Will Eating Fermented Foods Help With Weight Loss?
To answer this question, we must first consider our gut and the trillions of bacteria that live within it. More and more research is being published on how the gut microbiome affects our weight. An unbalanced gut microbiome has been linked to an increased risk of obesity for a variety of reasons.
Fat burning occurs only when the gut is healthy, and prebiotics and probiotics run the show to keep the gut happy, and fermented foods play an important role in this. Fermented foods also contain vitamins, particularly B vitamins, omega-3 fatty acids, digestive enzymes, and lactic acid, all of which aid in weight loss.
Here are a few ways fermented foods may help with weight loss:
1.Better gut health: Fermented foods are high in probiotics, which are beneficial bacteria found in the digestive tract. According to research, having a healthy balance of gut bacteria may be important for maintaining a healthy weight, as gut bacteria imbalances have been linked to obesity.
2.Reduced inflammation: Many fermented foods contain anti-inflammatory properties that may aid in weight loss. Chronic inflammation has been linked to a variety of health issues, such as obesity and metabolic syndrome.
3.Increased satiety: Some research suggests that fermented foods may help people feel more full after meals, which may help people cut calories and lose weight.
List of Fermented Foods that Help You Lose Weight
Overall, low-carb fermented foods are an excellent way to supplement your diet with beneficial bacteria and nutrients while limiting your carbohydrate intake. They are also high in beneficial bacteria, enzymes, and nutrients. Here are some low-carb fermented food examples:
1. Raw Sauerkraut
Sauerkraut is a naturally low-carb fermented cabbage dish. It is high in vitamins C, K, and B, as well as fibre and beneficial bacteria. Sauerkraut translates to “sour cabbage,” and one bite of its pungent flavour explains why.
This probiotic superfood aids digestion, heals the gut, and boosts metabolism. Meanwhile, it contains numerous detoxifying and anti-inflammatory properties that improve overall health, allow your body to absorb nutrients, and expel unwanted gunk that hinders weight loss efforts.
2. Pickles
Cucumber pickles are one of the most calorie-free superfoods available. With only 16 calories in a cup, pickles have gained a reputation for aiding in weight loss. Not to mention that their high water content takes up space in your stomach, making you feel full on very few calories.
Just remember to eat in moderation because the crunchy, tart delights can be high in sodium!
3. Kombucha
Kombucha is a fermented tea that is high in probiotics and low in carbohydrates. It contains a high concentration of antioxidants and has been shown to have anti-inflammatory properties. Make your own at home with this Kombucha recipe.
Tea, yeast, and sugar are fermented to create the trendy beverage, which results in a tart and refreshing weight-loss drink that boosts metabolism while aiding digestion and nutritional absorption. Meanwhile, it suppresses hunger and regulates appetite by keeping blood sugar levels stable.
4. Yoghurt
Yoghurt is a fermented dairy product that is high in protein and low in carbohydrates. It is high in probiotics and has been shown to improve digestive health and immune system function.
Allowing it to ferment for a full 24 hours (thermophilic cultures) or 48 hours is your best bet for ensuring that almost all of the lactose is used in culturing (mesophilic cultures). Remove and refrigerate some of the yoghurts after the standard culturing time to keep the culture alive.
5. Sprouts
These small but powerful superfoods, made from germinated grains or legume seeds, can help you slim, trim, and achieve the figure of your dreams.
Their high fibre content makes you feel full and eat less, while incredible enzymes and minerals help purify the blood, detoxify the body, and lower cholesterol levels. When you load up on sprouts, the nutritious, low-fat delights will satisfy your hunger without breaking the bank! Check out to learn more about their potent health benefits. Reasons to start soaking, sprouting, and fermenting foods for better digestion.
6. Kimchi
Kimchi is a traditional Korean vegetable side dish that is salted and fermented. There is no one way to make kimchi that is correct. As a result, the nutritional values of various types of kimchi will differ.
In any case, the ingredients that are commonly used are generally weight-loss friendly. It is a spicy fermented vegetable dish that is commonly prepared with cabbage. It is high in vitamins and minerals such as vitamin C, potassium, and calcium while being low in carbohydrates.
7. Kefir
Kefir is a fermented milk drink that is high in probiotics and low in carbs. It is high in vitamins and minerals like calcium and magnesium and has been shown to improve gut health.
It’s similar to very thin yoghurt. Kefir is still considered a healthy weight-loss food.
8. Miso
Miso is a popular Japanese paste made from fermented soybeans that are low in carbs and high in protein. It is high in vitamins and minerals, including vitamin K and zinc, and has anti-inflammatory and antioxidant properties.
Other ingredients, such as barley and rice, are occasionally added. Miso can contain gluten or be gluten-free depending on the other ingredients used. If this applies to you, make sure to read the food label.
While fermented foods may provide some weight loss benefits, they should not be regarded as a miracle weight loss solution.
The most important factors for achieving and maintaining a healthy weight are still a healthy diet and regular exercise.
We almost forgot to tell you that fermented foods should be consumed in moderation because they can cause bloating and histamine intolerance in some people. Who Should Not Consume Fermented Foods?
Also, make your fermented food rather than buy it from the store because the bottled and canned versions are pasteurised and contain little beneficial culture.
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