Gut Health + Fermented Foods

ever wondered what gives yogurt its tang or how pickles get their brine-y taste? this is fermentation at work. not only do fermented foods add flavor to your meals, but they also play a vital role in keeping your gut healthy and happy. continue reading to learn how fermentation works, why it's beneficial, simple ways to include them in your diet + how to make your own.

the science behind fermentation

fundamentally, fermentation is nature’s way of preserving food and boosting its health benefits. 

microorganisms such as bacteria, yeast, and fungi break down sugars and starches in food. this process produces alcohol or acids, which act as natural preservatives. the result of this process is what gives us fermented foods, nature’s made gut health nutrient powerhouses!

benefits of fermented foods

probiotics: fermented foods are jam packed with probiotics, which boost the population of good bacteria in your gut. a balanced gut microbiome aids digestion, improves nutrient absorption, and supports the immune system.

nutrient absorption: fermentation can increase the availability of nutrients, making them easier for your body to absorb. for example, fermented dairy products can be better sources of B vitamins and vitamin K2.

digestion aid: consuming fermented foods can help alleviate digestive issues like bloating, constipation, and gas. they promote a healthy digestive system by enhancing gut flora diversity.

examples of fermented foods

sauerkraut

kimchi

kefir

pickles/pickled vegetables

kombucha

miso

tempeh

sourdough

how you can incorporate more fermented foods into your diet

add a spoonful of kefir to your morning smoothie for an added probiotic boost

snack on a handful of kimchi or pickles between meals

top your salads with a sprinkle of sauerkraut 

pair fermented veggies with your meals to enhance flavors and aid in digestion

DIY sauerkraut

ingredients:

1 medium cabbage

1-2 tablespoons of sea salt

instructions:

shred the cabbage and place it in a large bowl. sprinkle it with sea salt

use your hands to massage the cabbage until it starts to release its juices. this takes about 10 minutes

firmly pack the cabbage into a clean glass jar, pressing it down so that the liquid covers the cabbage

cover the jar with a cloth and let it sit at room temperature for about 1-2 weeks. taste regularly until it reaches your desired tanginess

once fermented, seal the jar with a lid and store it in the refrigerator

fermented foods are not only delicious but also a great way to show up for yourself. by incorporating a variety of these probiotic-packed additions into your diet, you'll be showing love to your gut the way it deserves. 

your gut will thank you. enjoy.