Kefir
Kefir is a traditional fermented milk, originating from the Caucus region, created by the "kefir" - a collection of bacteria and symbiotic Yeast Fungus.
According to clinical nutritionist Jonathan Purtell (Lenox Hill Hospital, USA): Kefir has up to 30 different strains of probiotics, much higher than regular yogurt. This is a top choice for those who want to strengthen their immune system and improve inflammation."
Kim chi
Kimchi is a spicy, spicy fermented cabbage dish, typical in Korean culinary culture. Not only stimulating the taste buds, kimchi also contains billions of beneficial bacteria thanks to the natural fermentation process. Studies show that kimchi helps improve cholesterol, boost immunity and has strong anti-inflammatory properties.
Kombucha tea
This gas-fermented tea is made from kombucha mushrooms (a coexistence between bacteria and Yeast) and sugar. Kombucha is rich in organic acids, enzymes and probiotics that aid digestion, reduce inflammation and may support the liver. However, Purtell notes: You should choose unsweetened or low-sugar kombucha to avoid counterproduction.
Sour bread
Even when baked at high temperatures, sour apricot blossoms still retain some of the beneficial fermented products including lactic acid and digestive enzymes. This cake is easier to digest than regular banh mi and has a lower glycemic index.
Cabbage melon
Raw cabbage (no pasteurization) is a "repository" of probiotics from the natural fermentation process with salt. It can help balance intestinal microbiota, fight oxidation and even help prevent cancer.
Tuong miso
made from soybeans, salt and worm mushrooms, miso is an indispensable ingredient in many Japanese dishes. In addition to probiotics, miso also has the ability to support blood pressure and prevent certain types of cancer thanks to its isoflavone and digestive enzymes.
Lassi - sweet and pleasant Indian yogurt
Unlike kefir, lassi does not contain fermented mushrooms but only contains bacteria that ferment yogurt. This drink is not only easy to drink but is also suitable for people with lactose intolerance. Some studies have shown that lassi can help reduce IBS symptoms and improve blood sugar.
Kvass water
Kvass is a traditional fermented drink in Eastern Europe, with a mild sour and carbonated taste. Thanks to being fermented from the black barley branch, kvass contain digestive enzymes and probiotics that help increase absorption and soothe the intestines.
Tempeh Fermented tofu rich in protein
Tempeh is a famous fermented soy sauce in Indonesia. Rich in protein, fiber, probiotics and antioxidants, tempeh is an ideal vegetarian dish that aids digestion and fight inflammation.
Natto
Natto is controversial for its special smell and texture, but is a treasure trove of beneficial bacteria. Research in the British Journal of Nutrition shows that natto improves insulin sensitivity and reduces oxidative stress in overweight people. It also supports bones and the heart thanks to the characteristic enzyme nattokinase.
