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1. Learn why homemade fermented foods are one of the best foods for gut and brain health.
2. Fermented foods vs. Probiotic Supplements
3. Start fermenting your veggies today with these Fun-Savory recipes.
Did you know the human body is comprised of trillions of microbes? The totality of microbiota in the human body is referred to as the “microbiome,” of which ninety-five percent reside in the gastrointestinal tract – the ecosystem of microbes that live in our intestines. Science has yet to pinpoint an exact ratio of microbes versus cells in the body, with estimates ranging from 10:1 to equal parts. Regardless of the exact ratio, the takeaway from this is to understand the vital role these microbiomes play in our overall well-being. (1) (2)
The gut microbiome has many roles, including its symbiotic relationship with the brain, which is known as the gut-brain axis. Gut microbes contribute to the production of neurotransmitters, hormones, and metabolites that can affect our emotions, thought processes, and behaviors. This relationship influences our mental health, digestion, micronutrient production, protection from invading bacteria, immune function, nervous system, endocrine system, metabolic system, and pathways. So – needless to say, your microbiome is doing a lot to keep you going! Your diet plays a major role in keeping these little warriors healthy and strong! (3) (4)
It’s hard to say exactly when humans started eating fermented foods – research suggests since the first human civilization emerged – many thousands of years B.C.E. Through time, fermented foods have become a traditional mainstay of cuisine in most cultures – the well-known sauerkraut and assortment of fermented/pickled fruits and vegetables of the Middle East and Eastern Europe, Kimchi in Korea and a country whose cuisine excels in the realm of fermented foods, Japan. However, this “culturing” process all but disappeared from mainstream Western diets until recently.
In fact, research shows that one of the reasons why many diseases are more common today compared to the past is the lack of fermented foods in the modern diet. Today, science recognizes that good bacteria are crucial for health, and thankfully, health authorities in Europe and the United States now recommend incorporating fermented food products for health and longevity. (5)
Join me on a journey into the health benefits of fermented foods—the natural probiotics that provide a sustainable, cost-effective way to support your health—and they taste great!
Alchemy is described as “the science of transformation.” Fermentation is considered alchemy because it extracts energy from foods and transforms it into a natural probiotic—an immune-boosting and energy-boosting food that the body’s good microbiome absolutely loves!
Microorganisms drive this natural process in the absence of oxygen. The original food becomes more nutritional and valuable once it is fermented. According to research, fermented foods and beverages have antioxidant effects – more than their non-fermented counterparts – promoting positive effects on brain activity and the central nervous system. (6) (7)
The desirable health benefits of fermentation are attributed to the bacterial metabolites (vitamins, amino acids) generated during the process of fermentation and the live microorganisms in the food. Lactobacillus and Bifidobacteria are the most commonly occurring bacterial types in fermentation and are both recognized as probiotics—pro means “for,” and—biotic means “life.” Live, unpasteurized, fermented foods deliver the beneficial probiotics straight into our digestive tract.
Beneficial bacteria line our digestive tracts in the millions and help to break down and assimilate our food. They also defend us against pathogenic bacteria, yeast (like candida), and toxins. A balanced gastrointestinal tract well-stocked with “good” bacteria is vital to improving digestion, food sensitivities, mental health, and physical health. It is key to reducing both inflammation and exposure to toxic substances. (8) (7)
In fact, each time we eat a fermented food, the bacteria accompanying it enhance the food’s digestibility and improve its vitamin levels. On top of that, these microbes produce enzymes and substances that are both anticarcinogenic and antibiotic, so you are getting immediate benefits and stockpiling your digestive tract for future health. (10)
There are two ways to increase the good bacteria in your gut: fermented foods and dietary probiotic supplements:
Therefore, it is recommended to consult with your primary health and/or nutritional practitioner before implementing probiotic supplements into your health regime. (11)
On the other hand, grandma’s pickle jar was not invented by scientists who study probiotic fermentation. It has existed since the dawn of mankind’s food preservation days. Recently, the scientific and medical worlds are shining a new light on the importance of incorporating fermented foods into your diet, such as sauerkraut, pickles, miso, tempeh, natto, and kimchi, kombucha, aged/raw cheeses, Other healthy foods that are fermented include apple cider vinegar, wine, sourdough bread, and coconut kefir. (12) (13) (14) (15)
Fermented foods containing live probiotic bacteria and fungi can enhance the immune system, improve gastrointestinal health, and lower the risk of developing various inflammatory diseases and conditions such as depression, anxiety, arthritis, and more. (16) (17)
Modern research has linked chronic diseases like obesity, asthma, depression, and inflammatory bowel disease to low gut microbiota. The process of fermenting foods makes them come, literally, “alive” with many good bacteria (probiotics). Introducing fermented foods daily helps support good microbes in your gut, keeping them energized and thriving.
Fermented foods are also anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, and contain anti-atherosclerotic effects. (18) (19)
Additional benefits include:
And more…
It is important to note that not all fermented foods are created equal. Some store-bought fermented foods may contain added sugar, yeast, fats, and other ingredients. If fermenting at home, make sure you follow recipes closely for safety purposes. Incorrect temperatures, fermentation times, or unsterile equipment can cause the food to spoil, making it unsafe to eat.
Fermented foods are generally safe. However, they may cause temporary gas and/or bloating, even in healthy individuals. This is because you are introducing more microbes into your system, and happy microbes produce gas when fed the right diet. (20)
Here are a few additional reasons to consider if fermented foods might not be good for you:
Here are a few tidbits to keep in mind
The quality of your water counts! Use only CLEAN WATER and NEVER from the TAP! Do you want to Learn How To Make Home-Brewed Holy Water? Receive your FREE e-book today!
Mixed Fermented Vegetables
Ingredients
Directions
Secure the jar with a lid and airlock cap for 5-6 days. Note: if you are using a tight lid, be sure to burp it (remove a bit of air by lightly unscrewing and retightening your lid).
Easy Korean Kimchi
For additional Kimchi recipes, visit The Korean Vegan and Maangchi
Ingredients
Directions
Pickled Cucumbers
Ingredients
Directions
Balkan-style Sauerkraut
Leave at room temperature in the shade for a week or two – refrigerate after opening.
Ingredients
Directions
Fermented foods are a fantastic way to incorporate live organic probiotics and prebiotics into your diet. Here are a few more simple steps to support a healthy microbiome:
To Your Good Health!
M. Moriah Mor, a Certified Holistic Nutritionist, owns GreenSilk.com. The company is committed to helping individuals live healthier lifestyles through education, nutrition, life science research, and the development of Professional, High-Grade Premium health products.
Recognized for her outstanding dedication and contributions to the health and wellness industry for more than 18 years, Moriah is a graduate of the Energetic Health Institute and the University of Southern California. Her interest is focused on researching the latest scientific breakthroughs in the holistic health field. She is currently working toward her Doctorate in Natural Medicine.
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