6 Foods For Healthier, Happier Gut

Alright, class! How is everyone doing?

In today’s class, we’re going to discuss about how your food choices can boost the health of your gut.

Here, you’re going to learn about the importance of eating the right type of food which contains healthy bacteria known as probiotics.

Do you know why it is important? Is it really a type of bacteria?

If you’ve no clue about the answers to these questions, then keep your eyes and ears open because you’re about to find out!

HEALTHY ENGINE

Your gut is an essential part of your body. It is your body’s engine. Hence, like a car engine, feeding it with the right type of “fuel” is essential for good engine maintenance.

An engine which is not well-maintained can lead to various issues, including a car breakdown. So, just like your body, an unhealthy gut can lead to health issues too. This includes digestion problems and mood swings.

The good news is, you can preserve your gut health by eating.

The former can be found in various types of dairy products whereas the latter can be commonly found in fermented food and yoghurt.

A natural process called lactic acid fermentation is the reason why probiotics is present in food. When this process happens, there are certain types of fungi and bacteria present in the food.

Lactobacillus is a type of lactic acid bacteria. This bacteria is important for the fermentation process to occur. When lactobacillus, together with other lactic acid fungi and bacteria is present, natural fermentation takes place and this gives the food a sour taste.

MORE HELPFUL THAN HARMFUL

Bacteria are famous for causing havoc to your health such as making you ill, causing infections and so on.

However, there is one bacteria that actually does more good than harm to your body. That is – probiotics.

Probiotics are live bacteria that keep your gut healthy. There are two types of probiotics which are bifidobacterium and lactobacillus and they can be found in your food.

FOOD FOR YOUR GUT

If you’re worried that these foods are going to be unappetizing, fret not. You might be surprised to know that there are actually quite a number of delicious dishes which actually taste amazing because of lactic acid fermentation.

So, let’s not wait any longer. Now, moving on as you discover the various dishes that can help you obtain a healthy and happy gut.

MISO

Miso paste is a Japanese seasoning made from fermented soybeans. This paste, which is rich in probiotics, also contains other nutrients such as protein, fibre and vitamin K. Miso paste is low in calories and is a great alternative to artificial seasoning and flavours. It is a handy ingredient to have on hand, especially in a 21st century kitchen, where time is of the essence! You can mix it with water for a delicious broth or glaze it on meat for a quick, nutritious and delicious meal.

SAUERKRAUT

Sauerkraut is a vegetable dish made out of chopped cabbage which is salted and fermented in its own juices. This delicacy is rich in vitamins C, B and K. Sauerkraut is available both fresh and packed such as in cans or bottles. However, in order to reap the full benefits of the probiotics in sauerkraut, it is best to eat it fresh. If you would like to make some of your own, simply chop up a medium sized cabbage and add about one tablespoon of salt. Ferment this in a glass bottle, in a cool room, for at least three days.

KIMCHI

Like sauerkraut, kimchi is rich in probiotics from the lactic acid fermentation process. Kimchi tastes both sour and spicy. It is rich in vitamin C. Kimchi can be purchased from Korean restaurants or made at home. Enjoy it with a bowl or multigrain rice or you can eat it on its own, as a snack.

LASSI

Lassi, a refreshing Indian beverage that is similar to an ice blended smoothie. Typically, lassi contains a combination of milk, yoghurt, fresh fruit (such as mango) and honey. The yoghurt in this delicious drink is the reason why it is so good for your gut. You can order a lassi in almost any Indian restaurant or you can whip up a simple mango lassi at home.

TEMPEH

Tempeh is not new to us, Malaysians. This Indonesian delicacy is made out of fermented soybeans or grains. Tempeh has a rich nutty flavor and is usually available in a block or slices. It can be tossed into just about any dish and can even be stir-fried with your favourite veggie, grilled and eated on its own as a snack. Tempeh is also a good source of protein and iron, which contributes to your overall health.

KEFIR

Kefir is a fermented milk drink, derived from cow, goat or sheep milk, that is made from kefir grains. Kefir grains are produced using a fermentation process that involves lactic acid and yeast. Kefir is believed to have originated from the Caucasus Mountains in Eurasia.

This drink is not only rich in probiotics, it can also be consumed by people who are lactose intolerant as it is 99 percent lactose-free. A cup of kefir contains about 11 grams of protein, making it a great breakfast or post-workout drink.

There many ways for you to enjoy these probiotics-rich foods. So, be creative and match them into your daily meals. From eating it as an appetizer, part of your salad or snack to fill your tummy, these foods will no doubt, give you a healthier gut.

That’s the end of today’s lesson about food and your gut health. Class dismissed!

Sources from 1Twenty80 Healthy Magazine (Editor: Edeline Anne Goh)