Fermented Foods For Gut Health

Fermented foods are such an important part of our everyday diet. They contain a variety of beneficial microbes, digestive enzymes and increased levels of vitamins compared to non-fermented foods. Ferments are transformed into these nourishing products that help keep our gut healthy by bacteria and yeasts. To know why this matters we need to know about the gut, and the microbes in it.  In simple terms the gut microbiome is a collection of bacteria, fungi, yeast and protozoa that live within our digestive system. This is so important for our wellbeing, we have 100 trillion living microorganisms in, and on our body. This outnumbers our human cells 10:1 and these guys, these microscopic microbes, play a very large role in keeping us healthy. A few of the main ones might be:

• Weight regulation, appetite regulation, regulation of insulin levels
• Positive effects on mood, production of melatonin and serotonin
• Absorption of nutrients and creation of vitamins such as B vitamins and vitamin K
• Regulation of the immune system including inflammation
• Protection against infection in the gut
• Energy production – our beneficial microbes produce fatty acids that give our gut cells and our body cells energy
• Keep our gut lining healthy and protect us from toxins we may be exposed to
• Support our digestion with digestive enzymes

So, you can see here what all of the microbes in our gut do and fermented foods are loaded with these life-giving bugs. Think back a few hundred years ago, when our bodies weren’t much different to now – we fermented all of our surplus foods, we fermented cheese, meat, vegetables, eggs, you name it… we fermented it. This leads to the two main reasons why fermented foods are so crucial in this modern world:

1. We simply don’t consume as much fermented food as we used to
2. Our microbiome is constantly under threat from stressors, medications, processed food and chemicals in our environment

In a nutshell, our gut health is more compromised than ever before, and we are taking less care of it than ever before. That’s why we need to make fermented foods part of our every day.

What are some common fermented foods and drinks that are good for gut health?

You may have heard of traditionally fermented foods, kombucha, sauerkraut, keffir, sourdough… these are all ‘wild’ ferments. They rely on naturally occurring microorganisms to transform the ferment. For example, a wild fermented sauerkraut would use salt and cabbage only, and all of the bacteria naturally occurring on the cabbage would multiply, working its enzymatic magic. This is also known as lacto-fermentation. In lacto ferments, the sugars are converted into lactic acid during fermentation.

Wild ferments are amazing and everyone with a healthy robust gut microbiome would benefit from consuming wild ferments. With a strong microbiome, kombucha, sauerkraut and keffir are great for gut health.

Cultured ferments are fermented foods and drinks that get their microbial make up from specifically chosen bacteria. Kultured Wellness coconut water keffir and coconut yoghurt are two examples of cultured ferments. These cultures have 8 specifically chosen bacteria and yeast that are proven to repair and strengthen a damaged microbiome.

Common fermented foods using culture starter include yoghurt and coconut water keffir. You can use the keffir to make sauerkraut, pickles, smoothies, fermented juices, dips, salsas, ice blocks and jellies. The list is as long as your imagination.

Where is the best place to start with fermented foods? Is there anything we should be aware of?

There are many fermented foods and drinks commercially available these days. We are certainly spoiled for choice. The best advice for anyone wanting to purchase fermented foods and drinks is to always check the back of the label. Kombucha, for instance, can be an amazing drink but many brands have too much sugar in them, up to 4 or 5 teaspoons per bottle. Another key point about ferments is that it they are generally acidic with a low pH. Look out for ferments sold in glass containers or jars. When it comes to fermented foods always, once again, check the back of the label. You want to see the food that’s fermented, salt, water, cultures and nothing else.
Check out your local whole foods or health food store. Even better, check out your local farmers market for people selling their own homemade ferments. Just be aware that if you are going to consume wild ferments, or any ferments, to start off easy, with small amounts and build up. If you are not tolerating wild ferments you may do better with cultures until you have addressed your gut health.

What’s your best advice for someone who’d like to get started fermenting their own foods at home?

In terms of making your own ferments, just jump right in. Fermenting can be as quick as popping some carrots into a jar with some keffir, or shredding one cabbage and massaging it for 5 minutes before placing it in a jar or crock. The best way to get started is to get some education. There are loads of great fermenting books out there, but by far my favourite fermenting ‘guru’ is Sandor Katz. He is a fermenting genius from America and I believe there’s nothing he hasn’t tried to ferment. He has several books. Wild Fermentation is for those of you who would like to get into wild fermenting. And of course, his encyclopaedic The Art of Fermentation, is for those who like the depth and the details. My own Kultured Wellness book Gutalicious, which I wrote with the lovely Jordan Pie of Real Life of Pie is an amazing place to start fermenting. All the instructions you need to learn a huge variety of ferments are in this book and it has a cultured ferment focus to help those with gut issues.

My advice? Get a jar, cheap ones can be found everywhere, get a good book, and just jump in… There’s no better way!

Do you have a recipe that you’d like to share with our Master Fasters?

Absolutely! I’d love to share one. The only trouble is choosing just one. So, I’ve decided to share two of my favourites.

Carrot, Orange and Ginger Kvass

Blissful Berry Ice Blocks

Any final tips or advice?

To wrap it up:

• We need fermented foods as part of our everyday life, to restore or protect our health and to combat the gut damaging aspects of modern life.
• Consider if your gut health is in a place where you will consume wild, or cultured ferments
• When purchasing fermented food and drinks check the label, check the sugar, check the ingredients. Organic is best, glass is best, and try your local producers.
• To start fermenting grab yourself some supplies and just jump right in. There are loads of resources on the internet, in books, and within your local community. It’s not time-consuming, and it’s so simple and very rewarding.

Finally, if you think you are suffering from an imbalance in your gut, which can look like brain fog, fatigue, cravings, wind, gas, bloating, aches and pains, and the list goes on… Then please reach out to us at Kultured Wellness, we have a variety of gut healing programs ranging from short-term to long-term guided and supported programs. We also have a ‘test don’t guess’ ethic here at Kultured Wellness, you can have your faecal stool analysis performed and consult one-on-one with our amazing practitioners who will help you move forward. Whatever your fermenting or gut health needs, you will find like-minded supportive people within the Kultured Wellness Community. Find us on facebook and dive right into the ancient art of fermenting gut health.