10 Top Fermented Foods | 全球10大发酵食物

Top 10 Fermented Foods | 全球 10 大发酵食物

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中文版 (English Version Follows Below)

常见的“全球 10 大发酵食物”清单

斯坦福大学医学院在 2021 年发表于权威期刊《细胞》的一项研究，是近年来营养学界对发酵食物最重磅的背书。研究表明，如果摄入发酵食物能显著增加肠道微生物多样性，还可以降低 19 种身体的炎症。

共有 36 名 参与者。

• 分组情况：这 36 名健康的成年参与者被随机分为两组，每组 18 人。
  

  -- 第一组：摄入高发酵食物饮食。

  -- 第二组：摄入高纤维饮食。
  
  
  

• 实验过程：研究持续了 10 周，参与者被要求逐渐增加摄入量，目标是每天摄入约 6 份发酵食物。
  
  
  

• 研究结论：

-- 发酵食物组：肠道微生物多样性显著增加，而且19 种炎症标志物水平下降。
-- 高纤维组：虽然纤维对健康有益，但在 10 周的短时间内，并没有表现出与发酵组相同程度的多样性提升。

斯坦福研究核心推荐的 6 类发酵食物

1. 酸奶 (Yogurt)：最易获得的益生菌来源，需选择含有“活性菌株”且无添加糖的品种。（我一直吃的是Costco无糖的A2 Organic Whole Milk Yogurt）。


2.开菲尔 (Kefir)：一种发酵乳饮品，其菌株多样性通常高于普通酸奶，含有的酵母菌对肠道修复极佳。


3.韩式泡菜 (Kimchi)：不仅含有乳酸菌，还富含纤维、大蒜和辣椒等抗氧化成分。（看我如何做简易的韩式泡菜和德式酸菜，练习一下真的不难做）。


4.发酵蔬菜 (Fermented Vegetables)：如德式酸菜（Sauerkraut）、腌黄瓜。注意必须是自然发酵而非拿醋渍泡的。


5.康普茶 (Kombucha)：一种发酵茶饮，含有多种益生菌和有机酸，是替代含糖汽水的健康选择 (要选无糖的）。


6.植物基发酵饮品：如有机的椰奶开菲尔，适合乳制品不耐受的人群。

除了斯坦福研究核心提到的，营养学界公认且具有类似功效的另外 4 种发酵食物常被凑成“10 大”：

7.味噌 (Miso)：发酵的大豆制品，含有丰富的酶和异黄酮。


8.纳豆 (Natto)：含有独特的纳豆激酶，对心血管健康有益。


9.丹贝 (Tempeh)：发酵大豆饼，是极佳的植物蛋白质来源。(这个我有时以当零食吃，配菜配饭都好）。


10.苹果醋 (Apple Cider Vinegar)：含有乙酸和多种有益酶。

English Version


Common "Top 10 Fermented Foods" List

The study published in the prestigious journal Cell by the Stanford University School of Medicine in 2021 is the most significant endorsement of fermented foods in the nutrition world in recent years. The study indicates that consuming fermented foods can significantly increase gut microbial diversity and lower 19 types of body inflammation.

There were 36 participants in total.

· Grouping: These 36 healthy adult participants were randomly divided into two groups of 18 people each.

o Group 1: Consumed a high-fermented food diet.
o Group 2: Consumed a high-fiber diet.

· Experimental Process: The study lasted for 10 weeks. Participants were asked to gradually increase their intake, with a goal of consuming approximately 6 servings of fermented foods per day.

· Research Findings:

o Fermented Food Group: Gut microbial diversity increased significantly, and levels of 19 inflammatory markers decreased.

o High-Fiber Group: While fiber is beneficial to health, it did not show the same level of diversity improvement as the fermented group within the short 10-week period.

6 Types of Fermented Foods Core-Recommended by the Stanford Study

1. Yogurt: The most accessible source of probiotics. Choose varieties containing "active cultures" and no added sugar. (I always have Costco's unsweetened A2 Organic Whole Milk Yogurt).

2. Kefir: A fermented milk beverage. Its microbial diversity is typically higher than regular yogurt, and the yeasts it contains are excellent for gut repair.

3. Kimchi: Contains not only lactic acid bacteria but is also rich in fiber, garlic, and chili among other antioxidant ingredients. (See how I make simple Kimchi and Sauerkraut. Not difficult after a little practice.).

4. Fermented Vegetables: Such as Sauerkraut and pickles. Note that these must be naturally fermented rather than pickled in vinegar.

5. Kombucha: A fermented tea drink containing various probiotics and organic acids; it is a healthy alternative to sugary sodas.

6. Plant-based Fermented Drinks: Such as organic coconut milk kefir, suitable for individuals with dairy intolerance.

In addition to the core recommendations from the Stanford study, there are 4 other fermented foods widely recognized in the nutrition community with similar benefits that are often included to round out the "Top 10":

7. Miso: A fermented soybean product rich in enzymes and isoflavones.

8. Natto: Contains unique nattokinase, which is beneficial for cardiovascular health.

9. Tempeh: A fermented soybean cake that serves as an excellent source of plant-based protein.

10. Apple Cider Vinegar: Contains acetic acid and various beneficial enzymes.