Fostering Microbiota Health through Fermented Foods

Our intestinal flora is often considered our second brain: what we consume can nourish the "beneficial" bacteria in our intestines, promoting good health and a positive mood, or the "harmful" ones, leading to nutritional deficits, digestive discomfort, and chronic stress. Even depression and neurodegenerative diseases have been linked to an imbalanced microbiota.

Diet, coupled with positive lifestyle habits such as regular exercise and quality sleep that protect intestinal balance, is the key to keeping our stomach microorganisms content. This extensive population of microorganisms is the most crucial component of our immune system, so neglecting it poses significant risks.

Making conscious dietary choices is crucial to improving our microbiota. Opting for a healthy, fresh, and varied diet ensures that the beneficial bacteria in our intestines receive the necessary nutrients. Fruits and vegetables rich in fiber are essential for maintaining good intestinal health, and legumes, meat, fish, nuts, healthy fats, and eggs also contribute to caring for our microbiota. Additionally, fermented foods, true allies of "good bacteria," and probiotic supplements also play a crucial role in microbiota care.

On the other hand, it is important to limit the consumption of processed foods such as industrial pastries, ready-made meals, salty snacks, refined flours and oils, colorings, thickeners, preservatives, and sugar, as these feed unfriendly bacteria. These foods, when excessively dysbiotic, can hinder the development of beneficial microorganisms and favor pathogenic elements.

Fermented foods are genuine rewards for the microbiota. Kefir, yogurt, fermented cabbage, and kimchi are well-known, but there is even more variety, including beverages! These foods, transformed by microorganisms into probiotics full of live bacteria, are beneficial as long as they are not pasteurized, ensuring that the bacteria remain alive and provide real benefits.

You can prepare fermented foods at home, such as kefir, yogurt, or fermented vegetables, or purchase them from specialized natural and organic food stores. Ideally, include them in small and varied amounts in your daily diet to nourish different types of beneficial bacteria.

Here are some key fermented foods and beverages that you can easily incorporate into your daily routine:

• Kimchi: A traditional Korean dish made from pickled vegetables, ideal as a side dish or even as a first course with high-quality proteins.
• Miso: A Japanese fermented paste made from soy and sea salt, used in sushi, meats, salads, or miso soup, providing not only probiotic benefits but also high-quality proteins.
• Yogurt: Made through fermentation with beneficial bacteria for intestinal flora. Opt for natural and whole versions for greater benefits.
• Kefir: Similar to yogurt but more liquid, it is fermented milk rich in yeasts and beneficial bacteria. Available in milk, coconut, or water varieties.
• Sauerkraut: Lacto-fermented white cabbage or sauerkraut, typical of Central Europe, provides beneficial probiotics as long as it is not pasteurized.
• Olives: In Mediterranean cuisine, fermented green olives are not only small doses of probiotics but also a source of vitamins, monounsaturated fatty acids, and minerals.
• Kombucha: A millennia-old fermented drink made from water, green tea, Scoby (symbiosis of bacteria and yeast), and organic cane sugar. A healthy alternative to sodas and alcoholic beverages, available in various flavor options.

This mindful approach to a diet rich in fermented foods significantly contributes to the well-being of your microbiota, promoting overall health.