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We know fermented foods are good for us — they contain beneficial bacteria that help support your microbiome, the collection of bacteria, yeast, viruses and fungi that live in your gut and on your skin. Your microbiome impacts your health fundamentally, affecting digestion, immunity, weight and mental health.
But, with all the fermented foods on the market claiming they contain live bacterial cultures, it’s hard to know which are worth the spend and which are worth a pass. This month, we stepped out of the kitchen and into the lab to test a variety of store-bought fermented foods —and we’re showing you how they measure up.
We reached out to Brendan Chapman, PhD, a professor in the department of Food Science Technology at Centennial College in Toronto. We tested six categories of store-bought products – kefir, yogurt, miso, sauerkraut, kimchi and kombucha — and three different brands of each. Thanks to Dr. Chapman and his assistants Rajwinder Gurm and Ruchi Sharma who tirelessly measured samples, labeled petri dishes and counted colonies for us, we were able to rate them from the most potent probiotic to the weakest. Here’s how the foods stacked up:
The winner? Kefir, and by a long shot. It clocked in significantly higher than the rest with a whopping 27.7 billion CFU per 1 cup serving. Other heavyweights are yogurt and kimchi at 3.6 billion CFU per 1 cup serving and 2.6 billion CFU per ½ cup serving, respectively.
The Science Behind the Experiment
We tested 18 products, including three different brands of each kefir, yogurt, miso, sauerkraut, kimchi and kombucha. Dr. Chapman took 1 milliliter of each product and mixed it for 60 seconds with 9 milliliters of phosphate buffer saline. This hom*ogenized the mixture to ensure that each sample was representative of the total.
The solution was then placed in petri dishes with tomato juice agar, a selective medium for Lactobacilli species — that’s technical speak for ensuring that only the bacteria we wanted to measure was isolated. The plates were then incubated anaerobically, or without oxygen, at 95°F for 48 hours. Then the number of colonies on each plate was counted. (Probiotics are measured in colony forming units, or CFU, which you may recognize from your probiotic supplement.)
We did the experiment twice, took two samples of each product in each experiment, and averaged the numbers for all products in a category. The caveat: We didn’t get results for all products, and we only measured one species, Lactobacilli (we did not account for diversity of strains). We also can’t speak to all brands of products beyond what we tested, as some brands may have more or less probiotics depending on their fermenting process. Having said that, according to Dr. Chapman, this is a pretty good measure of where each of these types of ferments stand.
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Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.
Lentils. Lentils contain high levels of dietary fibre, including a prebiotic fibre called galactooligosaccharide, which promotes the growth of 'good' gut microbes. ...
Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.
1. Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast.
As part of healthy eating, it's a good idea to avoid or limit foods packed with added sugar, which feeds bad bacteria, Blatner says, as well as highly processed foods, artificial sweeteners, red meat, and alcohol, which can have a negative effect on gut bacteria, and lead to inflammation.
There are many foods and substances that can cause inflammation and contribute to the development of a leaky gut, including: Refined carbohydrates, like white bread and pasta. Glutinous grains, like barley, rye, and oats. White sugar found in candy, baked goods, or cereal.
Kombucha is a fermented tea that's fizzy, tart, and flavorful. It's made from either green or black tea and offers these drinks' potent health-promoting properties. Animal studies suggest that drinking kombucha may help protect the liver from damage caused by exposure to harmful chemicals ( 19 ).
Apple cider vinegar is made through a process called fermentation. The process has two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks.
BREAKFAST. Cultured dairy (yogurt, kefir, buttermilk) are naturals for breakfast. Add yogurt, kefir or buttermilk to your morning smoothies or top granola or oatmeal with fruit and homemade yogurt.
Berries, including strawberries, blueberries, raspberries, and even cherries, are not just delicious but are nature's antioxidant powerhouses. These small fruits are adept at protecting the digestive system, each berry type boasting its unique set of nutrients and benefits.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
Nightshade Vegetables: Nightshade vegetables, such as tomatoes, potatoes, eggplants, and peppers, contain a chemical called solanine. Solanine can be toxic in large quantities and can cause symptoms such as nausea, vomiting, and diarrhea.
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
Eating more fiber can improve the health and variety of different types of good bacteria in our gut. Higher-fiber foods like fruits, vegetables, legumes and whole grains also contain prebiotics, which are a type of fiber which helps nourish gut bacteria.
Introduction: My name is Dan Stracke, I am a homely, gleaming, glamorous, inquisitive, homely, gorgeous, light person who loves writing and wants to share my knowledge and understanding with you.
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