The role of microbiome and benefits from fermented food
The gut microbiome is closely related to digestion, immunity, metabolism and the risk of chronic diseases. According to nutritionist Amy Brownstein, a registered nutritionist in Oakland, California, USA, snacks also contribute to shaping the diversity of gut bacteria, no less than main meals.
One of the important mechanisms is to promote the production of short-chain fatty acids, compounds created when bacteria ferment resistant fiber and starch. Short-chain fatty acids help strengthen the intestinal barrier, reduce inflammation, regulate sugar and fat metabolism, and support weight control.
Professor Justin Sonnenburg, Director of the Intestinal Microbiome Laboratory at Stanford University, USA, emphasized that a diverse diet, rich in naturally fermented foods, is key to increasing the richness of the microbiome, a factor associated with sustainable gut health.
6 snacks to support the gut that should be added
First, kefir, a fermented milk rich in beneficial bacteria and yeasts, has been shown to change the microbiome and increase the production of short-chain fatty acids when used in about half a cup per day.
Second, kimchi, a fermented napa cabbage dish from Korea, provides both probiotics and prebiotics, and also contains anti-inflammatory compounds that help improve symptoms of irritable bowel syndrome.
Third, natto, the fermented soybean of Japan, contains Bacillus subtilis natto bacteria, which is recorded to have the potential to support intestinal barrier integrity.
Fourth, kombucha, a fermented tea from symbiotic bacteria and yeasts, can support bowel movements and reduce bloating, depending on the composition and frequency of use.
Fifth, roasted chicken beans are rich in fiber and resistant starch, which help nourish beneficial bacteria and improve constipation.
Finally, young soybeans provide fermented fiber and bioactive compounds, promoting the production of short-chain fatty acids and supporting metabolism.
Experts recommend combining a variety of foods instead of relying on a single source to optimize benefits for the digestive system.
