In the pursuit of overall well-being, the spotlight on gut health has become increasingly prominent, with a growing understanding of its pivotal role in various aspects of our health. Probiotic-rich fermented foods have emerged as a key player in fostering a healthy gut environment. These foods, teeming with beneficial bacteria, not only contribute to digestive wellness but also play a crucial role in supporting weight management.
We spoke with Lisa Richards, nutritionist and author of The Candida Diet; and Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA Medical Center, to learn about two probiotic-rich fermented foods you should start eating more often for better gut health and weight management. They revealed that sauerkraut and kombucha are some of the best options to choose from!
Sauerkraut
Sauerkraut, a time-honored probiotic-rich fermented food, stands as a flavorful ally in nurturing gut health and supporting weight management. This tangy dish is created through the fermentation of cabbage, a process that encourages the growth of beneficial bacteria. The live cultures in sauerkraut promote a balanced and diverse gut microbiome, essential for optimal digestive function and immune system support. Additionally, the probiotics found in sauerkraut may contribute to weight management by influencing the body's metabolism and promoting a healthy balance of gut bacteria associated with maintaining a healthy weight.
Richards first notes that "during the fermentation process, cabbage is transformed by lactic acid bacteria, creating an environment conducive to probiotic growth. These live microorganisms, including Lactobacillus bacteria, promote a healthy balance of gut flora, aiding digestion and nutrient absorption."
She added that "probiotics in sauerkraut may also help strengthen the immune system and mitigate inflammation. Sauerkraut contains fiber, vitamins, and minerals that support overall digestive wellness. Its high concentration of bioactive compounds contributes to antioxidant and anti-inflammatory effects. Incorporating sauerkraut into a balanced diet can enhance gut microbiota diversity, fostering a resilient and thriving digestive system."
Kombucha
Kombucha, a popular and effervescent probiotic-rich fermented beverage, offers a dual benefit by promoting gut health and aiding in weight management. Crafted through the fermentation of sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), kombucha becomes a potent source of probiotics. These beneficial microorganisms contribute to a balanced and flourishing gut microbiome, fostering improved digestion and immune function. The potential impact on weight management is intriguing, as the probiotics in kombucha could influence metabolism and contribute to a healthy gut environment associated with maintaining a stable weight.
Richards explains that this tasty, fizzy, fermented beverage is “intended to restore gut health and aid in digestion.”
“The probiotics and the antioxidants are anti-inflammatory and can aid in promoting GI health by helping to colonize the GI tract with healthy bacteria,” Hunnes tells us.
“It is also thought that kombucha can slow down the digestion of carbohydrates, likely in part because of the healthy anti-inflammation effects it has on the GI tract,” Hunnes goes on.
