fermented foods

Fermented Foods: Everything You Need To Know About These Gut-Friendly Products

Posted by

0


Fermented foods and beverages, such as yogurt and kefir, are gaining popularity as non-pharmaceutical, health-enhancing agents. So, what exactly are these foods and why are they so good for your body?

Fermentation refers to the slow decomposition of organic substances (foods) due to microorganisms, also called microbes. Microbes are the smallest and simplest forms of living matter, visible only with a microscope. Fermentation in food processing is the conversion of carbohydrates to alcohols, carbon dioxide or organic acids.

The chemical changes which are a part of fermentation can be helpful or harmful. Applying the word “fermentation” suggests that there is a desirable change taking place, such as the production of beer and wine. Fermentation has been a method of choice for the preservation of foods for thousands of years and is still in practice in developing countries. When fruits and vegetables are abundant, fermentation preserves them for times of scarcity. The process requires no tools or technology, nor excessive labor.

Fermentation Agents

There are three types of microorganisms which can cause fermentation:

  • Bacteria areusually Lactobacillus species, essential for both initiating and maintaining the fermentation process. They convert carbohydrates into lactic acid. Acetobacter species, which produce acetic acid, are also common, especially in the fermentation of fruits and vegetables.
  • Yeasts, usually Saccharomyces species, are used for conversion of carbohydrates to alcohols. This type of yeast is familiar – it causes bread to rise before baking.
  • Moldscan cause food to decay but can also act as preservatives.

Variation in the types of microorganisms used for fermentation produces distinct flavors and textures in foods. Many ethnic groups incorporate fermented products into their traditional foods and methods of preparation, unique to their cultures. 

brewing beer

Types of Fermented Foods 

Dairy products are fermented primarily by Lactobacillus species. The bacteria produce lactic acid from lactose – the main carbohydrate (sugar) in milk. Fermentation increases acidity of the products, which can inhibit growth of undesirable microorganisms. Other genera which may be present include Streptococcus, Pleonastic, Enterococcus, and Lactococcus. Bifidobacteria are also common in fermented milk products. Most yogurts we’re likely familiar with are produced with a culture of L. Delbrück, subp. Bulgaricus, or S. thermophiles.

During the fermentation of dairy products, many desirable substances are produced or increased by the metabolic activity of the lactic acid bacteria Propionibacterium, yeasts, or molds. These include vitamin B12 and folic acid. Biotin may increase with fermentation as well. These dairy foods have additional peptides which are active. Claims have been made that the bioactive peptides can lower high blood pressure and act as antimicrobial, antioxidative, and immune system modulators.

The action of lactic acid bacteria on lactose also produces galacto-oligosaccharide, an indigestible carbohydrate which can be beneficial to health. It promotes the growth of beneficial bacteria in the gut, which is a prebiotic effect.

Yogurt is a rich source of essential minerals including calcium, magnesium, potassium, phosphorus, and zinc – their concentration is 50 percent greater in yogurt than the concentration in milk. For many people, the minerals in yogurt are also more bioavailable – more digestible, with better absorption than in milk. It can often be digested easily by individuals with lactose intolerance.

Yogurt is also a rich source of essential amino acids. The pre-digestion of milk proteins by the chemical changes of fermentation increases free amino acids, the building blocks of proteins. Amino acids are more easily digested than complex proteins.

Multiple studies have found that regular ingestion of fermented milk products is associated with a decreased incidence of several diseases. Some of these include bladder cancer, periodontitis, and heart disease.

Harmful compounds may be found in fermented dairy products which have been contaminated by mycotoxins (fungi) and biogenetic amines, but there are strict regulatory standards set by international agencies. Effective methods for detecting undesirable substances have been developed; most harmful compounds are identified before the products reach consumers.

yogurt milk

Fermented produce is endemic to many cultures and geographic regions. It is an easy method for improving safety and boosting nutritional value, as well as extending the length of time the products can be stored. The most common fermented vegetables include:

  • cabbage, as sauerkraut and kimchi
  • cucumbers, as pickles
  • olives

Fermentation of vegetables occurs spontaneously from bacteria present on the surfaces of the produce. Starter cultures may be used to speed up the fermentation and ensure that the final product is reliable. The starter culture prevents failure of fermentation and inhibits rotting with disease-causing microorganisms.

Fermentation by lactobacilli enhances the nutritional value of vegetables. Research with maize (corn), soybeans, and sorghum showed that fermentation reduces phytate content. Phytates are known to lessen iron and zinc absorption. Fermentation of maize also increases the bioavailability of iron.

kimchi
Stanford researchers found that eating a diet high in fermented foods such as kimchi increases the diversity of gut microbes, which is associated with improved health.

What’s the link between fermented foods, probiotics, and the microbiome?

Advances in technology, including DNA sequencing, are fueling a burst of understanding of the essential and vital roles and significance of the complex environment of microorganisms in the human gastrointestinal (GI) tract. Some important terminology may be new to most consumers, but will surely become familiar, including: 

  • microbiota – microorganisms within the GI tract
  • genome – all the chromosomes of an organism, with all the information needed to build that organism and its inheritable traits
  • microbiome – the total genome content of the microbiota
  • probiotics – live microorganisms which reproduce within the GI tract and add health benefit(s) to the host
  • food matrix – nutrients and non-nutrient parts of food and their interactions

Much of current research is focused on identifying the effects of the bacteria of the microbiota in health and disease, especially the effects of changing the types and numbers of microorganisms in the GI tract. Greater understanding will reveal new ways of using the knowledge to enhance health and change the courses of diseases.

Gut microbiome and digestive system concept
(© sdecoret – stock.adobe.com

Digestion affects the microbiome

Diet is one of the most significant factors in determining the environment within the GI tract and is one of the most effective ways of changing the numbers and types of microorganisms. Fermented foods have an abundance of bacteria which function as probiotics, yielding health benefits in the host. 

Recent research suggests that there is a core population of bacteria within the gut, as well as a variable population of microorganisms, most ingested with food. There is uncertainty, however, about the survival of live organisms ingested in food. If they are to have beneficial effects, they must be able to survive passage to the intestines. Factors which influence survival of the ingested microorganisms include acidity, oxygen, temperature, moisture, storage temperature, and concentration of carbohydrates.

Fermented foods must survive the mouth, esophagus (the muscular tube for food to pass from mouth to stomach), stomach and duodenum (the first part of the small bowel). In the mouth, chewing and enzymes in saliva begin the breakdown of foods and bacteria. The stomach is an extremely acidic environment, with a pH of less than 3. It also supplies potent, destructive enzymes, which break down proteins into smaller amino acids. Most microorganisms do not survive the enzymes and potent acids which break down proteins in these parts of the GI tract.

As ingested substances travel through the small intestine, the environment becomes less acidic, with a pH greater than 6, but the microorganisms are exposed to bile and potent enzymes, including amylase (breaks down starches into simple sugars), lipase (breaks down fats), pepsin and protease (additional protein breakdown). Some bacteria can survive the hostile environment and even grow in the small intestine. A greater number and concentration of bacteria in the ingested foods are correlated with greater survival. The surviving bacteria continue passage to the colon, where they adhere to the lining of the large intestine. 

What are the health benefits of probiotics and fermented foods?

Some reported beneficial effects of probiotics (inclusive of fermented foods) include:

  • relief of constipation
  • improvement of diarrhea
  • improvement of symptoms of inflammatory bowel conditions, such as Crohn’s disease, ulcerative colitis, and necrotizing enterocolitis
  • improvement of symptoms of irritable bowel syndrome
  • prevention of allergic disease in infants

Supplemental probiotics have been shown to:

  • enhance immune system function
  • improve symptoms of lactose intolerance
  • prevent infection with disease-causing microorganisms

Several suggested mechanisms by which probiotics influence health include:

  • numbers of probiotic bacteria compete with and overwhelm disease-causing bacteria
  • preventing attachment of disease-causing organisms to host cells of the intestinal lining
  • strengthening the mucosal barrier
  • releasing immune-cell-stimulating molecules (called cytokines)
  • releasing anti-inflammatory molecules (also called cytokines)
  • production of organic acids
  • production of hydrogen peroxide
  • production of bacteriocins (amino acid strings that inhibit growth of other bacteria)

How can people get their hands on more fermented foods?

Many consumers ferment their own fresh foods, which can be less expensive than buying commercially prepared fermented foods. There are many blogs, magazines, books, and courses for guidance in the process of fermenting foods. 

Fermented foods are also purchased ready for consumption at natural food stores and supermarkets. Their availability is growing quickly. Fermented foods contain living organisms that must be kept cool to survive. Buy only fermented foods which have been kept refrigerated.

Countless foods can be fermented. Some of the most common are:

  • Produce – beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
  • Condiments – ketchup, relish, salsa, chutney
  • Dairy products – kefir, cultured buttermilk, some cheeses, yogurts; yogurt can also be made with coconut milk
  • Others – miso, tempeh, tofu, soy sauce

Processed foods, fast-food restaurants, and sugar-sweetened beverages have become mainstream commodities in both the developed and the developing world. With changes in food consumption, some health issues which were unknown to some countries and regions are now prevalent. These include diabetes, cardiovascular disease, obesity, and more.

Domestically, the same health issues are escalating in frequency. Fermented foods have much to offer, especially in association with gut microbiota. More work is necessary to identify and understand how traditional, fermented foods, and new fermentation techniques, can be health-enhancing.

The Amazing Healing Properties of Fermented Foods

Posted by

0


The Amazing Healing Properties of Fermented Foods

Between the hard and fast dichotomies of cooked and raw, dead and alive, is this beautiful thing called fermented…

A place where many of the digestive challenges associated with raw foods (e.g. enzyme inhibitors, anti-nutrients, lectins) are overcome in favor of not just preserving their benefits (e.g. enzyme activity, vitamin content, life energy), but amplifying them.

Also overcome are the adverse consequences of cooking, e.g. enzyme destruction, vitamin activity degradation, oxidized fats, denatured proteins, etc., while still benefiting from the enhanced digestibility and assimilation that certain cooking applications offer. Fermented food is in many ways the complementary union of cooked and raw, as well as their transcendence – an image, not unlike the Tai Chi, comes to mind.

yin and yang

In fact, fermentation has almost heretical power in the realm of both medicine and nutrition, being quite capable of literally “raising the dead,” as well, revitalizing and infusing with living and breathing energy a food ingredient that has been cooked into oblivion, or, a human whose body has been poisoned close to the point of death with antibiotics, or similarly biocidal drugs or chemicals.

There is no lack of scientific confirmation for the indisputable value of fermented food for the promotion of health and wellbeing. In fact, one could consider fermented foods like kimchi, natto, apple cider vinegar, and even – in moderation – wine, coffee, chocolate and beer, ‘medical foods’ of sorts. At GreenMedInfo we have been indexing these functional applications in disease prevention and treatment straight from the research housed on National Library of Medicine, and have found over 140+ diseases that may be prevented or ameliorated by their use. [see: Fermented Food Health Benefits Research]

There are a broad range of fermented foods we could look at to illustrate their power to heal. After all, every single culture on the planet used (not a semantic coincidence:) culturing to sustain themselves. But for this short article we will focus on Asian traditional preparations, since there is already such a huge body of clinical research demonstrating their amazing health effects: 

  • Kimchi – a probiotic strain isolated from the fermented cabbage preparation kimchi known as Lactobacillus Brevis is capable of degrading organophosphorus pesticides. 
  • Kimchi – a probiotic strain known as Bacillus pumilus found within this fermented food is capable of degrading bisphenol A, a powerful endocrine disruptive chemical.
  • Miso – a fermented soy food has been shown, when consumed regularly, to reduce the risk of breast cancer in women by up to 54%.
  • Miso – capable of regressing colon cancer growth in the animal model.
  • Natto – A fermented soybean extract that has been shown to suppress plaque buildup (as measured by the intima-media thickness) in the arteries in an animal model.
  • Natto – capable of contributing to nerve regeneration following sciatic nerve crush injury.

This is, of course, only the tip of the iceberg when it comes to illustrating the remarkable properties of fermented food. We encourage our readers to take a look at our extensive database on the subject of the health benefits of fermented food.

Another important point to make about fermented food is that it generates an entirely novel set of nutrients and medically important phytocompounds, in addition to what is found in the starter culture ingredients themselves. This is not unlike what happens when we consume a raw or cooked food, and the beneficial bacteria within our gut go to work to break down anti-nutrients, or secrete enzymes we ourselves are not capable of producing, or at least not in adequate quantities. There is something known as the food metabolome. It is that set of small-molecule metabolites of foods – numbering over 3,500 – that are byproducts of our organism interacting with food to produce novel new byproducts. For example, flaxseed contains high levels of lignans, which once thrown into the fermenting crucible of our digestive process, are broken down into at least two important metabolic byproducts: enterolactone and enterodiol – both which are phytoestrogens, and are largely responsible for flaxseed’s tumor regressive actions in estrogen-sensitive cancers such as breast and prostate cancer. These two compounds only exist in between the human organism and the flaxseed organism, and would not exist without the “third organism,” if you will, which is the vast populations of beneficial bacteria within our alimentary canal. So important are these microflora to our existence, that some scholars have suggested we reclassify ourselves as a “meta-organism,” as we are a composite of a wide range of organisms – in fact, 10 times more numerous are these “other” organisms than our own cells. Indeed, as we discussed in a previous article, even our own mitochondria – the powerhouses of our cells – were once bacteria living outside of our bodies.

Ultimately, a return to fermented foods is a return to our own ground of being and well-being. There are profound challenges that stand in our way, of course. The modern world nukes its food, yes, with literal nuclear waste. We microwave, we cook, we fry, we dehydrate, we spray our food into certain death. And now new research shows that even the very food starter bacteria normally found in healthy soil are being decimated by Monsanto’s ROUNDUP herbicide glyphosate, which is destroying its microbial biodiversity and hence fertility. Certain regions of the world that have depended on these indispensable dairy-culturing organisms for countless generations now have none to be found.

So, we must hunker down. And work on cooperating locally to produce, and support the producers of, organically grown food. Sharing raw cultures. Becoming intimately involved with the quality of the food we consume. And remembering that fermented food is one of the key, if not indispensable ingredients in attaining and maintaining optimal health. And furthermore, that one cannot separate out personal or human health from planetary health; they are, and always have been indivisible.

Fighting Disease and Depression With Fermented Foods

Posted by

0


These foods can feed your microbiome and help with diseases like diabetes and rheumatoid arthritis

A new study suggests that not only are fermented foods good for your microbiome, they may also decrease inflammatory markers linked to conditions such as rheumatoid arthritis, chronic stress, and Type 2 diabetes. (casanisa/Shutterstock)

A new study suggests that not only are fermented foods good for your microbiome, they may also decrease inflammatory markers linked to conditions such as rheumatoid arthritis, chronic stress, and Type 2 diabetes. (casanisa/Shutterstock)

Recent research has shown that fermented foods can not only improve gut microbiome diversity, but lower the inflammatory response in your body that affects conditions such as rheumatoid arthritis (RA).

While I was still in active practice, I was passionate about helping people with RA.

In fact, I treated more than 3,000 people with this disease, 80 percent to 85 percent of whom experienced significant recovery, if not remission. One of the hallmark symptoms of RA is pain in the proximal joints of the hands or feet.

These are the joints that are closer to the palm of your hand as opposed to joints further out in your fingers. RA is also often symmetrical, which means it affects the same joints in both hands or feet. The condition is far less common than osteoarthritis.

In joints that are affected by RA, the lining becomes inflamed from an autoimmune and inflammatory response that causes your body’s own immune system to attack itself. This can trigger chronic pain, loss of balance, and deformities.

Unlike osteoarthritis, which damages the cartilage between the bones in your joints, RA can also affect other tissues outside of the joints, such as the eyes, heart, and lungs. Many people with RA experience fatigue, low-grade fever, and symptoms that vary from day to day.

According to Health Canada, “Approximately 374,000 (1.2 percent) Canadians aged 16 years and older live with diagnosed rheumatoid arthritis.” In the United States, a search of health care claim databases from 2004 to 2014, researchers found the prevalence of RA in the U.S. population ranged from 0.41 to 0.54 percent. Numbers tend to vary substantially in each year and by gender and age. However, the data also revealed that the rate appeared to increase during that period, which affected a conservative estimate of up to 1.36 million adults by 2014.

A later study in 2019 indicated there has been a global rise in prevalence and incidence of RA. At the regional level, it appeared to be highest in the high-income areas of North America, the Caribbean, and Western Europe.

The lowest rates were found in Western sub-Saharan Africa, southeast Asia, and Oceania. The most recent 2021 study offers an insight into reducing the inflammatory response and, potentially, the damage caused by RA.

Fermented Foods Reduce Inflammatory Proteins

Researchers from Stanford Medicine published their data in the journal Cell, in which they evaluated 19 inflammatory protein biomarkers from 36 healthy adults who were randomly assigned to eating either fermented or high-fiber foods over a 10-week intervention period. Both diets have shown an ability to impact gut microbiome in past scientific studies.

In this clinical trial, researchers sought to evaluate how two microbiota-targeted diet interventions could modulate the gut microbiome. They found the gut microbiome and immune system effects on the participants were different. The scientists measured stool and blood samples collected during a three-week period before the intervention diet started, during the intervention, and during a four-week period after the diet ended.

The data revealed that eating foods such as kefir, fermented cottage cheese, vegetable brine drinks, kombucha tea, and kimchi in other fermented vegetables increase the overall microbial diversity in a dose-dependent manner. The primary outcome of the study was a cytokine response score, which remained unchanged.

However, the data also showed that a high-fermented food diet increased microbial community diversity and decreased inflammatory markers, particularly interleukin-6 that has been linked to conditions such as rheumatoid arthritis, chronic stress, and Type 2 diabetes.

In contrast to the reduction of inflammatory markers in a group eating fermented foods, those eating a high-fiber diet that consisted of legumes, seeds, whole grains, fruits, nuts, and vegetables showed no change in inflammatory markers or microbial diversity. Erica Sonnenburg was on the research team and said in a press release:

“We expected high fiber to have a more universally beneficial effect and increase microbiota diversity. The data suggest that increased fiber intake alone over a short time period is insufficient to increase microbiota diversity.

“It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption. Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiota’s capacity to break down the carbohydrates.”

The researchers concluded that fermented foods could be a valuable strategy to counteract a decreasing microbial diversity and increasing inflammatory response that is ubiquitous in Western society.

Additionally, another researcher postulated that other means of targeting the gut microbiome may include probiotics, prebiotics, and dietary interventions that could affect bacterial health, and therefore your immune health.

Fermentation Creates Healthy Bioavailable End Products

Historically, the primary reason for fermenting foods was to preserve it. Over time, many cultures incorporated these foods into their daily diet and were shared with the world. For example, Japanese natto, Korean kimchi, and German sauerkraut are popular in many areas outside the respective places of origin.

The process is controlled by microorganisms and the type of food being fermented. There’s a growing consensus that the fermentation process has nutritional benefits by transforming the food and forming bioavailable end products, including an increase in density of vitamins.

When you consume fermented foods, live cultures give you the primary benefits. Unfortunately, fermented foods in the grocery store don’t usually contain live cultures. Instead, before packaging, they might be baked, pasteurized, filtered, or smoked. During the fermentation process, biologically active peptides are formed. In one paper published in Nutrients, the authors wrote:

“Fermentation was found to increase antioxidant activity of milks, cereals, fruit and vegetables, meat and fish. Anti-hypertensive peptides are detected in fermented milk and cereals. Changes in vitamin content are mainly observed in fermented milk and fruits.

“Fermented milk and fruit juice were found to have probiotic activity. Other effects such as anti-diabetic properties, FODMAP [fermentable oligosaccharides, disaccharides, monosaccharides, and polyols] reduction, and changes in fatty acid profile are peculiar of specific food categories.”

According to the authors of a paper published in Clinical Reviews in Food Science and Nutrition, the bacteria in fermented foods produce peptides that have multiple health benefits. The authors say:

“Among these peptides, conjugated linoleic acid (CLA), which have shown the ability to lower blood pressure, exopolysaccharides exhibit prebiotic properties, bacteriocins show anti-microbial effects, sphingolipids have anti-carcinogenic and anti-microbial properties, and bioactive peptides exhibit anti-oxidant, anti-microbial, opioid antagonist, anti-allergenic, and blood pressure lowering effects …

“As a result, fermented foods provide many health benefits such as antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.”

Gut Bacteria and Mental Health

Scientific evidence has demonstrated that your gut microbiome plays a leading role in your mental health. Researchers have found there is bidirectional communication between your gut microbiome and your central nervous system. It’s called the gut-brain axis and mounting evidence has demonstrated that dysbiosis, an imbalance in your microbiome, is associated with triggering mental health conditions such as anxiety and depression.

Some have coined the term “psychobiome” to describe the crucial connection between your gut bacteria and how you think, feel, and act. A small start-up lab in Cambridge, Massachusetts, is researching human stool samples with a focus on brain drugs.

As Science Magazine reports, the small company hopes to capitalize on the mounting scientific evidence from animal studies and epidemiological studies that your gut microbiome is linked to health conditions such as anxiety, Alzheimer’s disease, and autism.

As of 2020, the company had developed “one of the world’s largest collections of human gut microbes” over a short five years. When talking to reporters from Science, the company CEO said the initial targets were depression, insomnia, and visceral pain conditions that are typical of irritable bowel syndrome.

Two types of gut bacteria, in particular Coprococcus and Dialister bacteria, have been shown to be “consistently depleted” in individuals diagnosed with clinical depression. According to the authors of a study published in the April 2019 issue of Nature Microbiology:

“We studied how microbiome features correlate with host quality of life and depression.

“Butyrate-producing Faecalibacterium and Coprococcus bacteria were consistently associated with higher quality of life indicators. Together with Dialister, Coprococcus spp. were also depleted in depression, even after correcting for the confounding effects of antidepressants.”

Other studies have also identified microbial profiles associated with better or worse mental health conditions. For example, a 2016 research study found the relative abundance of Actinobacteria was higher and Bacteroidetes was lower in depressed individuals compared to healthy controls.

Another study in 2015 found patients diagnosed with major depressive disorder had higher amounts of Bacteroidetes, Proteobacteria, and Actinobacteria, and lower amounts of Firmicutes than healthy controls.

Kimchi Can Provide Vitamin K2

One of the benefits of the fermenting process is that it can improve the nutritional value of a particular food. For example, kimchi has antioxidant properties associated with lipid-lowering cardiovascular benefits, antimicrobial action, immune system activity, and anti-atherogenic activity.

Fermented plants also provide high concentrations of vitamin K2. Vitamin K is a fat-soluble vitamin that is an important element for your heart health. In fact, results from the Rotterdam study published in 2004 looked at causes of diseases in the elderly, and determined that those who had consumed the highest amount of vitamin K2 were less likely to experience severe calcification in their arteries and die from heart disease.

K2 is also important for bone health and osteoporosis prevention. However, vitamin K doesn’t store well in your body, so it’s depleted quickly if you don’t get it regularly from your food. But what kinds of foods are the best ones to get the vitamin K2 you need? One thing the Rotterdam study made clear was there is a difference between vitamin K1 and K2 content in foods.

While K1 was found to be present in high amounts in green leafy vegetables such as spinach, kale, broccoli, and cabbage, K2 was only present in high amounts in fermented foods. K2, or menaquinone, is produced by bacteria in your gut and can be found in some animal products, a few plants such as spinach, radish leaves, spring onions, and fermented foods, particularly kimchi and cheeses.

Although natto is a soy product that is also high in K2, I don’t promote soy products because most of the soy sold and eaten in the West is genetically modified and grown with highly toxic herbicides.

Tips to Making Fermented Food

If you have RA or other chronic ailments that are rooted in inflammation, your diet is an important first step to facilitate healing. In a previous article, “Rheumatoid Arthritis Medication Implicated in Death of Popular Musician: How Natural Treatment Options May Help You Avoid the Same Fate,” I outline many of the recommendations that I used for patients who had RA when I was in practice. Among those recommendations is eating fermented foods.

It’s becoming more popular to eat fermented foods at home, yet preparing them has largely become a lost art. Probiotic-rich foods, such as fermented vegetables and homemade yogurt, will boost the population of beneficial bacteria, which then reduces potentially pathogenic colonies.

Since many of the yogurts sold on grocery store shelves are fruit flavored and sweetened with sugar, they don’t help promote overall healthy gut flora. To make yogurt at home, you only need a high-quality starter culture and raw, grass-fed milk. You’ll find simple step-by-step instructions in “Benefits of Homemade Yogurt Versus Commercial.”

One of the few soy products that I recommend is natto, if you can obtain the soybeans organically grown. Natto is a fermented soy you can easily make at home. The fermentation process removes the disadvantages of eating raw or cooked soy, so you’re left with a dish that’s filled with probiotics and nutrients. If you haven’t tried natto before, I urge you to give fresh, homemade natto a try.

You can also experiment with fermenting just about any vegetable. Some of the more popular are cucumbers (pickles) and cabbage (sauerkraut). Once you have the basic method down, it’s not difficult.

Dr. Joseph Mercola is the founder of Mercola.com. An osteopathic physician, best-selling author, and recipient of multiple awards in the field of natural health, his primary vision is to change the modern health paradigm by providing people with a valuable resource to help them take control of their health. This article was originally published on Mercola.com.

The 9 Best Fermented Foods for Your Gut

Posted by

0


Fermented food has made a comeback in recent years, partially thanks to the popularization of Weston A. Price teachings. Fermented foods like sauerkraut and kimchi aren’t considered to be the most appealing types of food; however, research exploring these and other fermented products on gut, brain, and body health has revitalized public interest.

The fermentation process encourages essential bacteria such as Lactobacilli and Bifidobacteria to flourish. This makes fermentation a good source of probiotics for vegans, since many fermented foods are plant based. Vegetables are submerged in a salty brine during preparation to kill off dangerous, pathogenic bacteria. The good bacteria break down lactose and other sugars and starches in the food, making digestion easier. And once they reach your gut, they continue to help break down food and keep out bad guys like E. coli and C. difficile.

Fermented food has made a comeback in recent years, partially thanks to the popularization of Weston A. Price teachings. Fermented foods like sauerkraut and kimchi aren’t considered to be the most appealing types of food; however, research exploring these and other fermented products on gut, brain, and body health has revitalized public interest.

The fermentation process encourages essential bacteria such as Lactobacilli and Bifidobacteria to flourish. This makes fermentation a good source of probiotics for vegans, since many fermented foods are plant based. Vegetables are submerged in a salty brine during preparation to kill off dangerous, pathogenic bacteria. The good bacteria break down lactose and other sugars and starches in the food, making digestion easier. And once they reach your gut, they continue to help break down food and keep out bad guys like E. coli and C. difficile.

The Best Fermented Foods

When it comes to fermented foods, your options aren’t limited to sauerkraut or fermented soy. There’s other fantastic options that are considered “fermented,” including tea, yogurt, and various vegetables. Here are the 9 best fermented foods you should be eating for your gut.

1. Yogurt

Yogurt has many benefits, mostly due to its rich probiotic content. Brands of yogurt that contain billions of live active cultures may support digestion, and some research indicates it could even benefit the skin. [1] Raw, unpasteurized yogurt is ideal if you can handle dairy. Personally, I tend to skip dairy altogether, but you can find dairy-free yogurt options at many stores these days, some of which are made from coconut and almond milk. Be sure you’re choosing yogurt that contains live active cultures, and try to choose plain, full-fat versions in order to avoid sugar. Yogurt that contains sugar can be counterproductive, as sugars feed pathogenic bacteria and contribute to sugar overload.

2. Natto

Natto is prepared with soybeans and is fermented so it forms the beneficial bacteria Bacillus. It’s an excellent source of calcium, iron, dietary fiber, and vitamin K2. You may not have heard a lot about it, but K2 is essential for heart health as it keeps calcium out of your arteries and gets it to your bones where it’s needed. Natto also contains nattokinase, a powerful anti-clotting agent that protects your heart and brain and lowers your blood pressure.

3. Kefir

Kefir is a bit like yogurt, except that it’s more of a drinkable consistency. Researchers report kefir may reduce irritation in the intestines, preventing toxins and other pathogens from getting into the blood. [2] If you’re choosing to drink dairy kefir, make sure it’s organic and isn’t loaded with refined sugar. There are options for making your own dairy-free water kefir, and many health food companies online sell kefir grains specifically for this purpose. You can also check out our recipe for making coconut milk kefir.

4. Kombucha

Made from tea, clean water, sugar, yeast, and bacteria, kombucha has become popular recently for its probiotic qualities. Its fizzy bite is also popular among those used to drinking soda. Research finds this fermented tea fights off E. coli and Staph bacteria in the digestive tract, possibly protecting against illness and aiding digestion. [3]

How to Make Kombucha - Copy

5. Sauerkraut

Traditional sauerkraut preparation uses water, salt, and cabbage, and very little heat is applied to the final product in order to prevent killing off beneficial microbes. The sour taste comes from lacto-fermentation, or the breakdown of lactose by the probiotic bacteria native to the cabbage. A serving gives you a powerful dose of healthy probiotics that aid digestion, and research has found raw sauerkraut prevents cancer cells from forming. [4] Be sure to purchase raw sauerkraut, or better yet, make it yourself with organic cabbage and Himalayan salt.

6. Kimchi

This spicy Asian fermented cabbage, similar to sauerkraut, provides you with loads of probiotics. Extensive research indicates it contributes to colon health, lower cholesterol, better thinking, a stronger immune system, healthy skin, and weight loss. Additional research also shows it has anti-oxidative, anti-aging, and immune-supporting properties. [5]

7. Tempeh

This Indonesian ‘cake’ has a nutty flavor and chewy texture, and because of this it is often used as a replacement for meat in many vegan recipes. Traditionally made from soybeans and a yeast starter, it undergoes controlled fermentation that makes it a great source of probiotic bacteria. Tempeh is also a great source of calcium, iron, and magnesium.

8. Pickles

Raw pickles, much like sauerkraut, makes for a great introduction to fermented foods. Pickles made by lacto-fermentation makes this a delicious snack and a great food for aiding digestion and supporting a strong immune system.

9. Lassi

Yogurt and fermented dairy play an important role in Indian cuisine. Lassi is made by combining yogurt and milk (or water) and sometimes fruit and spices to create a great probiotic-rich drink. It digests quickly, helps restore friendly gut bacteria, and soothes irritation in the colon. Again, I don’t recommend consuming conventional dairy, especially from cows. If you are going to drink lassi, it’s best to find a product using grass-fed, free-range goat milk. Goat milk tends to digest more easily. If you’re vegan, try finding or making lassi with organic coconut or almond milk yogurt.

Digestion-01

Other Tips to Support Digestion

Each of these 9 probiotic foods will help restore balance to your intestinal ecosystem, but they’re not the only way to support digestion. Prebiotics, or foods containing inulin, sustain your current gut bacteria by providing them the foods they need to thrive. Probiotic supplements, digestive enzymes, and colon and liver cleansing are also great ways to support your digestive system.

What probiotic foods do you eat? Share your tips and recipes with us!

– Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

Article sources:

The Best Fermented Foods

When it comes to fermented foods, your options aren’t limited to sauerkraut or fermented soy. There’s other fantastic options that are considered “fermented,” including tea, yogurt, and various vegetables. Here are the 9 best fermented foods you should be eating for your gut.

1. Yogurt

Yogurt has many benefits, mostly due to its rich probiotic content. Brands of yogurt that contain billions of live active cultures may support digestion, and some research indicates it could even benefit the skin. [1] Raw, unpasteurized yogurt is ideal if you can handle dairy. Personally, I tend to skip dairy altogether, but you can find dairy-free yogurt options at many stores these days, some of which are made from coconut and almond milk. Be sure you’re choosing yogurt that contains live active cultures, and try to choose plain, full-fat versions in order to avoid sugar. Yogurt that contains sugar can be counterproductive, as sugars feed pathogenic bacteria and contribute to sugar overload.

2. Natto

Natto is prepared with soybeans and is fermented so it forms the beneficial bacteria Bacillus. It’s an excellent source of calcium, iron, dietary fiber, and vitamin K2. You may not have heard a lot about it, but K2 is essential for heart health as it keeps calcium out of your arteries and gets it to your bones where it’s needed. Natto also contains nattokinase, a powerful anti-clotting agent that protects your heart and brain and lowers your blood pressure.

3. Kefir

Kefir is a bit like yogurt, except that it’s more of a drinkable consistency. Researchers report kefir may reduce irritation in the intestines, preventing toxins and other pathogens from getting into the blood. [2] If you’re choosing to drink dairy kefir, make sure it’s organic and isn’t loaded with refined sugar. There are options for making your own dairy-free water kefir, and many health food companies online sell kefir grains specifically for this purpose. You can also check out our recipe for making coconut milk kefir.

4. Kombucha

Made from tea, clean water, sugar, yeast, and bacteria, kombucha has become popular recently for its probiotic qualities. Its fizzy bite is also popular among those used to drinking soda. Research finds this fermented tea fights off E. coli and Staph bacteria in the digestive tract, possibly protecting against illness and aiding digestion. [3]

5. Sauerkraut

Traditional sauerkraut preparation uses water, salt, and cabbage, and very little heat is applied to the final product in order to prevent killing off beneficial microbes. The sour taste comes from lacto-fermentation, or the breakdown of lactose by the probiotic bacteria native to the cabbage. A serving gives you a powerful dose of healthy probiotics that aid digestion, and research has found raw sauerkraut prevents cancer cells from forming. [4] Be sure to purchase raw sauerkraut, or better yet, make it yourself with organic cabbage and Himalayan salt.

6. Kimchi

This spicy Asian fermented cabbage, similar to sauerkraut, provides you with loads of probiotics. Extensive research indicates it contributes to colon health, lower cholesterol, better thinking, a stronger immune system, healthy skin, and weight loss. Additional research also shows it has anti-oxidative, anti-aging, and immune-supporting properties. [5]

7. Tempeh

This Indonesian ‘cake’ has a nutty flavor and chewy texture, and because of this it is often used as a replacement for meat in many vegan recipes. Traditionally made from soybeans and a yeast starter, it undergoes controlled fermentation that makes it a great source of probiotic bacteria. Tempeh is also a great source of calcium, iron, and magnesium.

8. Pickles

Raw pickles, much like sauerkraut, makes for a great introduction to fermented foods. Pickles made by lacto-fermentation makes this a delicious snack and a great food for aiding digestion and supporting a strong immune system.

9. Lassi

Yogurt and fermented dairy play an important role in Indian cuisine. Lassi is made by combining yogurt and milk (or water) and sometimes fruit and spices to create a great probiotic-rich drink. It digests quickly, helps restore friendly gut bacteria, and soothes irritation in the colon. Again, I don’t recommend consuming conventional dairy, especially from cows. If you are going to drink lassi, it’s best to find a product using grass-fed, free-range goat milk. Goat milk tends to digest more easily. If you’re vegan, try finding or making lassi with organic coconut or almond milk yogurt.

Digestion-01

Other Tips to Support Digestion

Each of these 9 probiotic foods will help restore balance to your intestinal ecosystem, but they’re not the only way to support digestion. Prebiotics, or foods containing inulin, sustain your current gut bacteria by providing them the foods they need to thrive. Probiotic supplements, digestive enzymes, and colon and liver cleansing are also great ways to support your digestive system.

What probiotic foods do you eat? Share your tips and recipes with us!

– Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

Article sources:

Cheesy Goodness No Higher Risk of Heart Disease for Cheese Lovers Study Finds

Posted by

0


Contrary to what you’ve been taught, cheese is not the artery-clogging heart destroyer that it’s been set up to be, according to researchers at the University of Dublin, who studied 1,500 Irish who love their cheese. In fact, as reported by StudyFinds, researchers found that those who ate low-fat dairy products actually had higher cholesterol levels than those who didn’t.

If you’re confused about this study and cholesterol in general, it’s not your fault. Cholesterol has been a highly-publicized scapegoat for causing heart disease for decades, causing countless people not only to avoid healthy saturated fats, but to be talked into going on to cholesterol-lowering drugs — both of which are exactly opposite what you should be doing. The truth is, it’s a myth that cholesterol is bad for you.

Your body needs cholesterol. That’s why your liver makes it. In reality, cholesterol has many health benefits, including regulating protein pathways involved in cell signaling. It also plays an essential role in your brain, which contains about 25 percent of the cholesterol in your body. It is critical for synapse formation, i.e., the connections between your neurons, which allow you to think, learn new things and form memories.

If you’re looking for a non-drug way to boost your heart health, start by reducing or eliminating grains and sugars from your diet and learn to burn fat for fuel, instead. Make sure you’re getting plenty of high-quality, animal-based omega-3 fats, such as krill oil, which can improve your cholesterol levels.

Replace harmful vegetable oils and synthetic trans fats with healthy fats, such as olive oil, butter, avocado, pastured eggs and coconut oil. And, include fermented foods in your daily diet and optimize your vitamin D levels.

Source:http://blogs.mercola.com

The 9 Best Fermented Foods for Your Gut

Posted by

0


Fermented food has made a comeback in recent years, partially thanks to the popularization of Weston A. Price teachings. Fermented foods like sauerkraut and kimchi aren’t considered to be the most appealing types of food; however, research exploring these and other fermented products on gut, brain, and body health has revitalized public interest.

The fermentation process encourages essential bacteria such as Lactobacilli and Bifidobacteria to flourish. This makes fermentation a good source of probiotics for vegans, since many fermented foods are plant based. Vegetables are submerged in a salty brine during preparation to kill off dangerous, pathogenic bacteria. The good bacteria break down lactose and other sugars and starches in the food, making digestion easier. And once they reach your gut, they continue to help break down food and keep out bad guys like E. coli and C. difficile.

The Best Fermented Foods

When it comes to fermented foods, your options aren’t limited to sauerkraut or fermented soy. There’s other fantastic options that are considered “fermented,” including tea, yogurt, and various vegetables. Here are the 9 best fermented foods you should be eating for your gut.

1. Yogurt

Yogurt has many benefits, mostly due to its rich probiotic content. Brands of yogurt that contain billions of live active cultures may support digestion, and some research indicates it could even benefit the skin. [1] Raw, unpasteurized yogurt is ideal if you can handle dairy. Personally, I tend to skip dairy altogether, but you can find dairy-free yogurt options at many stores these days, some of which are made from coconut and almond milk. Be sure you’re choosing yogurt that contains live active cultures, and try to choose plain, full-fat versions in order to avoid sugar. Yogurt that contains sugar can be counterproductive, as sugars feed pathogenic bacteria and contribute to sugar overload.

2. Natto

Natto is prepared with soybeans and is fermented so it forms the beneficial bacteria Bacillus. It’s an excellent source of calcium, iron, dietary fiber, and vitamin K2. You may not have heard a lot about it, but K2 is essential for heart health as it keeps calcium out of your arteries and gets it to your bones where it’s needed. Natto also contains nattokinase, a powerful anti-clotting agent that protects your heart and brain and lowers your blood pressure.

3. Kefir

Kefir is a bit like yogurt, except that it’s more of a drinkable consistency. Researchers report kefir may reduce irritation in the intestines, preventing toxins and other pathogens from getting into the blood. [2] If you’re choosing to drink dairy kefir, make sure it’s organic and isn’t loaded with refined sugar. There are options for making your own dairy-free water kefir, and many health food companies online sell kefir grains specifically for this purpose. You can also check out our recipe for making coconut milk kefir.

4. Kombucha

Made from tea, clean water, sugar, yeast, and bacteria, kombucha has become popular recently for its probiotic qualities. Its fizzy bite is also popular among those used to drinking soda. Research finds this fermented tea fights off E. coli and Staph bacteria in the digestive tract, possibly protecting against illness and aiding digestion. [3]

How to Make Kombucha - Copy

5. Sauerkraut

Traditional sauerkraut preparation uses water, salt, and cabbage, and very little heat is applied to the final product in order to prevent killing off beneficial microbes. The sour taste comes from lacto-fermentation, or the breakdown of lactose by the probiotic bacteria native to the cabbage. A serving gives you a powerful dose of healthy probiotics that aid digestion, and research has found raw sauerkraut prevents cancer cells from forming. [4] Be sure to purchase raw sauerkraut, or better yet, make it yourself with organic cabbage and Himalayan salt.

6. Kimchi

This spicy Asian fermented cabbage, similar to sauerkraut, provides you with loads of probiotics. Extensive research indicates it contributes to colon health, lower cholesterol, better thinking, a stronger immune system, healthy skin, and weight loss. Additional research also shows it has anti-oxidative, anti-aging, and immune-supporting properties. [5]

7. Tempeh

This Indonesian ‘cake’ has a nutty flavor and chewy texture, and because of this it is often used as a replacement for meat in many vegan recipes. Traditionally made from soybeans and a yeast starter, it undergoes controlled fermentation that makes it a great source of probiotic bacteria. Tempeh is also a great source of calcium, iron, and magnesium.

8. Pickles

Raw pickles, much like sauerkraut, makes for a great introduction to fermented foods. Pickles made by lacto-fermentation makes this a delicious snack and a great food for aiding digestion and supporting a strong immune system.

9. Lassi

Yogurt and fermented dairy play an important role in Indian cuisine. Lassi is made by combining yogurt and milk (or water) and sometimes fruit and spices to create a great probiotic-rich drink. It digests quickly, helps restore friendly gut bacteria, and soothes irritation in the colon. Again, I don’t recommend consuming conventional dairy, especially from cows. If you are going to drink lassi, it’s best to find a product using grass-fed, free-range goat milk. Goat milk tends to digest more easily. If you’re vegan, try finding or making lassi with organic coconut or almond milk yogurt.

Digestion-01

Other Tips to Support Digestion

Each of these 9 probiotic foods will help restore balance to your intestinal ecosystem, but they’re not the only way to support digestion. Prebiotics, or foods containing inulin, sustain your current gut bacteria by providing them the foods they need to thrive. Probiotic supplements, digestive enzymes, and colon and liver cleansing are also great ways to support your digestive system.

What probiotic foods do you eat? Share your tips and recipes with us!

The Fuss About Fermented Foods

Posted by

0


The Fuss About Fermented Foods

There’s nothing new about fermenting food. In fact, it may be one of the oldest food preparation techniques around. Long before we were sipping pricey Kombuchas at the local café, our ancestors were using this process as a means of keeping their food from spoiling in age without refrigeration.

Lately, despite our ability to preserve and refrigerate food, fermentation is all the rage again. So what exactly are fermented foods (and beverages)? And why should we make a point of including them in ourdiets?

What are fermented foods?

Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.

Cultures around the world have been eating fermented foods for years, from Sauerkraut in Germany to Kimichi in Korea and everywhere in between. Studies have even shown the link between probiotic rich foods and overall health (PDF). Sadly, with the advances in technology and food preparation, these time-honored traditional foods have been largely lost in our society.

Where Have All the Fermented Foods Gone?

The amount of probiotics and enzymes available in the average diet has declined sharply over the last few decades as pasteurized milk has replaced raw, pasteurised yogurt has replaced homemade, vinegar based pickels and sauerkraut have replaced traditional lacto-fermented versions…the list goes on.

Even the much maligned grains were safer to eat in earlier times since their preparation included soaking, sprouting and fermenting, which largely reduces the anti-nutrient content and makes them less harmful (notice – I still didn’t say good!).

Instead of the nutrient rich foods full of enzymes and probiotics that our grandparents probably ate, the average diet today consists mainly of sugar laden, lab created dead foods.

Why Eat Fermented Foods?

Besides the fact that they taste great and really grow on you, there are several great reasons to start making and eating fermented foods:

Probiotics: Eating fermented foods and drinking fermented drinks like Kefir and Kombucha will introduce beneficial bacteria into your digestive system and help the balance of bacteria in your digestive system. Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion, and improve immunity!

Absorb Food Better: Having the proper balance of gut bacteria and enough digestive enzymes helps you absorb more of the nutrients in the foods you eat. Pair this with your healthy real food diet, and you will absorb many more nutrients from the foods you eat. You won’t need as many supplements and vitamins, and you’ll be absorbing more of the live nutrients in your foods.

Budget Friendly: Incorporating healthy foods into your diet can get expensive, but not so with fermented foods. You can make your own whey at home for a couple of dollars, and using that and sea salt, ferment many foods very inexpensively. Drinks like Water Kefir and Kombucha can be made at home also and cost only pennies per serving. Adding these things to your diet can also cut down on the number of supplements you need, helping the budget further.

Preserves Food Easily: Homemade salsa only lasts a few days in the fridge- Fermented homemade salsa lasts months! The same goes for sauerkraut, pickles, beets and other garden foods. Lacto-fermentation allows you to store these foods for longer periods of time without losing the nutrients like you would with traditional canning.

How to Incorporate Fermented Foods Into Your Diet?

On a basic level, you can make foods like sauerkraut with just cabbage, water and salt on your counter.

You can also incorporate fermented drinks like Water Kefir and Kombucha, which are inexpensive to make and can be carbonated like soda!

Probiotics: What they are and how to take them?

Posted by

0


If you’re not familiar with probiotics, probiotics are cultures of “good bacteria”.  Your gut contains a combination of both good and bad bacteria. Probiotics help ensure a good balance of intestinal flora.

When we use the word probiotic, most of the time it’s referring to a supplement. However, the term can also be used when talking about fermented foods, as they also contain good bacteria.

How to Take Probiotics

Many people know the benefits of adding probiotics, “friendly bacteria”, to their health regimen and take them either as a supplement or consume them in fermented foods that have active live cultures, such as yogurt, fermented pickles or fermented sauerkraut.

If you are taking a probiotic supplement, it is best to take it on an empty stomach when you wake up in the morning or before bed. When you first get up, take the probiotic, and then get ready for the day preferably waiting at least 30 minutes before you eat breakfast.

You can also take the probiotic with food and still get pretty good absorption. The reason this may decrease some absorption of a supplement probiotic is that the probiotic ends up spending more time in the stomach. Also, another reason to take them on an empty stomach is because before the journey to the intestines, the bacteria will have more difficulty surviving the harsh stomach acid during digestion, affecting their potency.

But, don’t take them after a meal! Probiotics that are taken after a meal have even more difficulty surviving stomach acid levels as this is when your stomach acid is at its highest. A study from last year found that when a probiotic supplement was taken after a meal, extremely low levels of bacteria survived.

How Else to Get Probotics

You don’t have to take probiotic supplements to ensure healthy intestinal flora, you can also make fermented foods! It is best to make them yourself and not rely on store bought fermented foods as they are often preserved in salt rather than in lactobacterial-salt.

Benefits of taking Probiotic or Fermented Foods:

  1. Improved digestion
  2. Healthier gut
  3. Improved absorption of vitamins, nutrients, and minerals
  4. Reduction in cavities
  5. Increased resistance to infection, reduces risk of flu and colds
  6. Reduced risk of colon cancer
  7. Beneficial for irritable bowel syndrome, Chron’s disease, etc.

When Rotten Food Is Actually Good Food Read more at: http://forum.facmedicine.com/threads/when-rotten-food-is-actually-good-food.20206/

Posted by

0


“Rotten” and “spoiled” aren’t words typically used to describe delicious food. Yet fermented foods, like sauerkraut, soy sauce, pickles, and prosciutto, are technically rotten. How can rotten food also be considered good food? The team behind MinuteEarth, a YouTube channel devoted to “science and stories about our awesome planet,” breaks it down in their latest video.

Turns out, our favorite foods are home to millions of microbes. In fact, many of the tastes and textures we love are because of tiny bacteria and fungi. Ninety-nine percent of these microbes are harmless to humans; it’s the one percent that is gross enough to influence a natural aversion to anything that might harbor the nasty germs we think of when we think of rotten food. Take cheese, for example. Blue cheese’s strong smell stems from the same bacteria responsible for foot odor.

However, “mold spores populate smalls holes and cracks in soon to be blue cheese[…]giving it its smoothness and rich, funky flavor.” This process is known as fermentation. Fermented foods tend to be the ones people explain will “grow on you.” These foods have been exposed to bacteria and yeasts, resulting in the flavors, textures and smells, that take time to get used to… because they’re somewhat spoiled. But rest assured these friendly, fermented microbes are healthy and safe to consume. In addition to sauerkraut, kefir, kimchi, and kombucha are examples of good, albeit rotten food. Watch MinuteEarth’s entire video for more on the process of fermentation — and why it’s necessary for some foods to spoil a little bit.

WATCH THE VIDEO.url:https://www.youtube.com/watch?v=9yswzITbAbA

 

[​IMG]

Studies show many health benefits from eating fermented foods.

Posted by

0


Although the human body is made up of 10 times as many bacteria as human cells, mainstream medicine and an unsuspecting public continue to kill off the bacteria that make up their body indiscriminately through the use of antibiotics and antibacterial products. Meanwhile, studies show that many of the health issues being faced by our modern society are being created by damage caused to our internal flora. At the same time other studies along with human experience are showing the health benefits that come from undoing that damage through the consumption of fermented foods.

health

The human body is made up of an estimated 10 trillion human cells and 100 trillion bacteria which means we are actually more a collection of bacteria than we are human. However many products commonly used today for cleaning and personal hygiene (antibacterial hand sanitizers for example), as well as antibiotics and chemical laden junk foods are damaging the bacteria that keep us healthy and make us what we are.

Prior to the paranoia over bacteria and the implementation of pasteurization, all traditional cultures not only survived despite bacteria, they actually thrived by making use of bacteria (albeit unknowingly) to create healthy, fermented foods. These fermented foods not only allowed traditional cultures without refrigeration to store foods for the times when food was not plentiful, but they helped keep them strong and healthy by keeping their internal flora balanced and therefore their immune systems strong.

Fermented foods are key to good gut flora

Today there is a resurgence of interest in fermented foods. It is a craze that is growing among those looking for healthier diet options and recent studies back up what those fermented food fans know through experience: fermented food is healthy food! Studies have shown that regular consumption offermented foods can not only correct digestive problems, but also have positive effects on heart disease, arthritis, obesity, gum disease, mood and more.

Although many associate fermented foods simply with dairy products such as yogurt, kefir and cheese, there is much to learn because the variety of foods that can be fermented is endless. From the more traditional German sauerkraut, Vietnamese kimchi and sourdough breads, to more unusual mixtures such as fermented beetroot with garlic and cheeses made from nuts, there are unlimited ways to add these simple, healthy foods to our diets.

Sources for this article include

http://www.dailymail.co.uk

http://www.theglobeandmail.com

http://www.nutraingredients-usa.com