INFINITY Information Bureau News: What is the key to intestinal health? Dietary fiber vs. fermented foods, explaining how to dramatically change your intestinal environment! #intestinal health #dietary fiber #fermented foods
Video explanation
For gut health, which is better: fiber or fermented foods? A beginner's guide!
Hello everyone! I'm John, and I'll be explaining the topic of money and health in an easy-to-understand way.
Recently, you often hear the term "intestinal activity." It is said that "if you improve your intestinal environment, your whole body will be in good condition!" However, many people are probably unsure of what to do specifically.
In particular, the question is: "Dietary fiber" or "Fermented foods", which is better for your intestines? In this article, we will explain these two superheroes in a way that even beginners can understand!
First, the basics! What is "dietary fiber"?
Dietary fiber is, simply put,Ingredients that are difficult to digest even if eatenIt is found in large amounts in vegetables, fruits, beans, mushrooms, seaweed, etc.
How does this work in the intestines?
- Food for good bacteria: It becomes food for the good bacteria in our intestines. The more healthy good bacteria there are, the better your intestinal environment will be!
- For smooth bowel movements: It increases the volume of stool and helps it to be excreted smoothly. It's like a cleaner for the intestines.
Dietary fiber is, so to speak,Intestinal cleaner and chef of a good bacteria restaurantIt's like a support for the good guys (probiotics) that are already in your intestines.
The other main character! What are fermented foods?
Fermented foods are foods that are made by changing ingredients through the action of microorganisms such as lactic acid bacteria and yeast. Typical examples include yogurt, natto, kimchi, miso, and pickles.
The great thing about fermented foods is...
- Delivering good bacteria to your intestines: Fermented foods that contain live bacteria send "good bacteria" directly to your intestines. In other words, they are good for your intestinal flora (a collection of intestinal bacteria. It's called flora because it looks like a flower garden).A support group to bring new friends!
- Nutritional value can also be increased: The fermentation process can create nutrients that were not present in the original ingredients, or make them easier to absorb.
Fermented foods areSending fresh good bacteria to your intestinesIt's like bringing new good guys into your intestines.
So, which is better for your gut? What the latest research shows
Now, back to the main topic: which contributes more to gut health: fiber or fermented foods?
There's actually an interesting study done at Stanford University in which healthy adults were split into two groups, one of which was put on a diet high in fiber and the other on a diet high in fermented foods for 2 weeks.
As for the results...
- High-fiber dietary group: Although the "type" of intestinal bacteria itself did not change much,Decreased inflammatory markers (substances that increase when the body is inflamed)In other words, it is possible that the intestinal environment was stabilized and inflammation throughout the body was suppressed.
- Fermented food rich diet group: The intestinal bacteria "Diversity (the presence of many different types of bacteria)" significantly increased! In addition, inflammation markers also decreased.
This study reveals that:Both dietary fiber and fermented foods have different approaches to positively affecting gut health
Dietary fiber is"Food" that nourishes the good bacteria currently present.
Fermented foods areA "helper" that delivers new types of beneficial bacteria to the intestines and increases diversity.
In other words, rather than "only one or the other","Both are well balanced."That's ideal! They work as a team, each with a different role to support our intestines.
Start today! Simple habits for healthy intestines
So how can you incorporate dietary fiber and fermented foods into your life? It doesn't have to be complicated. Just add a little to your regular meals and you're good to go!
- Tips to increase fiber intake:
- Every meal,Add one vegetable or mushroom(Examples: salads, boiled vegetables, stir-fries)
- If you eat bread, choose rye bread or whole wheat bread, and if you eat rice, choose brown rice or multigrain rice. These are also called "brown carbohydrates" and are rich in dietary fiber.
- Snack on fruits (such as apples or berries that you can eat with the skin on) and nuts.
- Fermented Food Plus Tips:
- For breakfastYogurt and nattoGet into the habit of eating.
- Miso SoupDrink it every day. Miso is also a great fermented food!
- Kimchi and pickles are great ways to accentuate your meals. However, be careful not to consume too much salt.
The important thing is to be able to continue without forcing yourself. Don't try to eat a lot at once, but try a variety of different foods little by little. The key to continuing is to enjoy incorporating new foods into your diet, such as "I'll try eating more vegetables today" or "I'll try putting soybean flour on my yogurt tomorrow."
John's words
I didn't pay much attention to my intestines in the past, but since I started to consciously eat dietary fiber and fermented foods, I feel like my body is in better condition. I especially think that natto and kimchi are the best combination (laughs). Personally, my ideal meal would be whole wheat bread with avocado and natto in the morning, and miso soup with lots of ingredients and kimchi in the evening!
When you hear about gut health, it sounds technical and difficult, but you can start by making some small changes to your daily meals. Why don't you try living a delicious and fun gut health life?
This article is based on the following original articles and is summarized from the author's perspective:
Fiber Or Fermented Foods: Which Is Better For Your Gut
Health?