Eat Fermented Foods

There are literally trillions of bacteria that call your intestinal tract home and they want you to feed them.  Don’t worry these “healthy or good” bacteria are there for a purpose.  Their job is for adequate functioning of the digestive process, aiding in the absorption of nutrients as well as producing vitamin K and to discourage the growth of “bad” bacteria wanting to make us sick. 

To keep the good bacteria happy and flourishing which in turn keeps you healthy, they need to be properly fed.  The saying “you are what you eat” certainly applies to the bacteria living in our gut.  It has been known for some time that different diets make up different gut flora.

The typical Western diet made up of highly processed and refined foods is not the ideal food good bacteria want to feast on.  A steady diet made up of fried, sugary and unhealthy fats only upsets the balance of your gut microbiota. 

The solution is to choose and include more fermented foods that bacteria prefer and will thrive upon for the following reasons:

·         Good bacteria breaks down food your body can’t do by itself

Keeping a balance of good bacteria in your intestinal tract is smart.  As an example, insoluble fiber found in whole grains is good for you but is not easily fermented.  To increase the diversity of your gut microbiome, choose plenty of soluble foods high in soluble fiber such as dried beans, oats, and oranges.

·         Good bacteria fight off bad bacteria

Each day we are bombarded with disease-causing bacteria that make their way into our body.  Fortunately a sufficient supply of good bacteria in your gut make acidic fermentation by-products lowering your intestine’s pH, making it much more difficult for bad bacteria to survive.  Good bacteria also secrete antimicrobial proteins that kill the bad bacteria in addition to competing for the food supply found in your intestinal lining.

·         Good bacteria create an environment associated with less chronic disease

The more diverse your gut microbiota is the greater chance you can dodge many chronic diseases.  Research has found a link between having fewer good bacteria in the gut and an increased risk of chronic disease such as obesity, inflammatory bowel disease, asthma, rheumatoid arthritis, and lupus.

·         Good bacteria restore gut health after taking antibiotics

Antibiotics, while sometimes necessary, can destroy not only bad bacteria but they can also kill off good bacteria that keep you healthy.    Eating fermented foods helps restore gut health to normal within a week or so after finishing an antibiotic.  Make sure to also consume a diet high in fiber and plant-based foods which good bacteria love.

Fermented foods to feed your gut:

 ·         Sauerkraut – “Sour cabbage” is an Eastern European staple bacteria will gobble up.

·         Yogurt – Made by fermenting milk with a starter culture of bacteria.  Make sure the container states “contains live and active yogurt cultures.”

·         Kefir – A tangy-tasting, fermented dairy drink made using kefir grains - a combination of bacteria and yeast. 

·         Kimchi – A traditional Korean fermented side dish made from a base of napa cabbage, radish, scallions and highly spiced. 

·         Pickles – Easily found in grocery stores, pickles are made with vinegar and heated.

·         Kombucha tea – A fermented tea found in health or grocery store refrigerated sections.

·         Tempeh – Made from naturally fermented soybeans with a slightly nutty flavor, they contain all the essential amino acids making it a complete source of vegetarian protein.

·         Miso – A fermented paste made from barley, rice or soybeans, miso adds a umami flavor to dishes.