5 Reasons Tempeh Is Great For Gut Health

5 Reasons Tempeh Is Great For Gut Health

Tempeh is a traditional Indonesian food made from fermented soybeans. It is similar to tofu in the way in which it is eaten – as a vegetarian alternative to meat – but differs in its nutritional profile and texture. As a fermented food, tempeh is a real powerhouse when it comes to gut health, and it’s higher in fibre than other meat alternatives.

Here are five reasons why tempeh is great for your gut – and why you should eat more of it.


5 Reasons Tempeh Is Great For Gut Health

First of all, tempeh is fermented, which means it’s beneficial to gut health. The gut microbiome is the community of trillions of bacteria and other microbes that reside inside our gut, and fermented foods can help support a healthy gut microbiome.

Secondly, research has found that certain plant compounds such as isoflavones in tempeh may act as antioxidants. Antioxidants reduce the build-up of free radicals, which are harmful compounds that can contribute to chronic disease. Studies show that isoflavones can help to regulate the gut microbiome and reduce the growth of harmful bacteria.

In addition, the process of fermentation breaks down anti-nutrients found in soybeans such as phytate and oxalate. This in turn makes the nutrients in tempeh more bioavailable – or more easy to absorb in the body – while being easier on the digestive system too.

Another gut-friendly benefit of tempeh is its fibre content, which is high compared to other meat and meat alternatives. This fibre helps support your gut microbiome as fibre is the fuel source for our gut bacteria. Eating more fibre can support the optimal function of the digestive system by preventing constipation, while encouraging a healthy balance of bacteria within the gut microbiome, and most people in the UK only eat around half the daily recommended fibre intake, which is 30 grams a day.

Finally, some research suggests that the bioactive compounds in tempeh may even help to reduce inflammation in the gut, which can contribute to conditions like inflammatory bowel disease (IBD) or IBS. The beneficial bacteria from the fermentation process appear to have a positive effect on inflammation, with some studies showing a reduction in inflammatory biomarkers such as C-reactive protein (CRP).


If you’re looking for delicious Tempeh Recipes, I think you’ll LOVE my Sticky Peanut Butter Tempeh Chunks Stir-Fry with Mushrooms and Peppers, Sweet Potato Mac & Cheese with Grated Tempeh and Pesto Tempeh Traybake with Sweet Potato and Courgette. Don’t forget to also check out my blog on 5 Reasons Tempeh Is A Good Source Of Protein.


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