Khaberni - Fermented foods are known for their ability to support digestive health and increase the proportion of good bacteria in the intestines.
Here are the top 10 dietary options that can be an alternative or complement to traditional yogurt.
1. Kefir: The stronger fermented milk drink
According to the site "very well health", kefir is a fermented milk drink prepared by adding kefir grains, a mixture of bacteria and yeast, to milk. It contains more probiotics than yogurt and may help reduce inflammation, support immunity, and lower cholesterol levels.
2. Kimchi: The Korean flavor that improves digestion
Kimchi is a spicy and sour Korean dish where vegetables such as cabbage and radish are fermented with salt and spices. Regular consumption of kimchi helps support digestion, boost immunity, and possibly improve heart health.
3. Kombucha: The effervescent fermented tea
Kombucha is a fizzy fermented tea prepared by adding bacteria and yeast to sweetened black or green tea. It may enhance the growth of beneficial bacteria in the intestines, improve digestion, and relieve stomach disorders, with potential anti-oxidant and anti-inflammatory effects.
4. Sourdough bread: Gut-friendly
Sourdough retains beneficial compounds that may help reduce inflammation and protect cells, and support gut health.
5. Sauerkraut
Fermented cabbage sauerkraut is rich in beneficial bacteria that support the immune system, reduce inflammation, and may have anti-oxidant and anti-cancer effects.
6. Miso: The healthy Japanese paste
Miso is prepared by fermenting soybeans with salt, and is used in soups and dressings. It may enhance gut health, alleviate inflammation, and possibly improve blood pressure and disease prevention.
7. Lassi: The traditional Indian drink
Lassi is a yogurt-based drink, sometimes with fruits or spices, containing only bacteria without yeast. It aids digestion, alleviates symptoms of irritable bowel syndrome, and may improve heart health and blood sugar management.
8. Kvass: Fermented rye bread drink
Kvass is a fizzy fermented drink made from rye bread, containing natural bacteria and yeast. It may improve digestion, support the movement of food in the intestines, and enhance digestive hormones.
9. Tempeh: Fermented plant protein
Tempeh, the traditional Indonesian food, is rich in plant protein and antioxidants. It helps reduce inflammation, support gut health, and protect body cells from damage.
10. Natto: Japanese benefits for bones and heart
Natto, a sticky fermented soy product, supports gut, heart, and bone health, and improves the body's response to insulin.
