Fermentation is a process in which bacteria and yeast break down sugars.

Not only does it enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut.

Probiotics are associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss ( 1 , 2 , 3 ).

Here are 8 fermented foods and drinks that have been shown to improve health and digestion.

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Kefir is a type of cultured dairy product.

It’s made by adding kefir grains — which are a combination of yeast and bacteria — to milk. This results in a thick, tangy beverage with a taste that’s often compared to yogurt.

Studies reveal that kefir hasnumerous health benefits, from digestion to inflammation to bone health.

In a small, older study, kefir was shown to improve lactose digestion in 15 people withlactose intolerance。People with this condition can’t digest the sugars in dairy products, leading to symptoms like cramps, bloating, and diarrhea ( 4 ).

开菲尔的含乳糖比牛奶少。当开菲尔谷物和牛奶合并以制成开菲尔时，谷物中的细菌有助于发酵和分解牛奶中的乳糖（5).

另一项较旧的研究发现，每天消耗6.7盎司的开菲尔（200毫升）持续6周，炎症标记降低了，众所周知，这会导致心脏病和癌症等慢性病（ 6 , 7 ).

这种浓郁的饮料也可能提高骨骼健康。

In a 6-month study including 40 people with osteoporosis — a condition characterized by weak, porous bones — those who drank kefir had improved bone mineral density compared with the control group ( 8 ).

You can enjoy kefir on its own or blend it into smoothies and drinks.

概括

Kefir is a fermented dairy product that may improve lactose digestion, decrease inflammation, and boost bone health.

Tempehis made from fermented soybeans that have been pressed into a compact cake.

这种高蛋白质肉的替代品坚固，但耐嚼，可以在加入菜肴之前烘烤，蒸或炒。

In addition to its impressive probiotic content, tempeh is rich in many nutrients that may improve your health ( 9 ).

例如，soy proteinhas been shown to help reduce certain risk factors for heart disease.

One review of more than 40 studies noted that eating 25 grams (0.88 ounces) of soy protein every day for 6 weeks led to a 3.2% decrease in LDL (bad) cholesterol and a 2.8% decrease in total cholesterol ( 10 ).

Additionally, an older test-tube study found that certain plant compounds in tempeh may act as antioxidants. Antioxidants reduce the buildup of free radicals, which are harmful compounds that can contribute to chronic disease (11).

豆豉是适合素食者和杂食动物ike. It’s particularly suited to dishes like sandwiches and stir-fries.

概括

Tempeh is made from fermented soybeans. It’s high in probiotics, may boost heart health, and may even offer antioxidants.

纳托is a staple probiotic food in traditional Japanese cuisine.

像Tempeh一样，它是由发酵大豆制成的。它具有非常强烈的味道和黏糊糊的质地。

It contains a good amount of fiber, providing 5.4 grams per 3.5-ounce (100-gram) serving ( 12 ).

Fiber may help support digestive health. It moves through your body undigested, adding bulk to stool to help promote regularity and alleviate constipation ( 13 ).

纳托is also high in vitamin K, an important nutrient that’s involved in calcium metabolism and骨骼健康( 12 ).

In studies including hundreds of Japanese women, natto intake was associated with reduced bone loss in those who were postmenopausal ( 14 ,15).

The fermentation of natto also produces an enzyme called nattokinase. In a study including 12 young Japanese men, supplementing with nattokinase just one time helped prevent and dissolve blood clots ( 16 ).

其他研究还发现，服用这种酶有助于降低舒张压和收缩压。

In an 8-week Japanese study, diastolic and systolic blood pressure dropped by 2.84 and 5.55 mmHg, respectively, while they dropped by 3 and 4 mmHg, respectively, in an 8-week North American study ( 17 ,18).

Natto经常与米饭配对，并作为增强消化早餐的一部分。

概括

Natto是发酵的大豆产品。它的高纤维含量可以促进肠子的规律性并有助于防止骨质流失。它还产生一种可以降低血压并溶解血凝块的酶。

康普茶是一种发酵的茶，酸，酸又美味。它是由两者制成的green or black tea并提供这些饮料的强大促进健康特性。

Animal studies show that drinking kombucha may help prevent liver toxicity and damage caused by exposure to harmful chemicals ( 19 , 20 , 21 ).

Plus, test-tube studies have found that kombucha may help induce cancer cell death and block the spread of cancer cells ( 22 ,23).

Some animal studies have even found that kombucha helped reduce blood sugar, triglycerides, and LDL (bad) cholesterol ( 24 ,25).

Although these results are promising, further human research is needed (26).

得益于其日益普及，可以在大多数主要的杂货店找到康普茶。你也可以make it at home, though it should be prepared carefully to prevent contamination or overfermentation.

概括

康普茶是一种发酵茶。尽管需要更多的研究，但动物和试管研究发现，它可以帮助保护肝脏，减少血糖并降低胆固醇和甘油三酸酯的水平。

味噌是日本美食的常见调味料。它是通过用盐和koji（一种真菌）发酵大豆来制成的。

It’s most often found in miso soup, a flavorful dish made of miso paste and股票。味噌soup is traditionally served for breakfast.

几项研究发现与味iso有关的健康益处。

An older study in 21,852 Japanese women linked eating miso soup to a lower risk of breast cancer ( 27 ).

Another older study including over 40,000 people associated a higher intake of miso soup with a lower risk of stroke in Japanese women ( 28 ).

味噌may also help lower blood pressure and protect heart health. In fact, a study in rats found that long-term miso soup intake helped normalize blood pressure levels ( 29 ).

Plus, a study including middle-aged and older Japanese adults found that frequent miso soup intake may lead to a lower heart rate. This study also concluded that miso soup didn’t elevate blood pressure, despite its saltiness ( 30 ).

However, other Japanese studies have linked miso soup intake — and its large amounts of salt — to a higher risk of stomach cancer.

在一项研究中，每天吃3-4杯味o汤增加了患胃癌的风险，而在另一项研究中，每天吃1-5杯的男性看到胃癌的风险增加（31, 32 ).

总体而言，需要更多的研究来评估MISO的健康影响。

Besides stirring miso into soup, you can try using it to:

  • glaze cooked vegetables
  • spice up salad dressings
  • marinate meat
概括

味o是一种由发酵大豆制成的调味料。尽管需要更多的人类研究，但它与心脏健康的改善和某些癌症的风险降低有关。

Kimchi is a popular Korean side dish that’s usually made from fermented cabbage or other fermented veggies like radishes.

It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance.

Insulinis responsible for transporting glucose from your blood to your tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar levels and insulin resistance.

在一项研究中,与前驱糖尿病吃eithe 21人r fresh or fermented kimchi. After 8 weeks, those eating fermented kimchi had decreased insulin resistance, blood pressure, and body weight ( 33 ).

In another study, people were given a diet with either a high or low amount of kimchi for 7 days. A higher intake of kimchi — 7.4 ounces (210 grams) daily compared with 0.5 ounces (15 grams) — led to greater decreases in blood sugar, cholesterol, and LDL (bad) cholesterol ( 34 ).

Kimchiis easy to make and can be added to everything from noodle bowls to sandwiches.

概括

Kimchi is made from fermented vegetables like cabbage or radishes. Studies have found that it may help reduce insulin resistance and cholesterol levels.

Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by乳酸菌。卡路里低，但含有大量的纤维和维生素C和K（ 35 ).

像其他用绿叶蔬菜制成的食物一样，它还包含大量lutein and zeaxanthin。These antioxidants help promote eye health and reduce your risk of eye disease (36).

The antioxidant content of sauerkraut also boasts promising effects on cancer prevention.

一项试管研究表明，用白菜汁治疗乳腺癌细胞可降低与癌症形成有关的某些酶的活性。但是，当前的证据是有限的，需要人类研究（ 37 ).

您可以在无数菜肴中使用酸菜，从砂锅到汤再到三明治。

To get the most health benefits, be sure to choose unpasteurized sauerkraut since pasteurization kills beneficial bacteria.

概括

Sauerkraut is made from fermented shredded cabbage. It’s high in antioxidants that are important for eye health and easy to add to many dishes.

酸奶is produced from milk that has been fermented, most commonly with lactic acid bacteria.

它的许多重要营养素很高，包括钙，钾，磷，核黄素和维生素B12（ 38 ).

酸奶还与各种各样的健康益处有关。

14个研究表明,发酵mil评审之一k products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure (39).

Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults (40).

This creamy dairy product may also help prevent weight gain. One review associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference ( 41 ).

Remember that not all yogurts contain probiotics, as these beneficial bacteria are often killed during processing. Look for yogurts thatcontain live cultures确保您获得益生菌的剂量。此外，选择最少糖的产品。

概括

益生菌酸奶由发酵牛奶制成。它的营养含量很高，可能有助于减轻体重，降低血压并改善骨骼健康。

What foods are considered fermented?

The term “fermented foods” refers to any foods that have undergone the process of fermentation, which is the chemical breakdown of sugar by yeast and bacteria ( 9 ).

This includes all of the foods listed above, such as:

  • kefir
  • tempeh
  • 纳托
  • kombucha
  • miso
  • 泡菜
  • 酸菜
  • 益生菌酸奶

Can fermented food be toxic?

Although most fermented foods are generally considered safe, some varieties — including fermented milk products like kefir — are more susceptible to contamination with toxins and bacteria ( 42 ).

Fortunately, practicing proper food safety can help minimize the risk of contamination and spoilage. Soaking or washing fermented foods, as well as heating, freezing, or thawing foods, may also be beneficial ( 42 ).

您应该多久吃一次发酵食品？

虽然目前尚无关于您应该多久吃发酵食品的官方准则，但在您的日常饮食中增加几份可能是有益的（ 43 ).

For the best results, start by eating one or two servings per day, then slowly work your way up.

通过全食品获取益生菌是利用发酵食品的健康益处的一种简单方法，同时降低了您的风险与益生菌使用相关的副作用，例如消化问题（ 44 ).

Fermentationmay help increase both the shelf life and health benefits of many foods.

The益生菌in fermented foods have been associated with improvements in digestion, immunity, weight loss, and more ( 1 , 2 , 3 ).

In addition to containing these beneficial probiotics, fermented foods aid many other aspects of health and are an excellent addition to your diet.