Fermented foods contain probiotics which are microorganisms that feed good gut bacteria. The process of fermenting is an ancestral process used to preserve foods. Most cultures have their own special fermented foods; Germany is known for sauerkraut, Japan has fermented soy called natto, and in Korea’s most well known fermented food is kimchi. In this preservation process, often using salt, live cultures are produced.
Microorganisms are in our bodies, on our skin and even surround us in a cloud. We have trillions of of them in our gut including bacteria, viruses and fungi. When in good balance, bacteria supports digestion, helps to absorb vitamins, and regulates immune function. There is always a balance of “good” and “bad” bacteria in our bodies and probiotic-rich, fermented foods support healthy gut flora. They help improve the balance of good and bad bacteria.
Why fermented foods matter?
Essentially, if you have a healthy balanced gut flora, this positively impacts several systems. A happy balanced gut helps improve mood, skin and immune health. Probiotics found in fermented foods support the following:
- Decreases inflammatory markers –good gut flora improves leaky gut, impacting the inflammatory cascade.
- Boost nutritional content of food and reduce anti-nutrient properties.
- Promote bowel regularity and digestion.
- Help with Mood & Cognition.
- Keeps skin healthy.
- Add complexity to the meal with acidity and saltiness.
Where to find fermented foods?
Because fermented foods are prolific, and affordable, it is easy to incorporate into your daily diet. When you are shopping, review the product labels to insure they contain live cultures to garner the benefits of these helpful bacteria.
Food items with live cultures and how to enjoy:
- Buttermilk, raw milks and cheeses
- Kefir, Coconut Kefir & water kefir – Kefir is thick and tangy, like a sour cream. Great in smoothies.
- Select yogurt, sour creams, and cottage cheeses
- Sourdough bread
- Kombucha or other probiotic beverage like Wildwonder – excellent soda alternative and a gut friendly snack when on the go.
- Raw Apple Cider Vinegar – use in salad dressings or combine with water and drink before meals to help manage blood sugar.
- Sauerkraut, Kimchi, select pickles – Kraut is great on sandwiches, with eggs and combined with tomatoes for an easy salad. Kimchi adds spicy crunch to a stir fry.
- Miso – fermented soybean paste. excellent in broths and in salad dressings, adding umami flavor.
- Natto & Tempeh – fermented soy. Can be eaten with stir fried vegetables and rice.
Keep these probiotic-rich foods top of mind and incorporate into each day. to experience far-reaching benefits.
Please note, however, if you are currently experiencing a gut imbalance/crisis, probiotics may not be a wise choice as they can feed bad bugs too. Go easy on adding fermented foods especially if you have Histamine issues, yeast, fungal overgrowth, or a dysbiosis. Dysbiosis is when the balance of good bacteria and bad bacteria is off balance. If it is uncomfortable to eat fermented foods, this could be a sign you have dysbiosis.
