Kefir, kimchi, natto, kombucha, roasted chickpeas and roasted edamame may support digestion and the microbiome through probiotics, prebiotics and short-chain fatty acids.
By yourNEWS Media Newsroom
Yogurt is often promoted as a go-to food for gut health, but a dietitian says several other snacks may provide similar or broader benefits for the microbiome.
The six alternatives identified in the submitted report are kefir, kimchi, natto, kombucha, roasted chickpeas and roasted edamame. The dietitian said the foods can support gut health by providing probiotics, prebiotics or compounds that increase short-chain fatty acids, known as SCFAs.
The human gut contains trillions of microorganisms that influence digestion, immune responses, mood and other areas of health. Foods that help maintain a balanced microbiome may support digestion and overall wellness.
Kefir, a fermented drink, is one of the recommended yogurt alternatives. The dietitian said kefir delivers a wide variety of bacteria and yeasts to the gut, which may help increase beneficial bacteria while reducing harmful strains.
One study cited by the dietitian found that drinking 150 milliliters, or about 1/2 cup, of kefir daily changed gut bacteria and increased production of SCFAs. Those compounds are associated with improved gut and metabolic health.
Fermented foods such as kefir may provide rich sources of beneficial bacteria and can contain more probiotics than some supplements, according to Dr. Akil Palanisamy in “The Paleovedic Diet.”
Kimchi is another fermented option. The dietitian said the traditional vegetable dish supplies probiotics from fermentation and prebiotics from cabbage fiber. Prebiotics act as food for gut bacteria, while probiotics contribute live microbes.
That combination may help support microbiome balance. A study referenced by the dietitian found that daily kimchi consumption for 12 weeks was associated with improved irritable bowel syndrome symptoms. The same study reported reduced inflammatory cytokines and improved immune function.
Palanisamy has also said that regularly consuming a variety of fermented foods such as kimchi can help maintain a strong and diverse microbiome.
Natto, a fermented soybean food, was also identified as a gut-supporting snack. It contains the probiotic Bacillus subtilis natto, which the dietitian said may encourage the growth of beneficial bacteria that are often lower in people with obesity, diabetes and hypertension.
Preliminary research in obese rats found that B. subtilis natto helped support gut barrier integrity, according to the dietitian. The report noted that human studies are still needed, but the dietitian described natto as a safe and healthy fermented food that may support gut health.
Palanisamy has also listed natto among fermented foods that may benefit the microbiome.
Kombucha, a fermented tea, may help improve stool consistency, support more complete bowel movements and reduce bloating and diarrhea, according to the dietitian. Its effects on gut microbiota may vary depending on the type of tea, the drink’s composition and how often it is consumed.
The dietitian said phenolic compounds in kombucha are responsible for many of its potential health benefits. Fermented beverages such as kombucha have traditionally served as sources of beneficial bacteria. A “Brighteon Broadcast News” transcript also noted that the gut microbiome plays an important role in digestion and detoxification.
The remaining two snacks are legume-based rather than fermented. Roasted chickpeas contain dietary fiber and resistant starch, both of which can be fermented by gut bacteria to produce SCFAs.
The dietitian said roasting chickpeas increases resistant starch content, giving gut bacteria more material to ferment in the colon.
Roasted edamame may provide similar benefits. The dietitian said edamame contains fermentable fiber and soy compounds that act as prebiotics and help boost SCFA production. Undigested starch molecules travel to the colon, where bacteria break them down through fermentation.
Fiber-rich foods, including legumes, are important for gut health. Research has found that fiber can change gut microbiota and help manage diabetes. Another report cited gastroenterologist Lisa Ganjhu in saying that about 95% of Americans do not consume enough dietary fiber, a shortfall that affects digestive health.
The dietitian said the strongest gut benefits from these yogurt alternatives come largely from their ability to increase SCFA production. These compounds help support the gut barrier, reduce inflammation, regulate immune function, improve gut motility and influence carbohydrate and fat metabolism.
Plant fibers move through much of the digestive tract largely unchanged until bacteria in the colon break them down, a process that supports immune health.
The dietitian concluded that including a variety of gut-supporting snacks such as kefir, kimchi, natto, kombucha, roasted chickpeas and roasted edamame may help maintain a healthy microbiome while giving consumers options beyond yogurt.
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