Fermentation is a traditional food preservation technique which is still used for fermenting certain food items. This process is used to ferment wine, sauerkraut, yogurt, cheese, kefir, and kombucha.
Fermented foods are rich in beneficial probiotics has been proven to improve your digestive and immune system over a period. The beneficial bacteria known as probiotics can eliminate harmful bacteria from your stomach while causing the good bacteria to thrive.
If fermentation is something new that you have never tried and concerned about the safety standards, you can start with these few fermented foods:
Kefir
This cultured dairy is made by adding Kefir grains to whole milk. Studies have proven multiple health benefits of consuming Kefir like bone health, reducing inflammation, and improving digestion. Kefir contains less lactose as compared to milk. If you are lactose-sensitive, start with a very small amount of Kefir.
Tempeh
Tempeh is made from fermented soybeans which is popular among the plant-based/ vegan community. This popular meat-substitute can be chewy and tastes like tofu. Sauté, fry, or bake tempeh to add to your favourite noodle bowl. Make a delicious tempeh and egg fried rice with Daawat brown rice.
To increase the absorption of brown rice benefits, soak the rice before cooking.
Natto
Though popular in Japanese cuisine, you can find Natto in some Asian supermarkets. It is made from fermented soybeans and contains a host of probiotics. It is rich in fiber and contains an enzyme that prevents blood clots.
Kimchi
A popular Korean dish made with fermented cabbage, julienned veggies, and Gochujang paste. Enjoy Kimchi with steamed Daawat brown rice. Kimchi has many health benefits like reducing insulin resistance and blood cholesterol. Kimchi can be very spicy depending on how much chili you used, so consume a little bit at a time. Soak or sprout the brown rice for the best brown rice benefits.
Kombucha
This fermented tea is light, tart, and fizzy, that makes for a great mocktail. It is brewed from either black or green tea. It has been proven to protect the liver, decrease blood sugar, and reduce cholesterol levels. However, consume 100-200ml of Kombucha at one time, as it can lead to SIBO.
Miso
This flavourful seasoning popular in Japanese cuisine is made from fermented soybeans, salt, and koji. It is a great ingredient to add to your Asian soups and Dashi stocks. You can also make a dip with miso paste like miso mayonnaise. Miso helps lower blood pressure and protects cardiovascular health.
Probiotic Yogurt
Probiotic yogurt is made with low-fat or whole milk by adding Lacto-bacillus bacteria. Yogurt can aid in digestion, improve gut health, lower blood pressure, and improve bone health.
Sauerkraut
This traditional recipe is made by fermenting cabbage with sea-salt. Sauerkraut contains lutein and zeaxanthin, which promotes eye health. Add sauerkraut in a sandwich to enjoy a healthy dose of natural probiotics.
These are some of the fermented foods that you can start incorporating in your diet for better digestive health and improved immunity.
