Fermented foods benefits and side effects

As there is a good amount of probiotics in fermented food, which will support the gut lining as a natural barrier, keep your gut bacteria in balance and create a healthy environment for them. This improved gut microbiome will give you a good digestive system.

If you are suffering from constipation, stomach gas, bloating, fermented foods can be a great help for you. Try to take fermented curd rice twice a week or buttermilk on a daily basis for better results.

Fermented foods boost your metabolism and help in weight loss.

These foods contain gut-friendly bacteria and these bacteria help in keeping the digestive system and immunity healthier. When you have a good digestive system and strong immunity, you will be able to lose weight and maintain a healthy body weight.

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Studies that have shown that women with polycystic ovarian syndrome (PCOS) have fewer healthy gut bacteria as compared to women without the condition. Gut bacteria maintain a good metabolic rate and keep your gut healthy.

Eating fermented foods and foods high in probiotics helps increase the good bacteria in your gut, and a good metabolic rate helps to lose extra weight, manage a healthy weight, and keep your hormones in balance. So try to take one fermented food in a day.

There is a direct relationship between your gut and immunity. By consuming probiotic-rich foods, you are supporting the gut lining as a natural barrier and making your immune system stronger. Lack of good bacteria allows disease-causing microbes to grow, causing inflammation and infection in the gut wall. If you are suffering from any infection, you can try these foods to improve your situation.

Research shows that there is a relationship between your mood and your gut. The gut has been called a “second brain” because it produces many of the same neurotransmitters as the brain. In fact, it is estimated that 90% of serotonin (the happiness hormone) in the body is made in the digestive tract. Research further suggests that as good bacteria contribute to a healthy gut, they are also linked to a healthy mind. So try to add this food to your regular diet and improve your mood.

Vitamin B12 deficiency is extremely common in India. Plant-based and vegetarian foods have very little vitamin B12, so people who follow a vegetarian diet or vegan diet need to pay special attention, to make sure they get enough each day to avoid a deficiency. Fermented food can help to fulfil the requirement of vitamin B12. Try to include fermented foods in one or two meals per day; for example, you can have Idli and sambar for breakfast and dhokla for your evening snack.

Fermented barley specifically may help in conditions like high uric acid in blood and gout. A study with 111 people with high uric acid levels in the blood (6-7.9 mg/dL) found that giving two grams per day of fermented barley extracts for 12 weeks reduced uric acid levels by 0.21-0.56 mg/dL in the test group.

Research also shows that fermentation produces active peptides like conjugated linoleic acid in food. These help to lower high blood pressure.

Research shows that consumption of kefir milk may help to reduce blood cholesterol (hypocholesterolemic), improve blood pressure, reduce allergies and help to tolerate lactose (milk sugar). (Read more: What is lactose intolerance?)