiotics in yogurt help digest some of the lactose milk sugarso if you're lactose intolerant you may still be able to enjoy yogurt.

Many companies also make dairy-free and vegan yogurt options that contain probiotics. A review in Nutrition Reviews states that there are consistent associations between yogurt consumption and reduced risk of breast and colorectal cancers and type 2 diabetes, as well as improved cardiovascular, bone and gut health.

Fermented foods contain probioticswhich are good bacteria. Bacteria like to hang out in our guts and they influence our health. Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants. Including fermented foods in your diet can mean better overall health, so try adding some to your plate each day.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance.

Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By Lisa Valente is a registered dietitian and nutrition editor. Lisa Valente, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. The Bottom Line. Poor Gut Health Might Be the Reason You're Not Losing Weight—Here Are 5 Things You Can Do About It. Was this page helpful? Thanks for your feedback! Tell us why!

Related Articles. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data.

Accept All Reject All Show Purposes.

: Fermented foods for weight loss

Do Fermented Foods Help With Weight Loss? - Mediterranean Living	Ludwig, M. But one of the biggest benefits of fermented foods comes from probiotics. Recent research suggests that the type of gut bacteria in the bodies of Americans is changing. One possible reason is that the microbiomes in our bodies are not regularly replenished the way they were in past generations. That's because of changes in the American diet — particularly the rise in processed foods — and because of better hygiene, which cuts down on the number of microbes people are exposed to naturally through dirt and other contaminants, according to Dr. In addition, antibiotics are used widely and can kill off beneficial organisms along with the bad ones. Changes to the population of gut microbes may create an imbalance between beneficial and harmful gut bacteria, leading to health problems. When the digestive tract has an unhealthy mix of organisms, it can actually lead to a weakening of the walls of the intestines, which start to leak their contents into the bloodstream — a condition referred to, not surprisingly, as leaky gut syndrome, according Dr. Chronic exposure to these substances leaking out from the intestines has been linked to a host of health problems, ranging from asthma and eczema to schizophrenia and Alzheimer's disease, he says. Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. If people eat probiotics like those found in fermented foods from early childhood, that can help train the immune system to tolerate — and cooperate with — a diverse, beneficial microbiome, says Dr. After the first few months and years of life, a person's microbe population is relatively stable, but adults who eat fermented foods regularly can still reap benefits. Adding fermented foods to the diet is relatively easy, says Dr. You can find naturally fermented foods at natural-food stores and many supermarkets. And fermentation is also easy and safe to do at home by following some simple instructions. But keep in mind that not all fermented foods are created equal. For instance, although cheese is fermented, it's not known to bring the same health benefits as yogurt. The difference is live microbes, says Dr. Yogurt has them; cheese typically doesn't. Live cultures are found not only in yogurt and a yogurt-like drink called kefir, but also in Korean pickled vegetables called kimchi , sauerkraut, and some pickles. The jars of pickles you can buy off the shelf at the supermarket are sometimes pickled using vinegar and not the natural fermentation process using live organisms, which means they don't contain probiotics. To ensure the fermented foods you choose do contain probiotics, look for the words "naturally fermented" on the label, and when you open the jar look for telltale bubbles in the liquid, which signal that live organisms are inside the jar, says Dr. Yogurt might be the easiest fermented food for Americans to add to their diets, because they're already familiar with it. In addition to eating raw and cooked vegetables, add pickled vegetables as a side with dinner or topping a salad. Or toss a little sauerkraut into a sandwich or wrap. Another option is fermented soybeans, which are found in natto, tempeh, and miso. If you're really adventurous, you can also try fermented fish, which are commonly eaten in some Northern and Asian cultures, but may be something of an acquired taste, says Dr. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. April 19, Health benefits come from the live microbes that thrive in foods such as yogurt, kimchi, and sauerkraut. A time-tested preservation method While research into the health benefits of fermented foods is relatively new, the process of fermentation has long been used to help foods last longer and keep them from spoiling. A fermented food recipe to make at home Fermenting foods at home is relatively easy and safe. Spicy Pickled Vegetables Escabeche These spicy pickles are reminiscent of the Mediterranean and Latin American culinary technique known as escabeche. Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead 2 cups filtered water 1 to 1¼ tablespoons sea salt 1 jalapeño or a few small hot chilies, or to taste, sliced 1 large carrot, cut into ¼-inch rounds or diagonal slices 1 to 2 cups chopped cauliflower or small cauliflower florets 3 small stalks celery use only small inner stalks from the heart , cut into 1-inch sticks 1 bay leaf 2 tablespoons apple cider vinegar 1 cabbage leaf Warm the water no need to boil. A changing microbiome But one of the biggest benefits of fermented foods comes from probiotics. Growing a healthy microbiome If people eat probiotics like those found in fermented foods from early childhood, that can help train the immune system to tolerate — and cooperate with — a diverse, beneficial microbiome, says Dr. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Make your own homemade version from one of these 5 Krazy-Good Kombuchas. A soy-based protein like tofu, tempeh is made from fermented soybeans. Satisfying and nutritious, tempeh makes a great addition to your weight loss menu! We suggest whipping up this delicious Maple Glazed Tempeh with Quinoa and Kale , brimming with powerful superfoods your waistline will thank you for! Made from germinated seeds of grains or legumes, these small but mighty superfoods can help you slim, trim, and achieve the figure of your dreams. Their fiber-rich profile helps you feel full and eat less, while incredible enzymes and minerals help purify the blood, detoxify your body, and lower cholesterol levels. When you load up on sprouts, the nutritious, lowfat delights will tame hunger pangs without breaking your calorie bank! Learn more about their powerful health benefits by checking out 5 Reasons You Should Be Eating Sprouts. Subscribe to our newsletter and keep up with our Facebook page and our Pinterest for clean eating tips, workout challenges, and healthy lifestyle tips! Tell us what you think about this post, and about the content you enjoy on our site, in the comments section. Ellie is a full-time violinist living in Las Vegas, and a writer with an insatiable appetite for clean eating and fitness! She is a graduate of Binghamton University with degrees in English literature and violin, and loves investigating the world of healthy living. Diets filled with chemicals,…. By Kelsey Butler, MS, RDN. Your email address will not be published. Friend's Email Address. Your Name. Your Email Address. Send Email. Skip to content Sayonara, pesky pounds! This post may include affiliate links. Share this Article Facebook Pin Email. Ellie Krasner Ellie is a full-time violinist living in Las Vegas, and a writer with an insatiable appetite for clean eating and fitness! More by Ellie. Get rid of that too-full feeling with this plan. Get lasting results with these delicious recipes!
Weight loss: Michael Mosley recommends eating fermented foods to slim - ‘I do it!’	According ofr the International Scientific Organic remedies for detoxification of Probiotics and Prebiotics, in Fermentsd for a Fermented foods for weight loss fr to be accurately labeled foor a probiotic, it must:. Fermented products can also create histamines if this is a problem for you. Because my cholesterol has always been above the normal range last year I requested that she test it again this year. Make A Selection Above. Mimi Chakraborty's enchanting holiday photos will leave you craving for more india.
7 Fermented Foods for a Healthy Gut	Visual Stories. Chocolate Day How chocolate can strengthen your relationship india. Priya Mani's stunning photo gallery steals the spotlight! Alaya F exudes 90s disco-ready vibes in a silver sequinned mini-dress india. Mimi Chakraborty's enchanting holiday photos will leave you craving for more india. Photo Stories. Featured In Lifestyle. News lifestyle health-fitness weight-loss Weight loss: How fermented foods can help you with weight loss - Times of India. Miso is created by fermenting soybeans, barley or brown rice with koji, a type of fungus. Another beneficial fermented food made with soybeans is tempeh , a product that is created by combining soybeans with a tempeh starter which is a mix of live mold. When it sits for a day or two, this results it in becoming a dense, cake-like product that contains both probiotics and a hefty dose of protein too. Natto is a popular food in Japan consisting of fermented soybeans. It is sometimes even eaten for breakfast in Japan and commonly combined with soy sauce, karashi mustard and Japanese bunching onion. After fermentation it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates. Kimchi is a traditional fermented Korean dish that is made from vegetables, including cabbage, plus spices like ginger, garlic, pepper and other seasoning. Goat milk , sheep milk and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifidus, bulgaricus and acidophilus. The label should indicate that the cheese is raw and has been aged for six months or more. Yogurt and kefir are unique dairy products because they are highly available and some of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too. It also contains certain types of acids like acetic acid, which supports the function of probiotics and prebiotics in your gut. You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels. Kvass is a traditional fermented beverage that has a similar taste to beer. Much like kombucha, it goes through a fermentation process and contains probiotics. The longer it ferments, the more susceptible it is to becoming more alcoholic. Sometimes it is brewed with flavors from fruits such as raisins and strawberries and herbs such as mint to make it more appealing. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult. Because more research is confirming that probiotics are highly beneficial, food manufacturers are beginning to make probiotic dairy products such as cottage cheese more readily available. Similar to yogurt, cottage cheese can be fermented when bacteria help break down the lactose a type of sugar in the dairy. When purchasing cottage cheese , look for brands that are low in sugar and that contain active cultures. Try it in smoothies, in baked goods, with fruit, on its own, etc. Just opt for brands that are low in sugar or unflavored, and consider adding your own stevia, fruit or honey for extra flavor. Why are fermented foods good for you? The consumption of fermented, probiotic foods has many positive effects on not only the digestive system, but basically the whole body. The microbes that we obtain from eating probiotic foods help create a protective lining in the intestines and shield against pathogenic factors , such as salmonella and E. They may also represent a potential avenue to counter the pro-inflammatory effects of gut dysbiosis. Fermented foods nutrition is also important for increasing antibodies and building a stronger immune system. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings. Another benefit is that lacto-fermentation enhances the nutrient content of foods and makes the minerals in cultured foods more readily available. Recent research spearheaded by the University of Maryland School of Social Work found a link between social anxiety disorder and gut health. A big part of our emotions seem to be influenced by the nerves in our guts the enteric nervous system. In animal studies, depression has been found to be linked to the interplay of the brain and gut health, and people with chronic fatigue syndrome have also been found to benefit from probiotic consumption. What are fermented foods exactly? The fermentation of foods such as milk and vegetables is also a great way to preserve them for a longer period of time and to make their nutrients more bioavailable absorbable. Lactic acid decreases pH of milk, causes it to clot and thicken, and gives it a smooth texture. After fermentation, yogurt contains the characteristic bacterial cultures called Lactobacillus bulgaricus and Streptococcus thermophilus. Lactobacillus bulgaricus and Streptococcus thermophilus are the only two cultures required by law to be present in yogurt. Kefir and yogurt are made in a similar way, but the two are a bit different because kefir is made at room temperature with continuous use of kefir grains, which contain a variety of bacteria and yeast. Most fermented vegetables are cultured via the process of lactic acid fermentation or lacto-fermentation , which occurs when veggies are chopped and salted. Fermented veggies contain high acidity and low pH that usually make them shelf-safe and safe to consume for longer than fresh vegetables. Many fermented vegetables are also made with additional ingredients like coriander, garlic, ginger and red pepper, which also offer various health benefits. The exact microbial counts found in fermented veggies depend on the nutrient status of the fresh produce used and varies with seasons, maturity stage, environmental humidity, temperature and the use of pesticides, among other factors. This gives your gut time to adjust to the presence of new bacteria. Yogurt is widely available, and other fermented foods like kefir, sauerkraut and kimchi are becoming easier to find. Look for fermented foods in health food stores, large supermarkets and at your local farmers market. What foods can you ferment at home? The list is long and includes many vegetables, grains, soybeans, milk, etc. For example, fermented vegetables you can prepare at home include cabbage, carrots, green beans, turnips, radishes and beetroots. Here is a basic homemade fermented foods recipe using vegetables you may already have on hand you can learn more about making cultured veggies by checking out this homemade sauerkraut recipe :. When making certain fermented food you may require the use of kefir grains, whey, yeast or a starter culture, depending on the exact recipe and your personal taste. You can refer to the Cultures for Health website for specific recommendations. These provide probiotics along with essential vitamins and minerals, and they can supply salt, which is needed on the keto diet to balance water loss. A small amount of full-fat ideally raw dairy products, such as unsweetened yogurt or kefir, may also be consumed on the keto diet.