7 things you need to know about fermented foods

Filed in: Article, food-intolerance, gut-health, healthy-swaps.

Recently, fermented foods like sauerkraut and kimchi have been making news, even though they are, in fact, anything but freshly fermented foods have existed for thousands of years. For people who live without modern medicine and refrigeration, fermentation has always been a simple means of food preservation, but also a way to imbue foods with health-promoting properties, an essential tool for maintaining intestinal health.

Over the course of the last century, however, fermented foods fell off most of the dinner plates; its medicinal effects were eliminated with pasteurization, which resulted in a supply of food that did not reach its destination, stripped of the live bacteria that the intestine needs to maintain balance. Fortunately, however, there is a deliciously easy solution to this modern problem: incorporate more fermented probiotic foods into your diet and put those organisms alive and good for you in your gut!

Here is an introduction to reflect on the power of improving the health of fermented foods and how to include more in your daily diet:

1. Fermented foods help fight the disease

It is estimated that approximately 70% to 80% of your immune system is in your intestine. Feeding badly and your intestine will be left with few defenses, easily overwhelmed by harmful bacteria, completely open to the inflammation triggering the disease and plagued by gastrointestinal diseases such as IBS-like symptoms (ie, gas, bloating, constipation, diarrhea, etc.) . In your weakened state, you may also be more susceptible to colds and flu. But, if you introduce good bacteria into the gastric mixture through fermented foods, it will allow your gut to crush the opportunistic invaders and the inflammation that triggers the disease, long before they can gain an advantage. In short: a healthy and balanced intestine can send packing disease.

2. Fill & # 39; er Up, twice a day

To strengthen your bowel, start incorporating small portions of fermented foods, once or twice a day. Mix fermented vegetables such as beets or sauerkraut in salads; Enjoy them on your own; As a garnish or, if you're feeling adventurous, consider adding a spoonful or two to your morning shake. I like to add a few slices of fermented beets and a splash of beet juice to my berry shakes, especially in those days when I feel like my gut needs a boost.

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3. Fermented foods can save you money

The food that is fermented can last for months, so there is less waste, which helps to save money in the long term. If you are not DIY-type, fermented foods produced commercially or purchased in the store will also have a long shelf life and no preservatives, so they are also a good offer, even with the highest price. And do we mention that fermented foods also add great flavor, nutrition and healthy volume to each meal, so there is less need to buy or eat nutrient-rich foods, such as pasta, bread or potatoes, that contain few nutrients?

4. They are alive, and they are busy

Fermented foods do not just relax around your belly doing nothing, they're active! After eating them, these bacterial armies are put to work, which helps to balance intestinal bacteria and stomach acids; releasing enzymes to help facilitate and improve digestion, and make it easier for your body to extract and absorb more nutrients from the food you eat. Another pleasant side effect of all that activity? Less constipation and easier elimination, free of drugs and stimulants.

5. Go ferment yourself

While you can buy fermented products in most natural food stores and in some supermarkets, fermentation is easy and inexpensive to do at home. You can ferment most of the groceries in the universe of fruits and vegetables, but some come out better than others. Then, before you start, take a look at some of the numerous blogs and books dedicated to practice. Donna Schwenk's book Cultured Food for Life: How to make and serve delicious probiotic foods for better health and well-being, is a great resource, just like fermented foods for health: using the power of probiotic foods to improve your digestion , Strengthen Your Immunity and Prevent Illness, by Dierdre Rawlings, Ph.D., ND

6. Be a smart buyer – in five steps

If you are not planning to "grow on your own", here are some tips on what to look for when buying fermented foods. Your mission: get the most active cultures for your money. For this, be attentive to:

KEEP CALM: Fermented foods are full of living organisms that must be kept fresh to survive, so buy only the fermented items in the refrigerated section of the store. IT IS WHAT IT IS: Fermented foods, of course, will have the phrase "fermented" printed somewhere on the label, so be sure to indicate it. PUT IT TO PAST: Make sure the label does not say "pasteurized," because the pasteurization process removes the crops you need to strengthen your bowel. FERMENTED AND COLLECTED ARE TWO DIFFERENT THINGS: So do not confuse the two, they are not interchangeable. Pickled foods are exactly that: they run off in liquids such as vinegar or brine, but they do not ferment (unless otherwise indicated on the label). ORGANIC PURCHASE: Look for fermented foods that are made from the best possible raw materials, namely those made from organic products, without GMOs or from local production.

7. Get to know the classics

So, what to buy or do yourself? Try a variety of fermented organic vegetables and fruits, the possibilities are endless. Among the most popular to work on your daily diet:
Fermented beets, radishes, tomatoes, onions, garlic, kimchi, green beans and sauerkraut.

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Seasonings that have been fermented (either at home or commercially), such as ketchup, seasoning, salsa, chutney and hot sauce are excellent supplements for meals.
For dairy consumers, fermented yogurts, kefir, cultured whey and some cheeses are good choices. Those who do not eat dairy can try fermented yogurt made with coconut milk as a tasty alternative.

And while natto, miso, tempeh, tofu and soy sauce are popular fermented foods, I generally advise my patients to avoid them, as they tend to be highly processed and are usually made with GMO soy. .

What health benefits have you experienced with fermented foods?

Frank Lipman MD is the founder and director of the Eleven Eleven Wellness Center in New York City, where his personal mix of Western and many "other" medicines has helped Thousands of people recover their energy and enthusiasm for life. While practicing Western medicine, he became more and more aware of the weaknesses and strengths of his training. Then he began studying Chinese medicine and acupuncture, nutrition, herbal medicine, biofeedback, meditation and yoga before founding the Eleven Eleven Wellness Center in 1992.

Source: https://www.foodmatters.com/article/7-things-you-need-to-know-about-fermented-foods

Tags: food intolerance, intestinal health, healthy exchanges

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