What are the benefits of consuming fermented foods? What are the precautions for consuming fermented foods? Let's take a look together~1. The 3 Benefits of Fermented Foods Fermented foods refer to new foods obtained by adding beneficial microorganisms such as lactic acid bacteria, yeast, etc. to food. Fermented foods are beneficial for intestinal health as they contain beneficial bacteria, which can multiply in large numbers during cooking. Therefore, fermented foods have certain benefits for intestinal health. The health of the human gut is actually the result of a balance between beneficial and harmful bacteria. When the body supplements beneficial bacteria, harmful bacteria are difficult to invade, thus maintaining healthy gut function and helping to alleviate diarrhea and constipation. A stable intestinal environment is also beneficial for improving the human immune system. In addition, fermented foods have a sour taste when consumed, which can promote the secretion of digestive juices and help the body digest the food it eats. Studies have found that eating more fermented foods can help increase the diversity of gut microbiota, thereby reducing inflammation in the body. Among various fermented foods, yogurt has the strongest effect. In 2023, an article published in the authoritative journal Nature's sub issue Nature Review summarized and analyzed the cardiovascular benefits of fermented foods from multiple perspectives, such as the isoflavones contained in fermented soy products, which can help improve blood lipid levels. In addition, fermented foods have multiple advantages, such as improving mineral bioavailability and increasing vitamin content. 2. It is recommended to consume yogurt in moderation. Yogurt is made by fermenting pure milk with beneficial bacteria, which can convert the lactose it contains into small sugar molecules and other substances. For people with lactose intolerance, consuming yogurt is less likely to cause discomfort such as diarrhea and bloating. In addition, yogurt has a sour taste, which is beneficial for stimulating the secretion of digestive juices and facilitating protein absorption. Bean paste, soy sauce, Fermented bean curd bean paste, soy sauce, Fermented bean curd, etc. are all products of soybean fermentation. During the fermentation process, many beneficial substances will be produced, such as more vitamin K and vitamin B12, which can help improve the level of blood lipids of soybean isoflavones. It should be noted that these types of food generally have a high salt content and are considered seasonings, so they should not be consumed in excess. Bread, Mantou, steamed stuffed buns, etc. are made into bread, Mantou, steamed stuffed buns and other foods after yeast is added into the flour, which not only retains the nutritional value of flour, but also reduces its energy density, making it softer to eat and easier to digest, so steamed stuffed buns are easier to digest and absorb than dumplings. For people with gastrointestinal diseases, it is recommended to consume staple foods such as hair and flour. Pickles, pickled Chinese cabbage and other vegetables are fermented into sauerkraut and pickled Chinese cabbage, which help to generate intestinal flora, promote digestion and maintain intestinal health. However, gastric ulcer patients with excessive gastric acid secretion are not suitable for eating pickles and pickled Chinese cabbage, because the organic acid produced by them will stimulate gastric acid secretion. 3 points to note when consuming fermented foods: Although fermented foods have many benefits and can be used as a component of a balanced diet to increase food diversity, they must be consumed in moderation. When choosing fermented foods, the following should be noted: 1. Food safety needs to be vigilant: Fermented foods have strict requirements for environmental hygiene and production standards, and must be purchased from qualified and legitimate manufacturers and platforms. Remember not to buy "three no" products. If you are making fermented food at home, it is recommended to choose fermented food with simple production process such as Mantou and yogurt. 2. Be wary of "hidden sugars" and "hidden salts" in food: "Hidden sugars": Some yogurts may add a large amount of added sugar or jam during the production process to improve the acidic taste, and it is best to choose plain yogurts with less sugar content. "Invisible salt": some fermented foods, such as bean paste, soy sauce, Fermented bean curd, are condiments, and the sodium content is generally high, so it is not suitable to eat more. 3. Be alert to nitrite: fermented vegetable foods, such as pickles, pickled Chinese cabbage, etc., during the production process, the nitrate contained in them will be converted into nitrite. It is recommended that they be preserved for at least 4 weeks before being eaten. At this time, the nitrite content decreases, which is safer to eat, and the daily consumption should be better controlled at 20-30 grams. Nutritional Tips for Fermented Foods 1. The 3 Benefits of Fermented Foods: Beneficial for Intestinal Health, Reduced Inflammation, and Helps Protect Blood Vessels. 2、 These fermented foods are recommended to be eaten in moderation: yogurt, bean paste, soy sauce, Fermented bean curd, bread, Mantou, steamed stuffed buns, pickled Chinese cabbage, pickles, etc. 3、 When consuming fermented foods, attention should be paid to these three points: food safety needs to be vigilant, be alert to "hidden sugars" and "hidden salts" in food, and be alert to nitrite. (New Society)