Good Lifestyle

Believe it or not, when you chowez during a meal, you are not the only one to eat. Your gastrointestinal system houses billions of microbes that help break down the food (an average of 60 tons on your life), but the beneficial bacteria between them are difficult eaters - and they flourish only if they are fed some nutrients.

When youConsume sweet, treated and packaged foods, your good intestinal bacterium does not have the fuel they need to prevent wicked overcrowding, which can wreak havoc and cause digestive problems, diseases and more.

But when your intestine is populated by good bacteria, these microscopic organizations work day and day to enjoy your health - and you can increase their productivity by eating fermented foods.

What exactly are the fermented foods?

"Fermentation has been a basis for human food for centuries and has been initially used as a way to preserve food," explains the registered dietitianMaya Feller, MS, RD, CDN ofNutrition Maya Feller. It is a process where natural organisms (such as bacteria and yeast) break down sugars and starches in foods to create alcohols, gases or acids. "Fermented foods and beverages are produced through controlled microbial growth and enzymatic action, which gives food fermented their distinctive pie," says Feller.

Although yogurt, cheese and other fermented dairy products can be among the most popular, the list of tasty fermented foods do not stop there. here is14 fermented foods to adapt to your diet-And be sure toAvoid these unhealthy options.

One thing to note: There are many benefits to eating fermented foods, but "for people with a sensitive stomach, it is useful to be aware of the amount consumed because there could be intestinal disorders," says That Feller, who suggests having one serving a day.

Continue reading for the buffalo the benefits you live when you eat fermented foods.

The addition of a probiotic in your supplement routine is usually a good idea, but you may be able to get similar advantages of food - or at least increase your supplement consumption. "According to the fermentation process, fermented foods can beA good source of probiotics, which are known to enjoy the intestinal microbiome and facilitate the eviction of pathogenic bacteria, "says Feller. And no, the wine does not count!

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The probiotic power of fermented foods helps beneficial bacteria to flourish, which is a boon of your digestive system. "These bacteria effectively decompose the nutrients that transmit it," explains Feller. And if you suffer from digestive disorders,probiotics are shown very efficient to handle uncomfortableGastrointestinal symptoms, like constipation, diarrhea and irritable intestine syndrome.

In addition, "during the fermentation process, microorganisms break down the food, which makes them automatically easier to digest," said Feller, who offers another surprising advantage: "Some fermented foods, such as cheese and Yogurt can be eaten even by people with lactose intolerance because bacteria digest lactose during treatment. "

IntegrateddermatologistWhitney Bowe, MDExplains: "Healthy skin is an inner job." Which means that what you putinside Your body is reflected outside thanks to the GUT-SKIN connection. And, says Dr. Bowe, who publishes tons of videos of information on herTiktok fluxYour intestine can start healing within three days you will start eating good nutrients, including rich foods of the probiotic.

Nurse authorizedCeleste Wilson, Rn, BSNsays that the fermentation process can help make nutrients more bioavailable, that is to say easier to absorb. "This tooSynthesize beauty-boosting nutrients, including vitamin B12, folic acid and biotin for shiny hair and shiny skin, "Wilson notes on his blog,Real spoon.

Fermented foods also help to woo inflammation - theFirst cause of most diseases. Inthis studyThe researchers discovered that drinking Kefir (a milky fermented drink) reduced daily participants' inflammation markers after six weeks. (For the best brands of kefir to buy, readthis.) You do not have to reduce kefir every day to get the benefits - try adding it to the smoothies or giving it in night oats.

Active compounds at Tempeh (fermented soy) can helpFight free radicals, which can cause cellular damage and increase inflammation throughout the body. You do not know how to prepare Tempeh? We covered you - Here's15 Changing Tempeh Recipes.

"Fermented foods can have a beneficial impact on lipid profiles," says Feller. "They are involved in the production of short chain acid acids, which has aLowering effect of cholesterol. "In addition, probiotics in general have beenLinked to improved arterial pressure.

Sauerkraut has high levels of vitamin K-which, if you do not draw enough,could cause blood vessels harden.

Tempeh has been shown toLower levels of LDL cholesterol (the bad type) and so akombucha.

Ready to blow a small sparkling filled with probiotics? (No, not champagne ...) Here is the11 Best Kombucha brands with low sugar to buy.

Once again, everything comes back to a healthy intestine. Probiotics have been linked toImprove blood glucose, if carrier foods rich in probiotics can help reduce insulin resistance and evenhelp manage or even prevent diabetes. Inthis study, Kimchi (spicy fermented vegetables) reduction of insulin resistance, blood pressure and body weight in prediabetic participants after 8 weeks.

A systematic review of multiple studies in 2015 found a strong correlation between eating yogurt and "lower or improved body weight,"What can be in part due to the high content ofprobiotics. Just make sure to eat yogurts with active crops and no added sugar.

"Fermentation also helpsDecompose and destroy antinutrients (such as phytic acid), which causes the potential to reduce the absorption of zinc, calcium and iron, "says the fell.

Due to the GUT-brain axis, your intestine is in constant communication with your brain, so in other words: "Intestinal inflammation is a brain inflammation"Dr. Naidoo, MD, a nutritional psychiatrist formed by Harvard and the author ofThis is your brain on food, saidEat this, not that!. Continuous search pointsHealth effect of probiotics on your microbiome of your intestine and your cerebral functionThus, the addition of fermented dishes to your diet can support a healthy brain function.

"Many neurotransmitters are produced in the intestine (including dopamine, serotonin and norepinephrine), all playing a role in mental health," said Feller, adding: "Fermented foods contribute to this purpose By providing beneficial bacteria to populate the Gut microbiota. "

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