Kimchi, pickles and sauerkraut.
These sweet, spicy treats are a staple in most people's diets thanks to their distinctive flavor, aroma and aroma.
But people didn't know that fermented foods have a lot of nutritional value.
For example, a 6-week study in 274 adults with IBS showed that consuming 4.4 ounces of yogurt-like fermented milk daily improved symptoms such as bloating and stool frequency.
Another study from France showed that consuming a fermented drink containing a strain of L. casei helped shorten the duration of common infectious diseases.
It's no wonder medical experts recommend two to three servings of fermented foods per day for a healthy gut.
According to nutrition scientist Robert Hutkins, Ph.D. of the University of Nebraska-Lincoln:
“When you eat a diet rich in fermented foods, you are essentially bathing your intestinal tract in healthy, food-related organisms.”
Unfortunately, the majority of people still treat fermented foods as a side dish to enhance the flavor of their meals.
So today let's talk about fermented foods and their benefits for your gut health.
What exactly are fermented foods?
Fermented foods have existed for thousands of years in all known cultures around the world.
From Iceland's famous fermented sharks to Sardinian cheeses, people of all walks of life rely on fermentation to preserve their produce and flavor their meals.
According to the Heart Foundation, fermentation involves the introduction of living microorganisms such as bacteria, fungi, and yeasts into foods so that they can convert simple sugars into other products such as acids, gases, or alcohol.
This process gives fermented foods and drinks their distinctive aroma and flavor that you won't find anywhere else.
In addition, these microorganisms, also called probiotics, provide gut-friendly vitamins and minerals that you do not get from unfermented foods.
There are thousands of fermented foods available – each with a unique flavor and use.
The most famous are:
Yogurt - Made from fermented milk, yogurt is rich in probiotics, protein, calcium, and vitamins. Use it as a dip or as a thickener for your favorite shake.
Kimchi - Made from fermented cabbage and other vegetables, kimchi is packed with beta-carotene and antioxidants to boost gut health. It is high in sodium, so eat it in moderation.
Sauerkraut - This is another type of fermented cabbage that is low in calories and high in fiber which aids digestion.
Kombucha - It's a type of sweetened black or green tea drink that's fermented to promote the growth of gut-friendly bacteria. Drinking 1-2 cups of kombucha daily helps improve digestion, strengthen the immune system, and lower blood pressure.
Kefir - This fermented, carbonated grain drink offers a greater diversity of gut-friendly bacteria and yeasts than regular yogurt. Kefir is said to promote normal bowel movements, reduce flatulence, and soothe stomach discomfort. If you are lactose intolerant, kefir is a much better option than yogurt.
Miso - This fermented soybean paste adds depth and flavor to soups, salad dressings, and marinades. It's rich in protein and a good source of probiotics for better gut health.
Apple cider vinegar - This popular folk remedy can help increase stomach acid levels for better digestion. It also has antimicrobial properties that can help prevent the growth of harmful bacteria in the intestines.
While most of these products are now available at your local grocers and health food stores, you can always make your own preserves using available vegetables, including:
- Okra
- Bell pepper
- Cucumbers
- Broccoli
- Beets
- Ginger
- Mustard greens
- Eggplant
- Radish
- Turnips
- Apples
When buying fermented foods, always look for terms like “low sugar,” “organic,” “contains probiotics,” “naturally fermented,” and “low sodium.”
Why eat fermented foods?
Here are more reasons why you should include fermented foods in your meals:
- Fermented foods can be more nutritious . Fermentation helps release certain nutrients locked up in plant structures and indigestible materials that are otherwise unavailable in their unfermented counterparts. For example, 100g of milk contains 3.4g of protein. In contrast, 100g of yogurt contains 10g of protein.
- Improves nutrient bioavailability - Probiotics make the nutrients locked up in fermented foods readily available for your body to absorb. For example, if you eat sauerkraut, you absorb 20x more vitamin C than if you ate raw cabbage.
- Strengthen your immune system – 70% of your immune system resides in your gut. By adding fermented foods to your diet, you promote the growth of beneficial bacteria responsible for fighting viruses, toxins, and fungi.
- Improve your digestion - Good gut bacteria serve as your laborers, breaking down complex compounds in your food. This reduces the risk of constipation, gas, and bloating.
- Fermented foods are also budget-friendly! - A jar of sauerkraut, for example, lasts almost 5-6 months in the refrigerator compared to a raw head of cabbage.
Now that you understand why fermented foods are good for your health, let's look at different ways to incorporate them into your meals.
Delicious ways to incorporate fermented foods into your meals
You don't have to be a seasoned chef or buy expensive kitchenware to get the most out of your canning.
And because fermented foods are packed with nutrients, even a small serving is enough for your daily gut health.
Remember: Consistency is better than quantity.
Eating a quarter cup of sauerkraut with your meal every day is better than eating a full plate twice a week.
You see, it's all about building a healthy habit that you can maintain for a long time.
Finally, avoid cooking or baking with fermented foods so that you can absorb all the enzymes and probiotics.
For a fantastic breakfast, top your scrambled eggs with sauerkraut or spicy kimchi.
Or blend a cup of yogurt or kefir with a handful of frozen berries for a powerful breakfast smoothie.
A bowl of cereal with a dollop of yogurt and fresh fruit will give you energy all day long.
For lunch and dinner, add some chopped pickles to your egg, potato, or chicken salad for added flavor and probiotics.
If you're looking for an Asian flavor, add kimchi or pickled vegetables and a drizzle of sesame oil to your brown rice.
Experiment with your favorite sandwiches, burgers, and hot dogs by adding fermented onions or pickled vegetables.
Miso as part of your dressing, dip or marinade adds a layer of flavour to your meals and boosts your gut health.
A late snack?
Grab a pickle or two to curb your cravings without the calories.
As mentioned before, it's all about maintaining healthy eating habits by introducing different types of probiotic bacteria into your gut.
The more open you are to trying different fermented foods, the more exciting your experience can be.
Takeaway meals
Adding fermented foods to your meals adds extra flavor and makes your eating habits healthier for your gut.
Many studies have shown that fermentation increases the nutritional value of any food, strengthens the immune system and strengthens the gut, all while being budget-friendly.
Just make sure you check the label of the product you plan to buy carefully so you always get the most out of fermented foods.
To get the most out of fermented foods, always remember that consistency is key. It's much better to consume small amounts every day than a large serving once or twice a week.
And while it takes time and consistency to get used to eating fermented foods, the rewards are all worth it.
