In the month of May, we are focussing on digestive health so what better time to write about my crazy love for fermented foods!
Fermentation is not new to the human race, it dates back thousands of years and played an integral role in shaping cultures, cuisines and economies across our great planet. We have been exposed to many fermented foods from different cultures that have become staples in our own homes… from cheese to kimchi, pickles to sauerkraut, and soy sauce to prosciutto.
Mmmm …. cheese…
Fermentation probably started as a way to preserve food but over time changed into a culinary art form, a source of cultural identity, and most importantly… and amazing addition to human nutrition and health!
I have often read that “fermented foods are a ‘quiet hero’ often overlooked amidst the cacophony of dietary trends”. They offer a plethora of health benefits that modern science is only just beginning to fully appreciate. Plus… they are super tasty! Mmmm… cheese…
Here are a few of the many amazing benefits of incorporating some fermented foods into your every day life to help naturally support you gut health and general well being:
Gut Bliss: Cultivating Your Microbiome Your gut is a bustling metropolis, home to trillions of bacteria that play a pivotal role in your overall health and well-being. Fermented foods, brimming with probiotics—those friendly bacteria—act as the architects of a thriving gut microbiome. By populating your digestive tract with these beneficial microbes, fermented foods bolster digestion, alleviate digestive discomfort, and fortify your immune system against invaders. Say goodbye to bloating and sluggish digestion, and hello to a happier, more resilient gut!
Nutrient Superhighway: Unlocking Absorption Ever heard the phrase "you are what you eat"? Well, with fermented foods, it's more accurate to say "you are what you absorb." Through the magic of fermentation, these foods undergo a transformation that not only enhances their flavor but also unlocks their nutritional potential. By breaking down complex carbohydrates and proteins, fermentation increases the bioavailability of essential nutrients, ensuring that your body can readily absorb and utilize them. That means more bang for your buck in terms of vitamins, minerals, and antioxidants—nourishing your body from the inside out.
Immune Empowerment: Fortifying Your Defenses Picture your immune system as a mighty fortress, standing guard against invaders seeking to wreak havoc on your health. Fermented foods serve as the frontline soldiers, arming your body with the tools it needs to fend off threats and maintain balance. Probiotics found in fermented foods stimulate the production of immune cells, regulate inflammation, and strengthen the gut barrier—creating an environment where pathogens struggle to gain a foothold. With fermented foods by your side, you'll be better equipped to ward off colds, flu, and other common ailments, allowing you to live life to the fullest.
Mood Magic: Nourishing Mind and Spirit As the saying goes, "the way to the heart is through the stomach"—and science is beginning to uncover the profound connection between gut health and mental well-being. Fermented foods, with their abundance of probiotics, have been shown to exert a positive influence on mood and cognition. By modulating neurotransmitter activity and reducing inflammation, these gut-friendly foods can alleviate symptoms of anxiety and depression, leaving you feeling lighter, brighter, and more resilient in the face of life's challenges.
Ageless Vitality: Sustaining Health Through the Years Aging gracefully isn't just about counting wrinkles—it's about maintaining vitality, energy, and resilience as the years go by. Fermented foods offer a natural fountain of youth, supporting longevity and vitality from the inside out. With their potent mix of antioxidants, probiotics, and bioactive compounds, fermented foods help combat oxidative stress, reduce inflammation, and protect against age-related diseases.
WOW – fermented foods sound amazing right?!?!?! Well, trust me… they are even BETTER than they are cracked up to be! You can choose to eat a meal of fermented foods (like yogurt for breakfast) but all you really need to do in order to start enjoying the benefits that fermented foods can bring to your digestive health… is to eat a spoonful or two of your fermented food of choice with your meal – this can really start to support general digestion.
Another wonderful thing about fermentation is that you can easily do it yourself at home with minimal fuss and it doesn’t require learning a huge skill set. Here are a few things I make myself that are very easy for anyone to make:
Sauerkraut – you don’t need a big crock or weighted lids, you can simply buy a fresh (this is key) cabbage at the farmer’s market or grow it yourself, shred the cabbage, add some salt, squish salted cabbage till it breaks down and releases its juices. Pack the cabbage into some quart mason jars and leave on your counter for 3 to 7 days. Make sure the cabbage stays underneath the liquid – you can manually push it down with a spoon or use some canning glass weights to keep the cabbage submerged. Burp those jars a couple of times a day. My only other advice is to not fill them too full because if you have a really fresh cabbage they may overflow from all the amazing fermentation that is going to happen! Put it in your fridge and it will last up to a year. I have some 8 month jars in my fridge right now – there is a mellowed and well developed flavour going on that is just divine!
Lacto-fermented lemonade – every year when the birch sap flows, I take the opportunity to make some fermented lemonade as the birch sap has a tendency to naturally ferment so with the addition of some organic cane sugar and whey it makes a very nice smooth probiotic beverage. I make it in a gallon jar and add about 1 cup of freshly squeezed lemon juice, ½ cup of cane sugar, 1 cup of whey and birch sap. I also throw in a handful of last years raspberries that are in my freezer – the fruit has natural sugars and yeasts that support the fermentation. Few days on the counter at room temperature and it is ready to be enjoyed.
Fermented garlic and honey – this is a new ferment for me and I made it for the first time last fall and boy did it ever come in handy through the cold and flu season! Garlic + honey = a double whammy of natural antibiotic, anti-viral and antioxidants all wrapped up in deliciousness! Add some fermentation to this powerful mix and it is practically bullet proof! And so easy to make! Fresh garlic (farmers market or grow it yourself) and some local raw honey. Put it all in a jar and leave it at room temperature for a couple of weeks. Depending on how fresh your ingredients are it may bubble over as well so don’t fill it too full! I was lucky enough to have my own home-grown garlic and my own honey bees (can’t get much fresher than that!) so that was a bubbly jar! This last fall and winter, I took a tsp of honey or sometimes just ate a chunk of garlic (which had a caramelized texture at that point) every time I felt a little tickle in my throat or was just feeling ‘off’ and I avoided any sickness for the whole season.
Yogurt – I made my own yogurt for the first time just last week! Where has this been all my life! Also very easy to make and there are a few different methods that you can use. I opted to use the instant pot as it just seemed easy and less monitoring involved. I also made it with fresh raw milk and some powerful cultures from an existing homemade SIBO yogurt. So delicious! Mixed some with my own honey yesterday and it is beyond heavenly! Never saw my husband eat so much yogurt as I have this last week … this is going to be a thing in our house moving forward!
Fermentation doesn’t have to be hard and a chore! I pick low maintenance foods and methods so I get the gut health benefits with minimal fuss and time investment. This allows me to stay engaged and keep doing it and expanding my list of delicacies at my own pace! If you are still intimidated by the process, find a friend who has done it before and spend a couple hours learning and helping put something into action!
Embrace the tang, sip the kombucha, and savor the sauerkraut—your future self will thank you for the gift of vibrant health and well-being.
Mmmm… cheese! (which I make as well, but it is not on the ‘easy’ list!)
On Wednesday, May 8th please consider joining us in person or online for our last Breath Therapy Class of the season where we will be focusing on the digestive system! Click here to learn more!
Much Love!
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