For people in Asia, especially in Indonesia, eating fermented foods in as their daily foods is not uncommon. Without realizing it, people in Indonesia may often consume fermented foods every day. Whether it’s tempeh, tofu, tauco, soy sauce, tape, and so on. This type of food is believed to have health benefits by consuming it, because this kind of fermented foods being known containing probiotics aka good bacteria in it. However, it turns out that not all fermented foods are good and safe for digestion. In this article you will find out what kind of fermented foods that can help your digestion become more smooth and healthy.
What is Fermented Foods and why it can give health benefits for your digestion ?
Fermented foods is a type of food that is being processed with the help of microorganisms such as bacteria, yeast, and others. These foods not only rich in nutrients, but can also help to increase good bacteria in the intestines.
The more good bacteria in your intestines, the better your digestive system will be. Well, here are fermented foods that you can consume to improve your digestion health.
1. Tempe aka Tempeh
Tempe or tempeh is one of the sources of vegetable protein that is cheap, easily available, and of course nutrient dense. Because, tempeh is rich in amino acids essential that is needed for metabolism and body health.
Tempeh are one kind of foods that being made from soy fermentation and also rich in probiotics. Probiotics aka good bacteria in tempeh, can increase the amount of natural bacteria in your intestine. The more probiotics in your intestine can help your digestive system to become smoother and can avoid constipation, aka difficult to defecate.
Yogurt is made from milk that are being fermented with certain microorganisms to increase its nutritional content. Yogurt contains many important nutrients that are good for the body health, such as calcium, potassium, phosphorus, vitamin B2, and vitamin B12.
Not only that, every one cup of yogurt contains billions of probiotics that are useful for maintaining digestive health. In fact, people with lactose intolerance may eat yogurt too.
This is because the content of probiotics in yogurt can help to digest sugar content in milk (lactose). In that way, you will not experiencing any allergic reactions during and after eating yogurt.
What’s more, now many food companies are producing milk-free yogurt making it more suitable for vegan consumer.
For most people in Asia, specially Indonesia, it’s being incomplete to eat fried rice or satay without the presence of pickles. This food is made from a mixture of cucumber, carrots, and onions that are chopped together and then fermented with sugar, salt, and vinegar.
When vegetables are fermented, good bacteria in vinegar can help break down sugars and cellulose in the food, that are difficult to digest. These bacteria help keep food durability while increasing the number of good bacteria in the intestine.
4. Kefir Milk
Kefir milk is made from milk that is processed with kefir seeds, then being fermented with yeast and good bacteria. This fermentation process will produces kefir milk with more liquid texture but having sharper taste than yogurt.
Compared to yogurt, kefir milk actually containing three times more probiotics that can help break down lactose. This makes sugar content in kefir milk are more easily digested by human body, especially for people with lactose intolerance.
A small study proves that as many as 15 people with lactose intolerance tend to digest better after consuming kefir milk. Whereas before, the lactose content in other milk products could make participants experiencing cramps, bloating, and diarrhea.
5. Japanese miso soup
Miso soup is a food made from processed wheat, rice or soybeans, and barley. This traditional Japanese food is then fermented with salt and a type of fungus called koji.
Miso soup can be the right choice for consumption when you experiencing digestive problems. Not only contains probiotics, miso soup also contains antioxidants and vitamin B that are good for your body health.
6. Kombucha Tea
Kombucha is a type of tea that often being referred as mushroom tea, because it is made from black tea or green tea that being fermented with some yeast and bacteria. Therefore kombucha tea also containing various substances such as acetic acid, folic acid, essential amino acids, vitamin B, vitamin C, and alcohol.
The bacterial content in kombucha tea makes this tea tend to have a strong aroma. Even so, this is actually a good sign because the bacteria in it can improve your intestinal health.
If you are one of Korean food lovers, then you must be familiar with kimchi. In addition to its fresh taste, kimchi also made from fermented cabbage or turnips that can help to make your digestion smooth.
In addition, at 2013 there is a study from Journal of Medicinal Food that said, regular consumption of kimchi can help reducing insulin resistance and blood cholesterol. For those of you who have diabetes and cholesterol problems, it doesn’t hurt to add kimchi as a complement to your diet program.
However, be careful with the acidic and spicy content of kimchi. If you are not get used with sour and spicy taste then you should limit the kimchi portion that will be consumed, to maintain your stomach acid.