Recent research by Stanford Medicine has studied the factors of human microbiome and published some surprising findings: fermentation and fibre, in that order, are indispensable for good functional indicators of gut health.
We already know that fibre is essential on a daily basis, and fermented products help with immune health and reduce inflammation. Increasing the consumption of fibre and fermented products is key for good digestion. Considering the quantity, there is no strict amount: the more the better!
Fermentation, however, was discovered to be of utmost importance and have a much greater positive impact. While it is relatively clear that fibre mostly comes from whole grain products, fruits and vegetables, fermented products are not necessarily a given or a part of our daily diet at all. In some cultures, there are variations of a similar dish containing them, others barely incorporate it.
Here is a doable inspiration list that you can easily adapt to your dietary habits while discovering something new!
- Kimchi, Sauerkraut
- Pickled vegetables (cucumber, cabbage, carrots)
- Yoghurt, kefir, lassi
- Sourdough bread
- Tempeh, natto
- Miso soup
Science-backed perfection: Fibre and fermentation are the ultimate pairing for immune health, happy gut and happy you. Hence, it is ever so more handy to have a list one can turn to every day and choose one or two to focus on. How about kombucha for a fermented alternative to sugary lemonades, and AHARAbars for a fibre-rich snack?