Although it can have the same taste and the same consistency as yogurt with a little added milk to bring it, kefir based on dairy products uses a different fermentation approach, with specialized “grains” which contain bacteria and yeast. These transform sugar into milk – called lactose – in lactic acid. This does not only stimulate beneficial bacteria in the drink, but also results in a slightly sparkling texture and a slightly sour flavor (unless it is sweet with fruit juice).
“Because lactose in milk is transformed into lactic acid in the kefir fermentation process, it makes the drink considerably lower in lactose, which makes it an excellent option for people with lactose intolerance,” explains Adrian Hernandez, RDN, a recorded dietitized that specializes in gastrord and auto-per -i -i -i -i-per -i -i problems Washington, dc.
He adds that bacteria found in kefir has been studied in the past for their beneficial effects on multiple health problems, including inflammatory intestine disease, diabetes and cancer.
2. Water kefir
Not a fan of dairy products, or don’t tolerate it well? There is an alternative to ordinary kefir called water kefir, often found among refrigerated drinks in food cooperatives and certain grocery stores. The drink is made with grains of water kefir – a cultivation of bacteria and yeast – which are added to sweet water, fruit juice or coconut water, explains Castro.
“The sugars are consumed during fermentation, which leads to a slightly sweet and sparkling drink which is caffeine and vegan,” explains Castro. “Water kefir contains beneficial strains of bacteria that can help strengthen the microbiome and support digestive health, while potentially giving you an energy boost.”
3. Beet Kvass
The beet Kvass is a salty and fermented drink that is from Eastern Europe and is made of beets, sea salt and water, explains Castro.
“As the mixture ferments, it develops beneficial probiotics that support a healthy microbiome,” she says. “The beets themselves are rich in betalains, powerful antioxidants which can help reduce inflammation in the digestive tract.”
Another bonus: beets are rich in potassium, which supports healthy muscle function in the digestive system, as well as magnesium, a mineral linked to stress regulation. Since chronic stress can lead to bad intestinal health, drinking your path to a quieter day can be a big problem.
4.
Unlike a standard broth or soup broth made from meat and vegetables and simmered for a short period, the bone broth uses mainly animal bones (as its name implies) and is cooked longer. The long session to simmer causes bones releasing their minerals and collagen, a protein found in the connective tissue which has been demonstrated to support the repair and integrity of the intestinal lining.
“The bone broth is a nutrient intestinal consumption option, especially for those with sensitive stomachs,” explains Castro. “Maimmé for at least eight hours, it becomes rich in amino acids, as well as key minerals such as calcium, phosphorus, potassium, magnesium and zinc. Glutamine with amino acid, in particular, is known for its anti-inflammatory properties and in maintaining the function of intestinal barrier.
5. Granada juice
Grenades are rich in polyphenols and antioxidants like vitamin C and E which fight against free radicals, which are unstable oxygen molecules that damage cells, explains Hernandez. Free radicals can have an impact on tissues and cells throughout the body, including the intestine, where they can negatively affect the mucosa of the digestive tract.
“When polyphenols are fermented in the intestine, they produce short chain fatty acids that minimize the effects of free radicals,” he said. “This leads to a stronger intestinal barrier and a drop in inflammation. In addition, pomegranate juice is absolutely delicious and adds perfect to any veteran.”
6. Tangy cherry juice
Similar to pomegranate juice, tangy cherry juice (not the super sweet version) is also rich in polyphenols, including anthocyans, and has antioxidant and anti-inflammatory advantages. Anthocyans also promote the production of short -chain fatty acids, which are beneficial for intestinal health.
“This type of juice [contains] Nutrients like vitamin A and iron, which are important to support a healthy intestinal microbiome, ”explains Hernandez. For example, research suggests that there can be a link between iron deficiency and intestinal inflammatory diseases, in part because low iron can have a negative impact on the immune system.
The point to take away
The beneficial bacteria that live in your intestine can affect your digestive function, your immunity and your emotional health, as well as your global health, so supporting them through what you eat and drink is crucial.
There are certain drinks that help beneficial bacteria to prosper and multiply, which can in turn support intestinal health.
When you add fermented drinks to your daily mixture, start with small quantities and gradually increase your contribution to avoid problems such as bloating and discomfort.
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