Discover the secret to a healthier gut with these top expert-approved fermented food tips!
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If you're looking for a simple way to improve your health, there's one secret that experts are buzzing about.
Keep reading to discover what might just change your life.
Fermented foods like kefir and kombucha have become increasingly common in stores, marking a surge in the popularity of gut-friendly options.
Despite their potential health benefits, these foods can feel a bit daunting for those unfamiliar with them.
Tim Spector, a British epidemiologist and cofounder of the nutrition company Zoe, was a strong advocate for fermented foods.
He reportedly consumed at least three different types daily to support his gut health.
Research into the effects of fermented foods remained ongoing, but a 2022 review published in the journal Nutrients suggested they might help reduce the risk of cardiovascular disease and type 2 diabetes.
They also appeared to boost the diversity of gut bacteria—a key factor for digestive and overall health.
Spector recommended introducing fermented foods slowly to ease into their unique flavours and allow the gut to adapt to the new bacteria.
In his cookbook, Food for Life, he encouraged a ‘little and often’ approach, such as adding small amounts of kimchi or kefir to everyday meals.
He suggested trying a tablespoon of kimchi in a stew for added ‘flavour and crunch’ or mixing kefir into a soup for a ‘creaminess and tang’.
Other gut health specialists, like dietitian Tanzil Miah, echoed these sentiments, recommending the inclusion of kimchi or sauerkraut in salads or sandwiches and using yoghurt as a marinade or sauce.
For those new to fermentation, Spector encouraged exploring store-bought options before attempting homemade versions.
When shopping for products like sauerkraut, kimchi, or kombucha, he advised looking for items that were low in added sugars, free from chemical additives, and not pickled in vinegar, which could kill beneficial microbes.
Once comfortable with store-bought products, Spector suggested experimenting with homemade fermentation.
He noted that making your own fermented foods could save money, reduce food waste, and even benefit the environment. He personally made labneh and a mushroom-and-garlic spread.
According to Spector, fermentation required only simple ingredients like salt or honey and could be done with almost any plant-based food.
He also described a technique called ‘backslopping’ to create homemade kefir. By adding a tablespoon of high-quality kefir to a bottle of full-fat milk and letting it sit at room temperature until thickened, anyone could easily produce their own kefir.
For those wanting more inspiration, techniques for making fermented favourites like kimchi, sauerkraut, and pickles had been previously shared by Michelin-star chefs.
Whether purchased or homemade, incorporating fermented foods into the diet was a small step toward better gut health.
Incorporating this simple change into your routine could be the key to better health. Have you tried it yet, or are you ready to take the plunge? Share your thoughts and experiences in the comments below.
Keep reading to discover what might just change your life.
Fermented foods like kefir and kombucha have become increasingly common in stores, marking a surge in the popularity of gut-friendly options.
Despite their potential health benefits, these foods can feel a bit daunting for those unfamiliar with them.
Tim Spector, a British epidemiologist and cofounder of the nutrition company Zoe, was a strong advocate for fermented foods.
He reportedly consumed at least three different types daily to support his gut health.
Research into the effects of fermented foods remained ongoing, but a 2022 review published in the journal Nutrients suggested they might help reduce the risk of cardiovascular disease and type 2 diabetes.
They also appeared to boost the diversity of gut bacteria—a key factor for digestive and overall health.
Spector recommended introducing fermented foods slowly to ease into their unique flavours and allow the gut to adapt to the new bacteria.
In his cookbook, Food for Life, he encouraged a ‘little and often’ approach, such as adding small amounts of kimchi or kefir to everyday meals.
He suggested trying a tablespoon of kimchi in a stew for added ‘flavour and crunch’ or mixing kefir into a soup for a ‘creaminess and tang’.
Other gut health specialists, like dietitian Tanzil Miah, echoed these sentiments, recommending the inclusion of kimchi or sauerkraut in salads or sandwiches and using yoghurt as a marinade or sauce.
For those new to fermentation, Spector encouraged exploring store-bought options before attempting homemade versions.
When shopping for products like sauerkraut, kimchi, or kombucha, he advised looking for items that were low in added sugars, free from chemical additives, and not pickled in vinegar, which could kill beneficial microbes.
Once comfortable with store-bought products, Spector suggested experimenting with homemade fermentation.
He noted that making your own fermented foods could save money, reduce food waste, and even benefit the environment. He personally made labneh and a mushroom-and-garlic spread.
According to Spector, fermentation required only simple ingredients like salt or honey and could be done with almost any plant-based food.
He also described a technique called ‘backslopping’ to create homemade kefir. By adding a tablespoon of high-quality kefir to a bottle of full-fat milk and letting it sit at room temperature until thickened, anyone could easily produce their own kefir.
For those wanting more inspiration, techniques for making fermented favourites like kimchi, sauerkraut, and pickles had been previously shared by Michelin-star chefs.
Whether purchased or homemade, incorporating fermented foods into the diet was a small step toward better gut health.
Incorporating this simple change into your routine could be the key to better health. Have you tried it yet, or are you ready to take the plunge? Share your thoughts and experiences in the comments below.
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