In the quest for a flatter belly, experts are increasingly turning to the power of fermented foods. These gut-loving delicacies not only aid in digestion but also support overall health and well-being. From yogurt to kimchi, incorporating these foods into your diet can help maintain a balanced gut microbiome, improve nutrient absorption, and even reduce bloating.
Rich in probiotics, fermented foods contribute to a healthy gut environment, which is essential for efficient digestion and nutrient uptake. These foods can also enhance the integrity of the intestinal lining and boost the immune system. Here’s a look at some top fermented foods recommended by experts to help you achieve a healthier, flatter belly, according to health experts Samantha Cassetty, MS, RD; registered dietitian Trista Best of Balance One Supplements; and Michelle Saari, MSc, RD, at EHealth project.
1. Yogurt
Rich in probiotics, yogurt contributes to a balanced gut microbiome, fostering efficient digestion and nutrient absorption. The probiotics in yogurt also help maintain the integrity of the intestinal lining, enhancing overall digestive function. Additionally, yogurt (especially Greek yogurt) is a good source of protein, which can increase feelings of fullness and reduce overall calorie intake.
"Yogurt, especially with live cultures, is a great source of probiotics. It's also rich in protein, aiding in muscle maintenance and feeling full. Yogurt provides calcium, essential for bone health, and has been linked to improved digestive health and a lower risk of type 2 diabetes," Saari says.
2. Kombucha
Perhaps one of the most popular fermented items on this list, kombucha is packed with health benefits. It's rich in probiotics and great flavor to improve your gut health, boost your immune system, and even provide your body with natural energy to replace coffee or soda. “In addition to [probiotics and polyphenol antioxidants] and the impact of eating and drinking fermented foods on your gut microbes, kombucha has antibiotic and anti-inflammatory properties,” explains Cassetty. That said, looking for a kombucha option that is low in added sugar will ultimately be the most beneficial for your body as artificial sweeteners have been known to be one of the leading causes of weight gain and digestive issues.
3. Kefir
Kefir, a fermented milk drink, stands out as a nutritional powerhouse with potential benefits for both digestion and weight loss. This tangy beverage is rich in probiotics, which are live beneficial bacteria that promote a healthy balance in the gut microbiome. The probiotics in kefir can enhance digestion by aiding nutrient absorption and maintaining a robust gut flora. Moreover, kefir is a good source of protein, which helps with satiety and can contribute to the feeling of fullness, potentially curbing overeating.
"Kefir is filled with probiotics, which help improve gut health by promoting a healthy balance of bacteria in the gut microbiome. This balance is crucial for faster digestion and nutrient absorption. Kefir is also high in protein, supporting muscle maintenance and satiety, which can be beneficial for losing weight," says Saari.
4. Kimchi
According to Best, kimchi also improves your gut health and overall digestive system. “The process of fermentation requires many good bacteria and they are retained in the food once the process has ended,” she explains. Eating fermented food such as kimchi allows you to restore the balance of good bacteria in your gut which in return helps strengthen it. Plus, it's delicious. Yum!
