Today’s post is all about one of my favourite food groups, one that is often lacking in many diets. Fermented foods!
Fermented foods contain probiotics, the beneficial bacteria that reside in our gastrointestinal tract. Probiotics are a crucial aspect of our gastrointestinal system and fundamental to the health of our entire body.
Probiotics and the influx of beneficial bacteria into our gastrointestinal system has been shown to significantly help with digestive issues including IBS, Crohn’s/colitis, bloating, acid reflux, travellers diarrhea and constipation. Probiotics are also increasingly used to help with mental health both depression and anxiety, as well as the immune system including seasonal allergies.The benefit of including probiotic rich foods is increasingly studied and the expansive health benefits are constantly being explored.
Fermented Foods:
When food ferments, it undergoes a process that converts starch and sugar into lactic acid (alcohols, carbon dioxides, organic acids) using yeasts, bacteria or a combination, within a condition that lacks oxygen. This process also naturally increases the nutritional content of food, specifically vitamins K,A and B. The fermentation process also increase the absorbability of nutrients from food, which is another great way to ensure optimal nutrition from all that you eat! Lastly, fermented foods are quite inexpensive to make and can be the basis of really fun DIY’s!
My Top 5 Favourite Fermented Foods:
Kefir: A fermented milk drink originating from Eastern Europe, made with a bacteria starter of 10-20 different bacteria strains (also known as kefir grains). Kefir is delicious and creamy and contains 3 x the amount of probiotics as yogurt. Although not suitable for those with a milk allergy, the fermentation process digests lactose making this often suitable for those who are lactose intolerant. You can include this as a drink or in a smoothie. Kefir can be found in the yogurt section of the grocery or health food store. You can also try to make your own with this starter or this one.
Sauerkraut/Kimchi: Sauerkraut and kimchi are both fermented cabbage, with different taste profiles and originating from different parts of the world. The reason I have the lumped together is a) because I simply couldn’t decide between the two and b) they are similar to make and often found in the exact same area of the health food store. Both kimchi and sauerkraut are fermented with lactic acid. You can include these as a side to any meal, to top toast or add to a rice bowl. When choosing a sauerkraut or kimchi make sure it is found in the refrigerated section and does not contain sulphites or preservatives. You can also make your own kimchi, or sauerkraut, quite easily!
Kombucha: Kombucha is a probiotic rich drink that uses a yeast starter and ferments to form a bubbly delicious drink. The fun thing about kombucha is that you can find or make so many different flavour combinations. My favourite brands include Brew Dr. Kombucha, GT Kombucha and Vams. Although a bit tricky, you can also try making your own!
Miso: Miso is a traditional Japanese food made of fermented soy. Miso contains roughly 161 strains of bacteria, which compete with E.coli and Staphylococcus bacteria to ward off infection. Make sure that when making miso soup you do not bring to a boil as this kills the live enzymes and lessens the beneficial properties. When looking for a miso make sure it does not include MSG, or any other additives. I love this brand of miso. Looking for a recipe? I love this miso soup recipe from My New Roots or try miso in a dressing!
Tempeh: Tempeh is another fermented soy product, a healthier alternative to tofu. There are many ways you can include tempeh. It is also delicious to add to veggie burgers and also, tempeh bacon is a thing. Tempeh is often found in the soy section of the grocery store or health food store, next to the tofu.
I hope you enjoyed this blog post and learned about the amazing benefits of fermented foods! I hope you try them out and enjoy some fermented goodness in your life, your body will thank you!!