Which foods contain active microorganisms that can support your health
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Foods Containing Active Microorganisms That Support Health
Fermented Dairy Products: Yogurt and Kefir
Health Benefits of Yogurt and Kefir
Yogurt and kefir are among the most well-known fermented dairy products that contain active microorganisms beneficial to health. These foods are rich in probiotics, including strains like Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Bifidobacterium, and other Lactobacillusspecies1. Consumption of these products has been linked to reduced risks of type 2 diabetes, metabolic syndrome, and heart disease, as well as improved weight management1. Additionally, they may help improve lactose malabsorption, treat infectious diarrhea, reduce respiratory infections, and enhance immune and anti-inflammatory responses1.
Bioactive Components in Fermented Dairy
Lactic acid bacteria (LAB) in fermented dairy products synthesize vitamins, minerals, and biologically active peptides during fermentation. These bioactive compounds include conjugated linoleic acids (CLA), exopolysaccharides, and bacteriocins, which have various health benefits such as anti-hypertensive, anti-inflammatory, and anti-diabetic effects3 4. The presence of these microorganisms and their metabolites makes fermented dairy products a potent source of health-promoting agents4.
Fermented Plant Foods: Sauerkraut, Kimchi, and Miso
Nutritional and Functional Properties
Fermented plant foods like sauerkraut, kimchi, and miso are gaining popularity due to their unique sensory features and health-promoting potentials. These foods are rich in nutrients, phytochemicals, bioactive compounds, and probiotic microbes, particularly LAB6 7. The fermentation process enhances the availability of bioactive molecules and vitamins, contributing to their health benefits6.
Health Benefits of Fermented Plant Foods
Fermented plant foods exhibit anti-inflammatory and immunomodulatory properties, which are largely attributed to their high antioxidant content and the presence of LAB. These properties help maintain a healthy gut microbiota composition, improve local and systemic immunity, and protect against chronic inflammatory diseases7. Additionally, these foods may help in reducing oxidative stress, ameliorating inflammatory responses, and enhancing immune system performance7.
Non-Dairy Probiotic Foods: Fruits, Vegetables, and Cereals
Probiotic Potential of Non-Dairy Foods
With the rise in vegetarianism and lactose intolerance, non-dairy probiotic foods have become an important alternative. Fruits, vegetables, and cereals can serve as excellent carriers for probiotic bacteria, particularly those of the Lactobacillusgenus10. These food matrices not only support the growth of probiotics but also interact with gut microbes to produce beneficial metabolites2 10.
Health Benefits of Non-Dairy Probiotic Foods
Non-dairy probiotic foods contribute to gut health by balancing dysbiosis and promoting a healthy microbiota structure. The bioactive components in these foods, such as polysaccharides, oligosaccharides, polyphenols, anthocyanins, and flavonoids, have beneficial effects on gut microbiota and host health2. These foods are also associated with improved gastrointestinal health and reduced risks of chronic diseases10.
Conclusion
Fermented foods, whether dairy or plant-based, are rich sources of active microorganisms that support health. The probiotics and bioactive compounds present in these foods contribute to various health benefits, including improved gut health, enhanced immune function, and reduced risks of chronic diseases. Incorporating a variety of fermented foods into the diet can be a natural and effective way to promote overall well-being.
Sources and full results
Most relevant research papers on this topic
Yogurt and other fermented foods as sources of health-promoting bacteria.
Consumption of yogurt and other fermented foods is associated with reduced risks of type 2 diabetes, metabolic syndrome, and heart disease, along with improved weight management, due to the presence of beneficial bacteria.
Highly CitedBioactive Components in Fruit Interact with Gut Microbes
Fruits contain bioactive components that can potentially benefit gut microbiota and host health by regulating gut microbiota and promoting health effects through balancing dysbiosis.
Meta-AnalysisHealth benefits of fermented foods
Fermented foods provide many health benefits, including anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, and anti-atherosclerotic properties.
Highly CitedLactic Acid Bacteria and Bifidobacteria with Potential to Design Natural Biofunctional Health-Promoting Dairy Foods
Lactic acid bacteria and Bifidobacteria can be used as starter or adjunct cultures in dairy fermentation to create health-promoting, biofunctional dairy foods with diverse health benefits.
Highly CitedFunctional Microorganisms for Functional Food Quality
Functional microorganisms in fermented functional foods offer health benefits and contribute to food functionality through enzyme portfolio and release of metabolites, potentially reducing food intolerance and allergy.
Highly CitedFermented Foods as a Dietary Source of Live Organisms
Fermented foods, such as cultured dairy products, are a good source of live lactic acid bacteria, potentially improving gastrointestinal health and lowering the risk of type two diabetes and cardiovascular diseases.
Literature ReviewHighly CitedAnti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods
Fermented plant foods, such as berries, cabbage, and soybean products, have potential anti-inflammatory and immunomodulatory properties, potentially protecting against chronic inflammatory diseases.
Very Rigorous JournalHighly CitedHealth benefits of fermented foods: microbiota and beyond.
Fermented foods, such as yogurt and kimchi, provide enhanced nutritional properties and contain living microorganisms, potentially offering health benefits beyond their starting materials.
Highly CitedFunctional Properties of Microorganisms in Fermented Foods
Fermented foods and beverages contain functional microorganisms, providing health benefits such as synthesis of nutrients, prevention of cardiovascular disease, cancer, gastrointestinal disorders, and allergic reactions.
Highly CitedProducts of vegetable origin: A new alternative for the consumption of probiotic bacteria
Vegetable-based probiotic products offer a promising alternative for consumers seeking health benefits without lactose, cholesterol, or lactose-intolerant dairy products.
Highly Cited