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.

10 Foods To Eat in 2021 To Boost Your Immunity

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We all know hindsight is 20/20! Well, Year 2020 has sure shown us that our health can be tenuous if we are not resilient. Individuals who are medically comprised and the elderly have been most vulnerable during the pandemic due to their weaken immune system.

Besides the obvious precautions of social distancing, wearing a mask, and diligent hand washing, what protects us most against COVID-19 is our body’s natural immune system. It is undeniable that our diet can influence our immunity significantly.

As we head into 2021, if you are going to set one new year’s resolution, let it be….. building a stronger immune system. Here are 10 foods that will boost your immunity:

1. Elderberries

The berries and flowers of elderberries, from the plant species Sambucus nigra, are loaded with immune-boosting antioxidants and vitamins. Elderberry, a strong anti-viral, is particularly effective at fighting upper respiratory infections. Fresh elderberries are not commonly sold in the grocery store but you can find elderberry tea and syrup at health food stores and online. There are other delicious uses for elderberries if you are willing to spending a little time in the kitchen.

2. Chocolate

Chocolate comes in many varieties but it is the dark chocolate that offers health benefits. Dark chocolate contains much higher levels of flavonoids, antioxidants that protect our cells from damage and inflammation.The darker the chocolate, the more antioxidants and less sugar. I suggest 70% cocoa or more but chocolate with much higher cocoa may taste too bitter for some. Dark chocolate bars make a good snack, as long as you keep moderation in mind.

3. Garlic

Garlic is widely used in many cuisines and it adds great flavor to food. Few of us think of its health benefits when we are savoring our garlic noodles but its immune-boosting properties come from a high concentration of sulfur-containing compounds, such as allicin. These compounds have been found to significantly reduce inflammation and protect against certain bacteria, such as Helicobacter pylori.

4. Ginger

Ginger has been used for thousands of years in the Far East for its medicinal properties. A pungent spice for both savory and sweet dishes, ginger has potent anti-inflammatory and anti-oxidant effects that are beneficial to a healthy immune system. Research has shown that ginger may inhibit certain inflammatory conditions such as arthritis, and other immune-related conditions, including allergies, asthma, and colds.

5. Turmeric

This golden yellow spice is a key ingredient in curry dishes and has been used for centuries in Ayurvedic medicine to treat a variety of inflammatory conditions, such as allergies, diabetes, and ulcers. Studies have shown that curcumin, the active compound in turmeric, may boost the immune system by activating certain immune cells and targeting proinflammatory cytokines. Cooking with turmeric is not complicated but do add some black pepper to enhance the absorption of curcumin.

6. Matcha Green Tea

Matcha is a fine bright-green powder produced by grounding young green tea leaves. Because of entire leave is used rather than steeping green tea leaves in water, Matcha can be as much as 3 times more concentrated in caffeine and flavonoids than green tea. These antioxidants support the immune system by protecting our cells against free radicals and oxidative damage. Matcha has an earthy, almost sweet, vegetal flavor. You just add boiling water to Matcha powder and stir. Beware of the added sugar when ordering Matcha in a cafe – an average cup at Starbucks has 30 grams of sugar!

Photo by Anna Tukhfatullina Food Photographer/Stylist on Pexels.com

7. Nuts

Nuts are among the best sources of vitamin E, a fat soluble antioxidant involved in immune function. Vitamin E has the ability to regulate the body’s immune system by stimulating the activity of natural killer cells, white blood cells involved in the innate immune response. The vitamin may reduce the risk of certain infections, including respiratory infections. In addition, vitamin E deficiency may result in an impaired immune response. Make sure your diet is adequate in vitamin E in by eating nuts, including almonds and hazelnuts, and other vitamin E-rich foods regularly.

8. Cruciferous vegetables

Cruciferous vegetables – kale, cabbage, collards, broccoli, Brussels sprouts, cauliflower, and mustard greens – provide sulfur-containing compounds, as well as vitamins, minerals, fiber, and phytonutrients. Research suggests that cruciferous vegetables may support immune health by reducing the risk of certain cancers, such as gastric and prostate cancers, as well as by exerting anti-microbial activity, which may protect against gastrointestinal infections.

9. Fatty Fish

Fatty fish is rich in omega-3 fatty acids, specially omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have anti-inflammatory properties such as reducing the levels of pro-inflammatory omega-6 fatty acids involved in heart disease and arthritis. Best sources of omega-3s are wild salmon, sardines, herring, and anchovies.

Wild Salmon

10. Fennel

Aside from its many culinary uses, fennel and its seeds offer many immune-boosting properties. Research has shown that fennel has anti-microbial and anti-viral activity, and has the potential to protect against infections and various gastrointestinal conditions. Both the fennel and its seeds are low in calories but high in fiber, vitamins, and minerals including calcium, potassium, and phosphorus. To reap the health benefits of fennel, try incorporating raw fennel bulb into your salads or using the seeds to flavor soups, broths, baked goods, and fish dishes.

Take Action

Our body’s incredible immune system is designed to protect us from harmful threats in our surrounding. Although It will flight foreign invaders with specific inflammatory responses, what makes people sick is a combination of environmental exposure and their level of resilience. Why not eat delicious healthy foods to show some support for your disease-fighting cells!

How to Choose Probiotic Supplements for Digestive Health

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Are pill-based probiotics really effective for digestive health? Maybe for some people, but not everyone. For example, one clinical study showed that up to 40% of patients taking probiotic supplements did not have any signs of colonization—and subsequently, any related digestive benefits. These results reflect what many health practitioners observe regularly: A significant number of patients don’t achieve relevant results using standard probiotic supplements.

As a Registered Dietitian Nutritionist, I always recommend food first when possible, for achieving optimal health. For those who are allergic to or don’t like food sources of probiotics – yogurt and fermented foods, such as kimchi, kombucha, sauerkraut, and fermented vegetables – you may need to consider taking a supplement to ensure you are on track for a healthy microbiome.

Unfortunately, not all supplements are created equal! Since the FDA does nothing to ensure safety and efficacy of dietary supplements and leaves the responsibility with the individual product manufacturers, it makes it challenging for consumers to find products that are safe, effective and worth the cost. Here are some general guidelines to help you navigate the dietary supplement marketplace:

  1. Don’t decide on nutritional supplements based on cost alone. You truly get what you pay for in this case.
  2. Avoid ordering your supplements from Amazon. Many counterfeit goods are sold by third parties on Amazon. It’s not worth saving a few dollars if you can’t be sure of the contents in the container.
  3. Buy products from high quality companies. High-quality companies will pay for third-party testing to confirm the presence of ingredients, the potency of ingredients, and the absence of contaminants. Quality companies go above and beyond the requirements of cGMPs (current good manufacturing practices) and get third-party certifications related to their manufacturing practices. 
  4. Consult a qualified and trusted health practitioner, meaning someone who has formal academic training in Nutrition with credentials and knowledgeable of your health condition and needs.

When it comes to Probiotics, I have a few specific recommendations:

  1. Choose a supplement with a high number of different strains. Your gut contains over 500 species.
  2. Consume adequate doses to achieve desired results. Effectiveness varies but 5 to 10 billion colony-forming units (CFUs) per day is a good target.
  3. Ensure your supplement contains live strains of bacteria. Probiotic bacteria need to be alive to be effective.
  4. Take your probiotics with a source of prebiotic fiber (see food sources in my recent Microbiome blog post) can help to “feed” the good organisms in the gut.

With hundred of probiotics out there, it can be overwhelming to choose one even with the above guidelines. I highlighted a new product, SynerGI, from my Wellevate Supplement Dispensary that’s worth trying.

Introducing SynerGI

Botanically-Enhanced Probiotics with POS (pectic-oligosaccharides) by Clinical Synergy Professional Formulas. This live-fermented, synbiotic beverage delivers advanced, fast-acting support for digestive health and microbiome vitality.

SynerGI features a powerful liquid delivery system that provides live clinically-tested lactobacillus strains, fermented with 19 organic digestive-supporting herbs, organic berry juice, and pectic oligosaccharide (POS) prebiotic nutrient to support a healthy terrain. SynerGI is non-GMO and contains no artificial preservatives, sugar, gluten, dairy, or lactose.

Live Bacteria

SynerGI contains 8 strains of live beneficial bacteria that deliver a broad-spectrum of digestive, immune and overall health benefits. For example:

  • Bifidobacterium lactis supports nutrient absorption and healthy bacterial populations. B. lactis converts carbohydrates into lactic acid, vitamin B, and other key nutrients, and encourages an optimal low pH environment for healthy microbiome populations to thrive.
  • Bifidobacterium longum promotes a healthy gut environment and supports GI lining integrity; converts carbohydrates into lactic acid and prebiotic oligosaccharides into energy.
  • Lactobacillus acidophilus produces vitamin K and other nutrients that support a healthy microbiome. L. acidophilus also promotes metabolic balance, immune function, and other areas.

As a live-fermented, synergistic formula, SynerGI provides multi-targeted support for key areas of digestive health:

  • Supports a healthy microbiome
  • Relieves occasional diarrhea and constipation
  • Supports long-term digestive function and motility
  • Promotes nutrient absorption
  • Supports GI lining integrity
  • Supports Immunity

Clinical Synergy Formulator Dr. Isaac Eliaz has been using this unique synbiotic to provide advanced digestive and immune support for his patients. This revolutionary formula is now available through the Clinical Synergy Professional Formulas line. You can save 10% by ordering SynerGI through my online store.

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