You might be wondering why kombucha drinks seem to be everywhere; they are multiplying at your local grocery store, and they’re sold at gas stations and your corner stores. Is this just another food trend or is there really something to drinking this “magical” bubbly drink? The short answer is YES. Kombucha is just one example of fermented foods (and drinks), which provide powerful health benefits. They provide a healthy dose of probiotics, which leads to improved digestion and gut health. Most of us are lacking in a diverse microbiome due to the modern western diet, which is full of processed foods and foods grown in soil depleted of nutrients and good bacteria. By incorporating fermented foods, like sauerkraut, kimchi, kefir, yogurt, and low-sugar kombucha, we can help build up and diversify our microbiome.
What exactly does it mean for food to be fermented?
In order to ferment food, it is left to sit until the natural sugars and carbohydrates interact with bacteria, microbes, and yeast in their environment. In ancient cultures, food was fermented as a way of preserving and maintaining freshness. Now, we know that fermented foods serve many other benefits, such as allowing their nutrients to become more bioavailable. Additionally, fermented foods serve us by improving digestion, immune health, cognitive function, and reducing allergy symptoms. The plentiful probiotics improve the conditions of our gut microbiome, which is highly connected to our overall health. Be mindful about incorporating fermented foods into your diet if you have Small Intestinal Bacterial Overgrowth (SIBO) as the natural sugars in fermented foods can feed the bad bacteria.
My tips for adding fermented foods into your diet:
Many of us are now encouraged by our doctors (or by bloggers) to take a daily probiotic. While this may still be a great idea, there is so little regulation with supplements and it can be hard to find a brand you trust and feel really works. If you can get probiotics with real, whole foods daily, in my opinion, that’s the safer bet! I personally take a probiotic in the mornings and try to incorporate fermented foods a few times a week. Here’s how!
I make my morning smoothies with kefir, which is a fermented milk product made typically from cow, goat, or sheep’s milk. This not only incorporates probiotics, but it adds richness and naturally thickens my morning smoothies. Kefir also providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotic, folate, enzymes and probiotics. I like the Forager Project Unsweetened Drinkable Cashewgurt too, which is a great dairy-free alternative. However, since kefir is a fermented milk product, many people with dairy sensitivities feel fine having it!
I add sauerkraut (fermented cabbage) and kimchi (fermented cabbage + other veggies and spices) to my salads. Fermented cabbage is a great source of vitamin C, vitamin K, B vitamins, and iron. A brand I love is: Ozuke (you can find them in Whole Foods)
I love having a kombucha as an afternoon treat. It is made from fermented black tea and sugar, and is rich in good bacteria. Opt for kombucha that is not loaded with added sugar as this can reduce the benefits of drinking it.
I love starting my day with a glass of water mixed with lemon and raw apple cider (like the one from Bragg’s). Raw apple cider vinegar supports the functioning of probiotics and prebiotics in our gut.
Organic, grass-fed, unsweetened yogurt can be a great snack or dessert, and is a great way to get some probiotics into your system! I personally love Co-Yo, which is a coconut yogurt.
Some fermented foods can be an acquired taste, but I highly recommend giving them a try!
Lunch salad with watermelon radish, smoked salmon, cucumber, sweet potatoes, and Ozuke fermented cabbage and ginger slaw
