Fermented foods can help you lose weight thanks to the pro- and prebiotics they contain.
The pro- and prebiotics in fermented foods help maintain a healthy balance of intestinal flora, reducing inflammation.
These foods have beneficial effects that can even trigger weight loss, as the microbiome is closely linked to metabolism.
Fermented foods to fight visceral fat
The human digestive tract is home to a myriad of bacteria, with researchers counting around 500 species. The diversity of the intestinal flora is largely determined by the foods we eat. Probiotics are living micro-organisms that are involved in the production of various important vitamins, while prebiotics promote the proliferation of beneficial bacteria in the gut, keeping harmful ones in check.
The species lactobacillus brevis and bacillus subtilis have been shown to reduce dangerous levels of visceral fat in the body. In a study conducted in 2012, observations were made over 12 weeks, and a significant reduction in visceral fat was observed in people who ate fermented soybeans.
In addition, a study published in 2021 also found that eating fermented foods can actually help maintaining an optimal weight, and reduces the risk of developing diabetes, cancer and cardiovascular disease.
Intestinal flora affects the functioning of the entire body. If it is not balanced, the body can burn fewer calories, hunger sets in at short intervals of time, the chance of inflammation increases and the production of butyrate fatty acid decreases, the levels of which affect fat oxidation. Apart from the fact that antibiotics, sedentary lifestyle, smoking, stress and sleep deprivation can upset the balance, diet plays a key role.
Unlike subcutaneous fat, visceral fat is deposited in the tissues around the organs and increases the risk of serious diseases. Fermented foods have been shown to reduce levels of visceral fat and also replenish the intestinal tract with helpful bacteria, thus aiding digestion.
The following fermented foods all provide the above benefits
- Tofu
- Kimchi, or Korean cabbage salad
- Sauerkraut
- Pickled cucumbers
- Sourdough bread
- Dairy products such as curd, cheese, cottage cheese, buttermilk, yogurt, kefir
- Fermented meats such as raw, dried sausages
- Unfiltered, organic or raw apple cider vinegar.