Fermented Foods: Do Your Belly Good

Hello everyone! Tonight's post is dedicated to something I have been experimenting with for some time now: fermented foods (cue "hallelujah.") People have been fermenting foods and beverages for many thousands of years to create medicinals and alcohol and to enhance the flavors. And if you haven't noticed, people are talking more freely about "gut health" and "probiotics" these days than ever before. It seems that fermented foods have top billing in every co-op and health food store. It's a full-on movement! Be that as it may, it occurred to me that many of y'all may not know much about fermented foods. Sure, you've heard of Kombucha and Kefir, and maybe you even drink them from time to time. But what makes them so good for you? If you can't answer that, you need to read on. Most of you know by now that my "medicine cabinet" is stocked with preventative and wellness-enhancing foods, drinks, natural supplements, herbs, and homeopathics. And now, after a couple of years of research and experimentation, fermented foods have premiere shelf space. I have come to understand just how healing high-quality fermented foods are for the gut, which has major impacts on the body. So, in typical "me" fashion, I am here to help you learn a little bit and discover how you can buy or even make your own fermented foods and which ones are mine and my family's favorites. You won't want to miss this...
Okay so...What ARE fermented foods? You probably know about many of them, including beer and wine (the fermentation of which turns sugars into alcohol, which is not exactly what I am talking about). Did you know that yogurt is a fermented food? What about kimchi or sauerkraut? Well, let me clarify one pt: some sauerkraut is fermented, most is not. Here's how to tell: if the cabbage is packed in vinegar to preserve and add tartness, it is not fermented. Pickling itself is not fermenting. Preserving a vegetable in vinegar does not yield the same health value as fermenting using live cultures. Read more about the difference between pickling and fermenting here. It's muy importante that you know the difference. Furthermore, I have discovered, thanks to my Aunt Susan, that just about anything can be fermented! She does lemons, guacamole, salsa, kefir water and milk, and kombucha, among others. And she swears that she has never felt better since she began consuming them daily. And I must admit, although I wasn't sure initially, I LOVE the flavor of her fermented salsa and guacamole. I am telling you! But there is more than just taste. Fermented foods, when done the right away, offer an abundance of lactic acid, digestive enzymes and live, "good" bacteria or "probiotics." This is a power-packed combo for the gut. And why does a healthy gut matter so much?

Maybe by examining the following "Gut Facts" you will begin to see why:

A) Your belly is home to a major part of your nervous system. It is created from the same tissue as your cranial brain, and in fact some of your most important hormones are created there. For instance, your gut produces 95% of your body's serotonin, your "feel good chemical." And your gut actually sends many more nerve impulses UP to the cranial brain than it receives (9:1 to be exact) from it. So it appears to actually be dictating more than it is simply answering/receiving. So what might that mean if your gut is unhealthy or imbalanced? How might it impact your thoughts and feelings? Medical research is proving more every day the large degree to which the gut impacts the psychological and emotional wellbeing of the body.

B) At least 60-70% of your immune system--your body's defense against disease and illness--is located in your gut! And, of course it stands to reason, that if your gut is out of balance or weak, your immune system is too. And without a strong immune system you can't fight infection or viruses, and you are more susceptible to cancers and other diseases. Antibiotics, when used sparingly and appropriately, can be and have been life-savers. But the problem is that WAY too many are prescribed today. Antibiotics, for their affects on the body, are serious medicine. And they have side effects. Every time you take one, you wipe out your gut flora, or your "good bacteria," which are a major defense for your body. And they take time to rebuild. Of course a weak immune system = more illness. Which means more medicine. And around and around we go. It is IMPERATIVE to your overall health to have a strong, healthy probiotic-rich gut. So if you take antibiotics to kill an infection, be sure to replenish your body with fermented foods and supplements. The same goes for your kiddos. There are plenty of kid-friendly supplements.

C) As we have seen a rise in the prescribing of antibiotics (which kill healthy gut bacteria) AND the introduction of GM foods, we have seen a corresponding increase in the rates of allergies, asthma, digestive problems and gut "disease." Diseases like Chron's, Irritable Bowel Syndrome, and a plethora of food allergies are all on the rise. I read one study that showed a 400% increase in food allergies since GMOs were introduced. Genetically modified foods are proven to impact and throw our gut flora out of whack, making us susceptible to all kinds of problems, so it's really no wonder. Also making the situation worse are the amount of chemical-laden food and processed--or "dead"--food that we eat around the globe. Some people eat little or no fresh, whole foods, and processed foods affect much more than our body weight. Probiotics, as well as digestive enzymes, are naturally occurring in whole, chemical-free (organic) unprocessed or minimally-processed foods, and our bodies' thrive on these types of foods as well because of our healthy, happy guts sending healthy happy signals to the brain and body. As a result, many health experts recommend probiotic supplementation and consumption of fermented foods. I take and eat both.

D) A mother's probiotics in her body pass to her baby in utero, during birth and during nursing. The state of the mother's gut actually impacts her baby from the prenatal to the postpartum period and beyond. So moms, it is particularly imperative that you have thriving, healthy bellies full of happy probiotics before you even get pregnant to best protect your babies from an early age. If you are thinking of becoming pregnant, or even if you already are, supplementing with a good quality probiotic is a must! It should also aid in digestion for those of you who have some digestive challenges during pregnancy. Read more here.

Now that you know how important the health of the gut is, you can begin to see why so much emphasis is put on "probiotics" and "fermented foods" these days. Fermented foods are a natural and easy way to get probiotics and lactic acid into the belly, balance the body's PH, promote digestion, and aid absorption of vitamins and minerals. Now on to my favorite fermented foods! 

I LOVE the taste of an intentionally fermented food--kinda zingy and tart, with a great kick. Goat and coconut yogurt, kefir water and kefir milk, kombucha, and good quality fermented (not pickled!) sauerkraut, pickles, and pickle relish are some of my family's favorites.

Goat yogurt: Noëlle's favorite breakfast!

For yogurt, I recommend you do your own homework, experiment and find your favorite. But get one that is organic (much better to drink organic milk), with little sugar and no artificial flavors or preservatives, and of course one that contains high concentrations of probiotics. You can also get really crunchy chic and make your own! You can find recipes and buy a starter online, it's actually really easy. I have seen it done, and I am seriously considering doing this using milk from our friend's goats. I could get it fresh and then turn it into yogurt. Easy breezy! And Noëlle loves her goat yogurt!

For kefir water, my mom makes her own and I get to partake in that deliciousness. It may be an acquired taste, and if so I have acquired it. Expect a very light kombucha-like flavor, as if you mixed kombucha with water. Kefir water and kefir milk take kefir "berries" to make. And you just have to feed and replenish every few days. It really is so simple! You can buy a kefir starter online or find one from a friend. As someone who has a sensitivity to dairy, I find that kefir milk doesn't bother me. Packed with digestive aids (probiotics and enzymes), it is so much easier to digest than milk. It is partially broken down, and some of the typical allergens are eaten up! That is the great thing about fermented products, they process food into a more easily digested and absorbable form.

As for kombucha, which is really just fermented tea, I make my own! About 3 years ago, a friend of mine gave me one of her kombucha "babies," and I have been making batches of it ever since! It only requires a "baby" (one is created by the "mama" every time you make a new batch) and a small amount of your last batch of tea, white sugar (this is what the cultures want to eat, not honey or brown sugar--I already checked!) and your choice of brewed tea. Instead of a baby, if you can't find one, you can always buy a starter online. I love homemade kombucha, and I change up the tea flavor to keep it interesting. Once prepared using a recipe online, let it set for at least 2 weeks, and then enjoy plain! It tastes like champagne to me. I also LOVE GT's Raw Organic Kombucha in a variety of flavors, including Gingeraid, Mango, and their Raspberry and Cherry Chia! And there is a local company called Rainbow Cloud that I discovered at the Tacoma Farmer's Market. I bought a jug of their ginger kombucha which was divine! When I spoke with them they told me they supply mostly co-ops and farmer's markets which I also like to support.

A family fave!

I buy my sauerkraut from Olykraut, it doesn't use vinegar in its fermentation (remember the difference between pickling and fermenting!), instead living organisms start to break down the cabbage, which creates the lactic acid that causes the tart flavor. Lactic acid balances the body's PH level, aids in digestion and prevents the growth of bad bacteria both in the food and in our bellies! I love their original flavor, and they have others to try as well. I eat it plain from the jar almost daily, Noëlle does too, and I crave the flavor. It's like a tart pickle. So delish! My mom actually buys and drinks their sauerkraut juice straight up. She's hardcore. Actually, fermented sauerkraut juice is part of the GAPS diet, which promotes natural healing of the gut. Something many people could benefit from, especially those with digestive problems or gut "disease."

For fermented pickles and pickle relish, I stick with Bubbies' kosher dills, dill relish, and bread and butter pickles, none of which use vinegar but instead are naturally fermented. I really want you to try fermented pickles, I think you will like the flavor and welcome the change! Most importantly, you will be doing your body good every time you snack on one. As a true pickle-lover, to find a variety that is actually really good for me was such a score! Of course I am known every now and again to enjoy a large pickle from the ballpark or even a klaussen dill spear ;) I never claimed to be perfect.

Read more about the beneficial components of fermented foods here. It's impressive, their health benefits!

And read more about the importance of a healthy gut here. It really is serious! This is important for everyone to know, especially those who suffer from food allergies, gut disease, digestive problems, and even emotional conditions such as depression. If that is you or someone in your family, I recommend you look into this more. There is plenty of information online, and a good naturopathic doctor should be able to help you if you want to introduce fermented foods and probiotics and even try GAPS. Healing the gut naturally, if it can be done (and usually it can), is much better than a lifetime of medication and discomfort. So give it a shot!

That's it for today! It's 10 pm, and there really is no smooth way to end a post at 10 pm, especially after a 17-hour day (thank you, Noëlle's teeth!) So in closing, I urge you to give some of these things a shot. Even if making your own fermented foods seems like a lot, just make a trip to your local Whole Foods or Central Market or co-op, and pick up some kombucha or kefir. And switch from those Klaussen dills to some Bubbies fermented dill pickles or Olykraut sauerkraut, and feel awash in tangy wellbeing. Now, as I take my last sip of delicious local red wine (another favorite fermented food!), I bid you goodnight. Sleep tight.

Health and happiness from our family to yours,

Ms. Crunchy Chic