Better Gut Health with Fermented Foods
Tasty sauerkraut is a great source of probiotics, good for gut and overall health.
Gut Health
Your gut is a complex digestive system and host to trillions of microbes, commonly known as the microbiome. Probiotics found in fermented foods and supplements have a profound beneficial effect on this microbial ecosystem, aiding in overall gut health, digestion, nutrient creation and absorption. Beneficial microbes also provide a vital defense against harmful bacteria by out-competing them.[3]
Addressing gut health and the microbiome is often a starting point with my new clients.
Immune Support
70-80% of your immune system resides in your gut. By enhancing gut health, probiotics play a crucial role in fortifying your immune system. Several studies indicate that a healthy gut microbiome can help fend off pathogens and reduce the frequency of infections.[4]
Anti-inflammatory Properties
Inflammation is a natural defense mechanism, but chronic low-grade inflammation often begins in an unhealthy, unbalanced gut and is the root cause of many chronic diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like food sensitivities, auto-immune diseases, arthritis, heart disease and osteoporosis.[3]
Blood Sugar Regulation
Research suggests that a balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.[5]
Mood Enhancement
The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.[4]
Types of Fermented Foods
If you're new to the world of fermented foods, you're in for a treat—both flavor-wise and health-wise! Humans have preserved foods by fermenting for centuries.
Here are some popular options:[6] Include a serving of one or two of the following daily with meals. Remember variety is important so you get a diverse range of probiotics. I like to keep several different brands of kimchi in the fridge and rotate what I eat daily.
Note: if you cook fermented foods, you kill the microbes. Purchase high quality refrigerated fermented foods, not off the shelf.
Don’t forget your local farmer’s market. You may luck out and find a vendor who ferments.
Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
Sauerkraut: German for "sour cabbage." Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria. Be sure to purchase the refrigerated version (I like Bubbie’s)
Yogurt: Fermented milk products enriched with beneficial bacteria.
Kefir: A fermented milk drink, similar to yogurt but with a thinner consistency.
Tempeh: A fermented soy product that is a good source of complete protein.
Miso Paste: A Japanese seasoning made from fermented soybeans.
Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast. Sugar content can be high so read labels carefully.
Pickles: Refrigerated fermented cucumbers in a brine of water, salt, and spices.
Feed Your Microbiome Daily
It is not enough to simply eat a probiotic rich food or pop a probiotic supplement. A healthy microbiome depends on adequate prebiotic rich foods and fibers (both soluble and insoluble) which I have written about in a previous blog. I like to think of the microbiome as a cherished pet and feed it twice a day.
Recipes and Suggested Uses for Fermented Foods
Here are some simple recipes for using fermented foods in your daily cooking:
Greek Yogurt Veggie Dip
Ingredients:
1 cup Greek yogurt
1 clove garlic, minced (a prebiotic rich food)
1 tablespoon lemon juice
1 tablespoon chopped dill
1 tablespoon chopped parsley
Salt and pepper to taste
Instructions:
In a bowl, mix the Greek yogurt, minced garlic, and lemon juice.
Stir in the chopped dill and parsley.
Season with salt and pepper to taste.
Chill for at least one hour to let the flavors come together.
Serve with raw vegetables or as a tangy spread for sandwiches.
Kombucha Vinaigrette
Ingredients:
1/4 cup kombucha (any flavor - we love raspberry]
1/4 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
In a jar with a lid, combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener.
Seal the jar and shake vigorously until well combined. [Be careful when opening.]
Season with salt and pepper to taste.
Enjoy with leafy greens or drizzle over protein for some zing.
Ferment your own Foods!
Adventurous in the kitchen? You can ferment your own food. I have found this to be an affordable, simple process that yields many tasty rewards. It’s a fun science experiment for the family as well. You need to observe safe, clean food handling and find a great recipe.
My favorite recipe book for fermented vegetables is: Fermented Vegetables by Kirsten and Christopher Shockey.
Key Takeaways
Fermentation is a natural preservation method that enriches food with probiotics and enzymes.
Fermented foods offer numerous health benefits, ranging from gut health to mood enhancement.
Options: From sauerkraut to kombucha, there's likely a fermented food that suits your palate.
Please note that gut health is highly individualized. I’m here to help you meet your health goals - Please reach out to schedule a discovery call here.
REFERENCES
Tamang, J. P., Watanabe, K., & Holzapfel, W. H. (2016). Review: Diversity of Microorganisms in Global Fermented Foods and Beverages. Frontiers in Microbiology, 7, 377. Link
Rezac, S., Kok, C. R., Heermann, M., & Hutkins, R. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology, 9, 1785. Link
Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514. Link
Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: Mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39–51. Link
Tilg, H., & Moschen, A. R. (2014). Microbiota and diabetes: an evolving relationship. Gut, 63(9), 1513–1521. Link
Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., ... & Ouwehand, A. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102. Link
Archibald, Amanda. The Genomic Kitchen: Your Guide To Understanding And Using The Food-Gene Connection For A Lifetime Of Health. 2019.
Shockey, Kirsten K., and Christopher Shockey. Fermented Vegetables. Storey Publishing, 2014.
Katz, Sandor Ellix. The Art of Fermentation. Chelsea Green Publishing, 2012.
