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Author: Emily wicks, registered dietitian-nutritionist, licensed dietitian

People have used the technique of fermentation to preserve foods for thousands of years. Only in recent years, Malaysia began to use special popularity — and for good reason! It is proved that fermented and pickled foods are good for the intestines, improve digestion and absorption of minerals due to high concentration that they contain probiotics.

Products such as yogurt, kimchi and Kombucha are in the stage of lactic fermentation, in which bacteria or yeast feed on the natural sugars and create a connection preserving a food product. This also is the development of useful digestive enzymes. Food components are pre-digesting bacteria and enzymes, which increases the digestibility of these products. As you know, the yogurt and kefir are easier to digest by people with lactose intolerance because the bacteria decompose lactose!

In addition to improving digestion and benefits intestinal and fermented dairy products can also stimulate the immune system and reduce inflammation. There are many different types of fermented and pickled products, and they are all delicious! Have you tried any of these useful for digestion of food?


Classic probiotic product yogurt can be a great choice if you want to increase the amount of probiotics in the diet. Check the label and make sure you have the product live and active cultures. It is also known that the consumption of yogurt and dairy products reduces the risk of developing diabetes and for a long time gives a feeling of satiety.


Similar to the yogurt fermented milk drink. Yogurt is rich in calcium and probiotics. Kefir is a delicious way to introduce beneficial flora to the digestive system.


Spicy fermented tea Kombucha is rich in probiotics. Kombucha is usually flavored with fruit or herbs. During fermentation of Kombucha can sometimes produce alcohol, about 0.5-3%. This carbonated drink has a refreshing taste and helps replenish the microflora of your gut!


Miso is used as the basis for many Asian soups and is a fermented paste of a mixture of barley, rice or soybeans. Miso gives the dish umami. Because miso is rich in probiotics, it is very useful. However, miso has a lot of sodium, so use a small amount of this product.

Sauerkraut and kimchi

Sauerkraut is prepared with only two ingredients – cabbage and salt. In sauerkraut a lot of useful probiotics. Its Korean cousin, kimchi is pickled cabbage, flavored with spices. Both products improve the intestinal microflora and help to control the sugar level in the blood. Looking for a real sauerkraut and kimchi in a Department store in the refrigerated products.


Tempeh is made from naturally fermented soybeans and is a source of probiotics. It has a light nutty flavor and contains a lot of vegetable protein. Fermented soy products can also help to improve the level of cholesterol in the blood.


Probiotics is a General term for products containing beneficial bacteria. Probiotics take a variety of forms, such as yogurt, miso, Kombucha and many others. Probiotics are also available in Supplement form, make them easier and more convenient. Look for probiotic Supplements with a high content of bacteria (5 billion CFU or higher) and don’t forget that they should be stored in the refrigerator.

Those who are just starting to enter into the diet of fermented foods, I suggest you choose some products listed above and slowly add them in your daily diet. Don’t forget to drink plenty of water and exercise regularly – this will also help to heal the gut and increase the amount of beneficial bacteria!

This article was written by Emily wicks (RDN, LD), an expert in nutrition and culinary communications, based in Fort worth, Texas. Emily believes that the way to a nutritious, happy life is the development of a healthy relationship between food, the brain and the body. Preparing food at home, moving intuitively, we can achieve inner peace and be happy in the here and now. Use tasty, easy recipes and follow the simple strategies to create convenience and a pleasant atmosphere in the kitchen. Learn more at zenandspice.com.


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