Improve Your Health with Fermented Foods

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As the hub of our immune system and a key player in our overall health, the gut is a topic of fascination for researchers and health enthusiasts alike. A thriving gut microbiome is associated with a reduced risk of chronic diseases, improved digestion, enhanced nutrient absorption, and even better mental health. This is where fermented foods enter the scene. Regular consumption of fermented foods can contribute to a stronger immune response and increased resilience against infections.

Health Benefits of Fermented Food

The benefits of fermented foods extend far beyond their impact on gut health. From improved nutrient bioavailability to potential weight management support, these foods offer a wide range of advantages. Some fermented foods are also naturally rich in B vitamins, which are essential for energy production and overall vitality. Additionally, the fermentation process can break down antinutrients, making certain minerals more accessible for absorption.

Moreover, emerging research suggests that the consumption of fermented foods may have a positive influence on mental health. The gut-brain connection is a dynamic pathway, and the gut microbiome is thought to play a role in neurotransmitter production and mood regulation. By fostering a diverse and balanced gut microbiome through fermented foods, we might just be nurturing our emotional well-being as well.

Let’s now delve into the magical realm of fermented foods:

Improved Digestion: Fermented foods are packed with beneficial bacteria known as probiotics that can help improve digestion. These probiotics help break down food in the gut and produce enzymes that aid in digestion, leading to better nutrient absorption.

Enhanced Immune Function: Fermented foods contain live probiotics that can boost the immune system by increasing the production of white blood cells. This can help the body fight off infections and diseases.

Reduced Inflammation: Some fermented foods, like sauerkraut and kimchi, contain compounds that have anti-inflammatory properties. These compounds can help reduce inflammation throughout the body, which has been linked to numerous chronic diseases.

Better Nutrient Absorption: The process of fermentation can make certain nutrients more accessible to the body. For example, the lactose in milk is broken down during the fermentation process, making it easier for people with lactose intolerance to digest.

Improved Mental Health: Recent studies have found that there may be a link between gut health and mental health. The probiotics in fermented foods can improve gut health, which in turn can lead to improved mental health.

What are Fermented Foods?

Fermentation, a centuries-old food preservation technique, involves the natural breakdown of compounds by microorganisms like bacteria, yeast, and molds. Beyond preservation, the process also amplifies the nutritional value of foods, making them easier to digest and enriching them with beneficial compounds. As science delves deeper into the mysteries of the gut microbiome and its connection to overall health, fermented foods have taken center stage as a delicious and accessible way to support our body’s intricate ecosystem.

Fermented foods are teeming with live, beneficial bacteria known as probiotics. These friendly microorganisms act as reinforcements for our gut flora, promoting a balanced microbial environment and preventing the overgrowth of harmful bacteria. A well-balanced gut microbiome is not only vital for digestion but also plays a crucial role in supporting our immune system’s defense mechanisms.

Grow a Healthy Microbiome with Fermented Foods

Fermented foods have been an integral part of human diets and culinary traditions for thousands of years, providing both sustenance and unique flavors. Below is a list that are commonly available in the supermarket.

Yogurt: Yogurt is made by fermenting milk with live cultures of bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus. It’s a great source of calcium and protein, and the probiotics in yogurt can improve gut health.

Kefir: Kefir is a fermented drink made from milk, usually cow’s or goat’s milk. It’s made by adding kefir grains, which are a combination of yeast and bacteria, to the milk. Kefir is a great source of probiotics and can improve digestion.

Sauerkraut: Sauerkraut is a fermented cabbage dish that originated in Germany. It’s made by shredding cabbage and then fermenting it with salt and sometimes other vegetables, like carrots or onions. Sauerkraut is a great source of fiber and vitamin C, and the probiotics in sauerkraut can improve gut health.

Kimchi: Kimchi is a traditional Korean dish made from fermented cabbage and other vegetables, like radishes or carrots. It’s spicier than sauerkraut and is usually made with chili flakes and garlic. Kimchi is a good source of fiber, vitamin C, and vitamin K, and the probiotics in kimchi can improve gut health.

Miso: Miso is a traditional Japanese seasoning made from fermented soybeans. It has a salty, savory flavor and can be used in soups, sauces, and marinades. Miso is a good source of protein and fiber, and the probiotics in miso can improve gut health.

Tempeh: Tempeh is a fermented soybean cake that originated in Indonesia. It has a nutty, earthy flavor and a firm texture. Tempeh is a great source of protein and fiber, and the probiotics in tempeh can improve gut health.

Fried tempeh with rice and broccoli

Kombucha: Kombucha is a fermented tea drink that originated in China. It’s made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, known as a SCOBY. Kombucha is a good source of antioxidants and the probiotics in kombucha can improve gut health.

Pickles: Pickles are cucumbers that have been fermented in brine. They’re a great source of fiber and vitamin K, and the probiotics in pickles can improve gut health.

Cultivating a Fermented Food Habit: Tips for Boosting Intake

Incorporating fermented foods into your diet doesn’t have to be a daunting task. With a plethora of options available, there’s something to suit every taste preference. Whether you’re a seasoned sauerkraut enthusiast or a yogurt novice, there are strategies to help you increase your fermented food intake:

Start Small: If you’re new to fermented foods, begin by introducing them in small quantities to allow your digestive system to adjust gradually.

Explore Variety: Experiment with a range of fermented foods to find those that resonate with your taste buds. From classic options like yogurt and pickles to more adventurous choices like kombucha and miso, there’s a world of flavors to discover.

Homemade Creations: Consider making your own fermented foods at home. This not only gives you full control over the ingredients but can also be a fun and educational culinary endeavor.

Meal Incorporation: Incorporate fermented foods into your meals as toppings, dressings, or condiments. A spoonful of kimchi or a dollop of kefir can add a tangy twist to your dishes.

Snack Smartly: Choose fermented snacks like yogurt cups or kefir smoothies for a convenient and tasty way to get your daily dose of probiotics.

Final Thoughts:

As our understanding of the vital role our gut health plays in our overall wellness deepens, the allure of fermented foods becomes even more irresistible. These probiotic powerhouses offer a delightful path to better digestion, robust immunity, and potential emotional harmony. So, why not embark on a journey to explore the world of flavors from these tangy, zesty, and health-boosting fermented foods? Your taste buds and your gut will surely thank you.

How to Reduce Advanced Glycation End Products

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Reducing advanced glycation end products (AGEs) in your diet can reduce the risk of chronic diseases and prevent premature aging!

What are AGEs?

You may have heard of AGEs before, but what exactly are they? AGEs, or advanced glycation end products, are a type of harmful compound that forms when proteins or fats combine with sugars in the bloodstream through a process called glycation. These compounds are known to increase inflammation and oxidative stress and can damage tissues, contributing to the development of various chronic diseases. 

Where are AGEs found?

AGEs, also known as glycotoxins, are form when high fat animal foods, such as meat is exposed to high heat. Cooking methods like grilling, frying, and roasting, as well as processed foods tend to be high in AGEs.

Although the body has a way of eliminating AGEs, excessive AGEs in our circulation can produce harmful effects. Exposure to AGEs has been linked to an increased risk of inflammation, oxidative stress, and cell damage. These effects can lead to the development of chronic diseases such as diabetes, cardiovascular disease, and Alzheimer’s disease.

How can you avoid AGEs?

The main source of AGEs is from our diet. While the formation of AGEs is part of normal metabolism, excessive amounts may be harmful. There are several ways you can reduce exposure to AGEs.

  1. Cook using moist methods, such as steaming, poaching or boiling, that don’t involve high dry heat
  2. Limit your consumption of processed foods
  3. Use shorter cooking times
  4. Cook food gently using lower temperatures
  5. Include acidic ingredients, such as lemon juice and vinegar which inhibit the formation of AGE
Photo by Andy Kuzma on Pexels.com

The standard American diet is often high in processed foods that have higher levels of AGEs, so it’s important to limit your intake of these foods. Some processed foods that are high in AGEs include:

  • Hot dogs
  • Bacon
  • Sausages
  • Chips
  • Pizza

Carbohydrate-rich foods such as vegetables, fruits, whole grains, and milk tend to be lower in AGEs, even after cooking.  Foods that are lower in AGEs include:

  • whole-grain bread and pasta
  • yogurt
  • beans and legumes
  • fruit
  • low-fat milk products

There is evidence that maintaining a healthy gut microbiome may also contribute to lower levels of circulating AGEs. This is because gut bacteria have the ability to degrade AGEs during the digestive process. Consuming a diet rich in probiotic foods such as fermented foods -kimchi, sauerkraut, yogurt, kefir – and taking a probiotic supplement can support a healthy gut microbiome. You can learn much more about gut-friendly foods in a previous post – How to Heal Your Leak Gut.

Lastly, consuming a diet rich in antioxidants and phytochemicals may also contribute to reducing cell damage caused by AGEs.

A Diet low in AGEs

Human studies suggest that a low-AGE diet reduces oxidative stress and inflammation. These studies revealed increased insulin sensitivity, which can help maintain weight loss over time, as well as reduced markers of inflammation.

So what does a low-AGE diet look like? Here are two sample menus with some of my favorite meal plan recipes that utilize ways to reduce AGE levels:

Menu 1

Breakfast: Orange Cardamom Overnight Oats

Lunch: Kale and Sweet Potato Salad with Walnuts

Snack: Yogurt with Blueberries

Dinner: Whole-grain Pasta with Beans, Garlic, and Arugula served with Simple Poached Salmon

Menu 2

Breakfast: Chocolate Fudge Smoothie with Hemp Seeds

Lunch: Quinoa Tabbouleh

Snack: Low-fat Cottage Cheese with Raspberries

Dinner: African Peanut Stew with Sweet Potatoes and Spinach

Final Thought

The current AGE research demonstrates that a significantly reduced intake of AGEs can be achieved by increasing the consumption of fish, legumes, low-fat milk products, vegetables, fruits, and whole grains and by reducing intake of solid fats, fatty meats, full-fat dairy products, and highly processed foods.

Reducing your exposure to AGEs is a good way to support your overall health, prevent premature aging and reduce your risk of chronic disease. Making simple changes to the way you cook and eat can help protect your health in the long term by reducing the risk of cardiovascular disease, cancer, diabetes, and Alzheimer’s disease. If you need a little inspiration for healthy cooking, click here for my free weekly recipe!

How to Heal Your Leaky Gut

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Harvard Health calls it a “medical mystery” and “mysterious ailment.” It’s been linked to everything from gut troubles, autoimmune diseases, and even mental health concerns.

I’m talking about “leaky gut” or “intestinal permeability”—have you heard of it?

Many doctors and the established medical community may not recognize it, but there is growing research to suggest it is associated with many health conditions. Working in tandem with integrative medicine doctors, I have been able to help many people return to better health by healing their leaky gut.

What exactly is “leaky gut?” Do you have it? How does it happen? What can you do about it?

What is “leaky gut?”

Your gut (gastrointestinal system) is not just a 30-foot-long muscular tube (tract) that starts at your mouth and ends with you going to the bathroom. In fact, It’s a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps it moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. More and more research shows that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain.

Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer. In fact, this layer, if spread out flat, covers 400m2 of surface area! Those intestinal cells help the body to absorb what we need from foods and drinks, while keeping out what needs to stay out. It acts as a gatekeeper allowing in what your body uses, and keeping out the rest which ends up as waste. This ability to selectively allow some things in our gut to be absorbed while keeping others out is only possible if the cells are working properly and physically joined together very tightly. The bonds that keep the cells tightly together are called “tight junctions.”

Leaky gut happens when the tight junctions aren’t so tight anymore. The cellular barrier is irritated and weakened, allowing tiny holes to appear. These perforations allow things that normally would stay out of the bloodstream get into the bloodstream. Things like food particles, waste products, and bacteria.

When these get into the bloodstream your immune system is triggered to start fighting them. Similarly to how your immune system starts fighting the cold virus and causes inflammation. This immune reaction is normal and helps keep you healthy. 

Do you have a leaky gut?

The symptoms of leaky gut are similar to those of other digestive conditions like inflammatory bowel disease, celiac disease, and Crohn’s disease. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies. 

But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream which travels throughout your body, symptoms can appear anywhere. Studies show that leaky gut may feel like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems (e.g., acne, rashes, eczema). Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression.

Many of these gut and non-gut symptoms and conditions are linked to chronic inflammation, but more research is needed to understand how they are connected.

Even if you have some of these symptoms, the fact is, it’s very difficult to diagnose a leaky gut, nor how leaky it is. This means that, while there are some biomarker tests, there isn’t a reliable diagnostic test available just yet. So, it’s difficult to say whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another issue. 

What causes leaky guts?

It’s not 100 percent clear what causes those bonds to loosen and result in tiny perforations in the gut barrier. In fact, we’re just starting to understand how the gut barrier functions and there is a lot of ongoing research.

Part of leaky gut may be due to the genes you inherit from your parents. It can also be from medications or gut infections. Leaky gut is also linked to eating a diet that is low in gut-friendly fiber (adults should aim for 25-30 g of fiber per day). It can also be from consuming too much added sugar and saturated fat. Leaky gut may even result from stress or an imbalance in the diversity and numbers of your friendly gut microbes.

Also, as you age your cells can get damaged more easily and heal slowly, including the cells that line your gut. This can leave you more susceptible to loosening of the gut barrier.

What can you do about a leaky gut?

One way to approach a suspected leaky gut is to address inflammation and eat a more gut-friendly diet. This means reducing excessive alcohol and processed foods that tend to be high in fat and sugar or artificial sweeteners. It’s also a good idea to avoid foods that you’re allergic or sensitive to. For example, if you have diagnosed celiac disease, you want to be sure to stay away from gluten, as exposing your gut to it can cause a large inflammatory response.

Instead, enjoy more foods rich in gut-friendly probiotics and fiber – which is a prebiotic that feeds your friendly gut microbes. These include:

  • yogurt or kefir
  • fermented foods (e.g., kimchi, sauerkraut, and miso)
  • fruits and vegetables (e.g., berries, oranges, broccoli, carrots, and zucchini)
  • nuts and seeds (e.g., walnuts, cashews, and chia seeds)
  • Whole grains (e.g., oats, corn, and quinoa)
Photo by Marta Branco on Pexels.com

If you’re going to proactively increase your fiber intake, do it over several days or weeks because sudden increases in fiber can cause gas, bloating, and other gut discomfort. If you have IBS, check with a Registered Dietitian to see if certain fibers may worsen your condition and which are recommended.

Also, regular exercise can help your digestive system. This means taking even a 15- or 20-minute walk after you eat to help you digest your food. And don’t forget the importance of stress management, quality sleep, and not smoking.

If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms.

Take Action

When it comes to leaky gut, a few simple shifts toward a gut-friendly diet can help you navigate your symptoms and start the healing process.

A leaky gut is associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. There is no good diagnostic test at this time to know for sure if you have it or not. And remember, this is still a rather new area of research, so more information emerges all the time. 

In the meantime, if you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Try cutting down on alcohol, processed foods, and any that you may be allergic or sensitive to. Replace these foods and drinks with ones higher in gut-friendy probiotics and fiber. And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.