3 days ago
Experts Encourage Families to Add Fermented Foods Daily
Fermented foods include yogurt, kefir, kimchi and some pickled vegetables.
They are made in a way that can leave helpful tiny living organisms in the food.
These organisms may help digestion and support the gut.
Experts say people should start with small amounts if they are not used to these foods.
Eating too much at once may cause gas or bloating for some people.
Families can eat fermented foods with regular meals and try different kinds.
They should choose products with live or active cultures and avoid too much sugar or salt.
Fermented foods are helpful additions, but they cannot replace a varied, healthy diet.
Nutrition experts recommend yogurt, kefir, kimchi and traditionally fermented vegetables as additions to balanced family meals.
Fermented foods may provide beneficial microorganisms that support digestion and a healthy gut microbiome.
Families unfamiliar with these foods should begin with small portions and gradually increase them according to individual tolerance.
Experts advise choosing products with live or active cultures while limiting excessive added sugar and salt.
Fermented foods should complement—not replace—fruits, vegetables, whole grains, legumes, nuts, seeds and quality protein sources.
- Who
- Nutrition experts Zamurrud Patel of Gleneagles Hospital Parel and Dr Garima Tiwari of ShardaCare-HealthCity.
- What
- Experts are encouraging families to include fermented foods in daily meals while maintaining a balanced diet.
- Where
- The advice comes from experts associated with Gleneagles Hospital Parel and ShardaCare-HealthCity; a broader location is not specified.
- When
- The article does not specify a date or particular time period.
- Why
- Fermented foods may support digestion, gut microbiome health and potentially other aspects of health, but experts emphasize gradual introduction and dietary balance.
Key facts
- Examples
- Yogurt, kefir, kimchi, sauerkraut and traditionally fermented vegetables or pickles.
- Potential benefits
- Support for digestion, gut health and microbiome diversity; research also suggests possible links with lower inflammation and improved blood sugar and cholesterol control.
- Starting amount
- Experts recommend beginning with a small portion or spoonful each day.
- Adjustment period
- Portions may be increased gradually over one to two weeks, depending on individual tolerance.
- Shopping guidance
- Look for labels mentioning live and active cultures or specific probiotic strains where applicable.
- Products to limit
- Consumers should be mindful of excessive added sugar or salt and note that some shelf-stable, vinegar-based products may not contain live microbes.
- Dietary role
- Fermented foods should complement a diet containing fruits, vegetables, whole grains, legumes, nuts, seeds and quality protein sources.
Quotes
Zamurrud Patel
Chief Dietitian at Gleneagles Hospital Parel
“Families can start with small portions of fermented foods and gradually increase them based on individual tolerance, especially if they are not regularly consumed”
deccanchronicle.com
“Fermented foods can provide beneficial bacteria that may support gut health and digestion”
deccanchronicle.com
Dr Garima Tiwari
Clinical Nutrition and Dietetics specialist at ShardaCare-HealthCity
“Fermented foods such as yogurt, kefir, kimchi, and home-style pickles can be simple yet powerful additions to a family’s daily meals”
deccanchronicle.com
Sources
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