7 Fermented Foods That Will Help You Lose Weight
How kombucha, sauerkraut and kefir help you lose weight
For those unfamiliar with the concept of the top weight loss food trend, fermented foods are those that have been fermented, that is, fermented when bacteria feed on sugars and starches and produce lactic acid. This process has been used for centuries to preserve food, and we now know that it promotes the production of beneficial enzymes and probiotics – bacteria necessary for the stable functioning of the internal ecosystem, the removal of toxins and maximum absorption of nutrients.
You can eat superfoods alone, but if your digestive tract isn’t working properly, your body won’t feel the benefits. This is why probiotics are considered more important than vitamins these days. With plenty of research linking unfriendly gut bacteria to excess weight, it’s no surprise that more doctors are using probiotic therapy to treat a variety of ailments, including obesity, diabetes, depression and heart disease.
By successfully growing friendly gut bacteria, fermented foods help:
proper functioning of the digestive tract;
relief of symptoms of irritable bowel syndrome (IBS);
supporting the immune system;
reducing chronic inflammation that develops resistance to leptin and insulin, which is one of the main causes of obesity;
healthy concentrations of B vitamins;
absorption of Omega-3 fatty acids;
production of digestive enzymes, lactase and lactic acid;
fight against harmful bacteria and even cancer cells;
removal of toxins and heavy metals from cellular tissue;
healthy skin and improved mood.
Fermented foods add variety to the palate, help control appetite, and reduce cravings for unhealthy snacks. A gastrointestinal tract filled with good bacteria works to remove toxins, stabilize and quickly lose weight. Below is a top list of seven delicious and healthy fermented foods that promote weight loss.
1. Yogurt
Choose raw (unpasteurized), natural fat and sugar-free – a rich “filling” of billions of active bacteria will support digestion and benefit the skin. The ideal option is from goat or sheep milk. If you’ve made it a point to ignore lactose, look for (or make, it’s easy to make) yogurt made from soy, coconut, oat or almond milk.
7 Fermented Foods That Will Help You Lose Weight
2. Kefir
If you have been accustomed to drinking kefir since childhood, make sure it is organic and does not contain refined sugar. Science confirms that this wonderful fermented milk drink reduces irritation in the intestines, preventing toxins and other pathogens from entering the bloodstream. Making kefir yourself from any existing milk in the world (most importantly, unpasteurized) is not difficult – many health food stores sell kefir grains specifically for this purpose.
7 Fermented Foods That Will Help You Lose Weight (Photo 8)
3. Kombucha
Sweetish tea, infused with the symbiosis of yeast and bacteria, turns into a healthy, slightly carbonated drink. The body of kombucha can be grown from store-bought kombucha (just leave the bottle at room temperature and wait until a mass forms, which must be transferred to another container and “fed” with weak, sweet tea), or purchased online. Fermented tea fights E. coli and pathogenic bacteria, protecting against disease and aiding digestion. A life hack for those who want to reduce their alcohol consumption: bring chilled bottled kombucha to parties – it drinks and looks almost like beer, although in reality it is much healthier.
7 fermented foods that will help you lose weight (photo 7)
4. Sauerkraut
The traditional recipe is very simple: water, salt, chopped or shredded cabbage, plus placing under pressure at room temperature for natural fermentation of vegetable juice. A serving of fermented kale (preferably daily, such as as a salad or side dish) gives the body a powerful dose of healthy probiotics that support digestion and weight loss. In addition, studies have proven that sauerkraut prevents the formation of cancer cells.
7 fermented foods that will help you lose weight (photo 12)
5. Kimchi
The Asian version of sauerkraut, spicy and wonderful, also supplies the body with a variety of probiotics with antioxidant abilities that work to promote colon health, lower cholesterol, strengthen the immune system, renew skin, weight loss and lower blood sugar. There are many recipes with the addition of the most unexpected ingredients, and in order to try more delicious, tear-sharp and unexpected variations of kimchi, it is worth traveling to the homeland of this snack, Korea.
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6. Fermented soybeans
Tempeh, miso, natto, and tamari are all calcium, iron, and magnesium-rich fermented soybean and yeast foods, making them an excellent source of probiotic bacteria that stimulate the digestive tract and promote weight loss.
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7. Pickles
Cucumbers and other vegetables, which our grandmothers prepared for the winter and opened as snacks for the holiday table, can also help the functioning of the stomach, intestines and support the immune system. It is important that they are prepared without vinegar – that is, they become sour or fermented naturally, through the process of lactofermentation.
7 Fermented Foods That Will Help You Lose Weight (Photo 10)
Important to remember
that pickled vegetables, mushrooms and even cheese can be called fermented, but they contain immeasurably less benefits than those obtained through the process of natural fermentation. For example, jarred kale bought at the grocery store is typically prepared with vinegar, and milk for cheeses and dairy products is first pasteurized, a heating process that is useful for extending shelf life but deadly to bacteria important to digestion. Read the labels before purchasing, or even better , make your own: yogurt, kefir, kombucha, and pickles.
