Page 53 - EatingWell Special Edition Superfoods 2019

fermentation frenzy. Some of fermentation’s most intestinal lining is a selective barrier between our
beneficial by-products are short-chain fatty acids digestive tube and the rest of our body—harder to
that provide energy for intestinal cells, help repair break into than a trendy club; good bacteria like
the colon’s protective lining and increase the acid- Bifidobacterium act as buff bouncers, making sure
ity of the colon. Most infection-causing bacteria— only the worthy get past. Over time, eating a low-
as well as other microscopic troublemakers like fiber diet can weaken these defenses, allow ing

parasites—don’t do well in acidic environments. bits of dead bacteria to get into the bloodstream.
“This is what causes low-grade inflammation,”
A Gut Without Fiber Leach explains.
Starve your gut friends and the consequences can Chronic, low-grade inflammation can raise
be toxic. Without fiber, the colon environment fa- your risk for various chronic diseases—and it is
vors unsavory microbes. No fiber also means no a hallmark of metabolic syndrome, a collection
more short-chain fatty acids, paving the way for of conditions that can include insulin resistance,

less-desirable bacteria to flourish. elevated blood sugar and high blood pressure.
Over time, starving bacteria start eating us— Patrice Cani, Ph.D., a microbiologist at the Cath-
specifically the lining of the colon. Normally, the olic University of Louvain in Belgium, is one of

promising. Take care of your gut, fermentation—usually less than long way (which is good because
and in turn it will take help take 0.5% alcohol by volume (although it’s also high in sodium). Miso is
care of you. some have been found to have typically found in soups, but it
Eating foods packed with closer to 2% to 3%). If you’re not also makes salad dressings and
probiotics—good bacteria—is into the sour taste, you just might marinades even more delicious
one way to boost your gut health not have found the right brand or and gut-healthy.
(eating more prebiotic-rich foods flavor for you.
is important too). Fermented TEMPEH. Tempeh is made from
foods, like yogurt and kimchi, SAUERKRAUT. Sauerkraut is good naturally fermented soybeans. It’s
are rich in probiotics. The good for more than topping a hot dog. similar to tofu in that it’s a plant-
bacteria grow during the fermen- Made from just cabbage and salt, based protein made from soy, but
tation process. Add these seven this fermented food delivers a unlike tofu, tempeh is fermented.
fermented foods to your diet for a healthy dose of probiotics and It also has a firmer texture and a
healthy dose of probiotics. fiber. You can make your own slightly nuttier flavor profile. It’s
or buy sauerkraut at the store. a good source of probiotics, and
KIMCHI. Sauerkraut’s Korean The kind sold in the refrigerated because it contains all the essen-
cousin, this fermented cabbage section will have more probiotics tial amino acids, it’s a complete
dish is spicy. Look for it in the than shelf-stable canned and source of vegetarian protein.
refrigerated section near other jarred varieties.
Asian ingredients or pickles YOGURT. Yogurt is made by fer-
and sauerkraut. Eat it on its own KEFIR. A fermented milk drink—it menting milk. Yogurt labeled with
or try it as a topper on burgers tastes like drinkable yogurt—kefir is the “Live & Active Cultures” seal
and tacos. full of calcium and probiotics. Just guarantees 100 million probiotic
like yogurt, kefir has probiotics cultures per gram (about 17 bil-
KOMBUCHA. Kombucha is a tangy, that help break down lactose (milk lion cultures in a 6-ounce cup) at
effervescent tea—typically black sugar), so if you’re lactose intoler- manufacturing time. Even yogurts
or green—that’s rich in good- ant, it may be easier to digest than without this seal contain probiot-
for-you yeast and bacteria. The other dairy foods. Kefir is delicious ics. The probiotics in yogurt help
drink is often flavored with herbs in smoothies and by itself. digest some of the lactose, so you
or fruit. You can find kombucha may still be able to enjoy yogurt
in natural-foods stores, farmers’ MISO. A fermented paste made if you’re lactose intolerant. Plus,
markets and your regular grocery from barley, rice or soybeans, many companies are now mak-
store. A tiny amount of alcohol miso adds a nice umami flavor to ing dairy-free and vegan yogurt
is sometimes produced during dishes. It’s bold, so a little goes a options that contain probiotics.

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