FERMENTED FOODS & DRINKS
RICH SOURCES OF polyphenols
• Berries
• Cherries
• Pomegranate
• Plums
• Apricots
• Red grapes
• Apples
• Citrus fruit ,
• Red wine
• Eggplant
• Red cabbage
• Leafy greens
• Whole wheat
• Oats
• Soybeans
• Flaxseed
• Dark chocolate
• Sesame seeds
• Leeks
• Onions
• Garlic
• Herbs and spices like turmeric
• Coffee
• Tea
• Extra virgin olive oil
Although the research is emerging and building , it is looking good for fermented foods and drinks . These are products which have used microorganisms in a fermentation process outside of the body to create the particular food or drink . This has been done for hundreds of years across the globe , in part for food preservation before refrigeration , but also for the unique flavours and products that are created . Science is catching up with understanding exactly how these products may also be benefitting our health .
Some of these products , such as a good kombucha or yoghurt , deliver probiotic bacteria , helping to boost the levels of good bugs in your system . Others contain prebiotics to feed the good bugs already in your gut .
All fermented foods and drinks may be providing the organic acids shown to be good for gut health . Try including traditionally made sauerkraut , kimchi , kefir , unsweetened yoghurt , tempeh , miso , natto , sourdough bread and ( you might love this one ) cheese ! Yep , cheese is a fermented food , but be sure to buy the real thing and not processed cheese .
Eating for a healthy microbiome is not difficult . In fact , it ’ s delicious , because it means eating whole foods , including loads of plants . Throw in a few fermented products and you and your friendly gut bugs will be nourished and happy .
© Dietitian Connection 30 Infuse | February 2022