The Ultimate Fermented Round Up

Fermentation dates back to 5400 BCE so it is not a new concept.  Fermenting foods started out simply as a way to preserve food.  As we became a more processed nation the art of fermentation was put on the back burner.  We became a nation of sterilization and pasteurization because for some reason we were afraid to expose ourselves to “bugs” even if they are extremely beneficial to our health.  With an increase of this commercial production and natural foods being replaced by refined flour and sugar we also managed to increase chronic disease.  Good for us right?  The generation today doesn’t know much about culturing and fermentation, they probably even think that it is strange and unsafe.  Icky if you will.  Nothing could be further from the truth.  Culturing and fermenting food which produces probiotics is the safer, more effective and convenient method to preserve nutrients in food.  Getting enough of the right nutrients from the food we eat is so essential to preventing disease and slowing down the aging process.

Why are Probiotics Important?

Our entire bodies are home to microorganisms.  These bacteria call our digestive systems and skin home and many of these bugs are essential for our health.  They are responsible for preventing growth of harmful bacteria, regulate our gut, produce important vitamins, and make our immune systems strong.  Our bodies when treated right sustain these helpful bacteria in perfect harmony and they do great things for our health.  When we treat them badly by eating junk food or taking too many antibiotics then they die leaving us vulnerable.  Fermented foods are rich in beneficial microorganisms that our bodies need and for many of us that have been eating poorly and taking a lot of prescription medications we need to build that good bacteria back up.

The bacteria in our gut are responsible for a lot of tasks, such as:

• Improving the bioavailability of nutrients from food (eliminating anti nutrients)
• Strengthening immunity
• Manufacturing B-complex vitamins
• Aiding absorption of vitamins and minerals
• Protecting the integrity of the intestinal lining
• Producing antiviral substances
• Producing antifungal substances
• Neutralizing endotoxins (compounds found in the cell walls of bacteria that protect them from threat and are released when the bacteria die; many of these toxins cause health problems)
• Regulating cytokines (chemical messengers that help regulate the nature and intensity of the immune system’s response) so as to reduce inflammation in the body
• Neutralizing potentially carcinogenic nitrates in the digestive tract
• Extracting calcium from dairy products.

♦From Fermented Foods for Healthy by Deirdre Rawlings, Ph.D., N.D.

Health Benefits

Probiotics from fermented foods can not only improve digestion and support a healthy immune system but they have shown a positive correlation with reversing and preventing some diseases.  Chronic gastritis, multiple sclerosis, type 2 diabetes, high blood pressure, and cancer are just some of the health problems that may be benefited by a healthy gut microbe with use of probiotics.  Even improving mental health.

How to Get More Probiotics with Food

There are so many different ways that you can get more probiotics into your lifestyle.  Fermented foods are really one of the best ways I believe.  It may even be easier than you think and you may even be surprised to find that you are eating some of them already.  If the thought of eating fermented foods scares you (I am sure you are not alone) then I recommend starting out slow.  Eat more of the foods that you are familiar with and once a month experiment with something you may have never tried before.  The ultimate goal should be to have something fermented at least once per day and for the truly courageous a small amount before every meal to help digestion and increase nutrient absorption of what you just ate.  Here are just a few of the foods that contain healthy bacteria.

Yogurt

What:  Made from milk fermented with lactic acid bacteria

Preferred:  Organic, grass fed dairy yogurt or cultured coconut yogurt (vegan).  Look for the words made from live cultures on the labels.  Be cautious of varieties with lots of sugar and additives.  Maple Hill Creamery and Dreaming Cow are my favorite brands.

Apple Crisp Yogurt by The Organic Dietitian

Pumpkin Yogurt with Gingersnap Granola by The Organic Dietitian

Kale Chips with Spicy Yogurt Dip by The Organic Dietitian

Kefir

What:  A milk product made from kefir grains (a yeast/bacterial fermentation starter).  Kefir grains are a combination of lactic acid bacteria and yeasts.

Preferred:  Kefir made from raw, organic milk of the highest quality without antibiotics or hormones if you can find it.  I like this dairy free version from Graindrops.  You can even find water kefir grains if you want to avoid grains and dairy products.

Chai Spiced Kefir by Cultures for Health

Chipotle Avocado Kefir Sauce by Cultures for Health

Water Kefir Soda by Wellness Mama

Sauerkraut or Kimchi

What:  Both typically contain cabbage.  The healthy bacteria in cabbage when given the right environment will give off lactic acid, which makes the cabbage sour and kills pathogenic bacteria.  The sour flavor results from bacteria fermenting the sugars in the cabbage forming lactic acid.

Preferred:  Look for raw versions since cooking will kill off any beneficial bacteria.  Look for varieties in the refrigerator section at the grocery store.  My favorite brands are Farmhouse Culture and Wildbrine.

Basic Raw Sauerkraut by The Organic Dietitian

Kimchi, Two Ways by Food Porn, Vegan Style

Macrobiotic Sushi Bowl by Strength and Sunshine

Grilled Seitan Kimchi Mac and Cheese by Vegan Yack Attack

Vegetable Stir Fry with Brown Rice and Sauerkraut by The Vegan Chickpea

Quinoa, Barley and Pickled Vegetable Salad by A Traveling Cook

Miso

What:  Traditional Chinese paste made from fermenting soybeans in salt and fungus.  Miso comes in different color varieties and typically the darker the color the stronger the flavor so if you are just starting out you may want to try white miso first.  Miso can be made with different grains as well so if you are gluten free be sure to read the labels.

Preferred:  Organic is preferred to avoid GMOs that are common in soy products.

Arugula White Bean Polenta Bruschetta with Miso Balsamic Drizzle by Veggies Don’t Bite

Veggie Noodle Miso Soup by Veggies Don’t Bite

Miso Veggie Soup in a Jar by the Muffin Myth

Miso Soup with Pumpkin + Quick Miso Salad with Broccoli by Food Porn, Vegan Style

Mushroom Onion Miso Soup by Vegan Yack Attack

Miso Udon Noodle Soup by Elephantastic Vegan

Vegan Miso Soup with with Shiitake Mushrooms by Because Yum

Sweet Potato and Apple Salad with Miso Dressing by Green Evi

Tempeh

What:  It is made by a natural culturing and controlled fermentation process that binds soybeans.  The fermentation process and use of the whole beans make tempeh higher in protein, fiber, and vitamins than tofu.

Preferred:  Organic is preferred to avoid GMOs that are common in soy products.

Homemade Tempeh by La Tortoise

Tempeh Reuben Club Sandwich by Lunch Box Bunch

Tempeh Tacos with White Cabbage and Fresh Salsa by The Muffin Myth

Baked Sriracha Tempeh Bowls by The Muffin Myth

Chili Con Tempeh by La Tortoise

Tempeh with Avocado Mousse and Black Rice by La Tortoise

Kombucha and Rejuvelac

What:  Kombucha is a fermented tea using bacteria and yeast while Rejuvelac is a beverage made from sprouted grains.

Preferred:  Look for organic and raw (not pasteurized) ingredients that are real food.  My favorite brands are Synergy Drinks, LIVE Soda, and The Kombucha.

DIY Homemade Kombucha by The Organic Dietitian

Rejuvelac Cocktails by La Tortoise

Raw Fermented Cheese by La Tortoise

Fermented Cashew Spread by La Tortoise

How to Make Kombucha by Cultures for Health

Kombucha and Honey Vinaigrette by Cultures for Health