Did you know that there are over 100 trillion tiny little bacteria living in your digestive tract? That’s 10 times more bacteria than cells in the human body. With such enormous quantities, you can see why looking after them is super important to your health and wellbeing. Increasing their numbers is the quickest way to get glowing skin, optimal digestion, excellent elimination, and to really nix inflammation.
In fact, just about every area of your health can be enhanced by getting more of the good guys into your gut. Heaps of research is coming out showing significant correlation between the level of healthy bacteria in your gut and things like obesity, inflammation, autism, autoimmune disease and even mental health.
Unfortunately, even though these tiny critters are so important to our overall wellbeing, they are often ignored. The traditional Western diet and lifestyle doesn’t do much to promote their growth, and in fact, often does just the opposite. Things like sugar and gluten (common to just about every item of processed food you can think of) as well as the over-prescription of antibiotics and other meds, all contribute to an internal environment that’s not conducive to flourishing flora.
The good news is that there’s plenty you can do to promote the growth of these little guys and therefore your overall health. Naturally fermented foods are key. Although every indigenous culture in the world has historically consumed fermented foods, these days our Western consumption is drastically inadequate, and typically limited to either fermented dairy or alcohol, both of which are frequently high in sugar, low on health, and less-than-ideal sources of probiotics.
Here are my top 5 fermented foods that can help you create a gut environment that allows healthy bacteria to thrive and multiply:
- Sauerkraut
This fermented cabbage dish has long been enjoyed in Bavarian countries for its full-bodied flavor and health-giving properties. What most people don’t know is that you have to find RAW sauerkraut, not the boiled, pickled kind you’ll find on the grocery store shelf. Instead, head to your local health food store and look in the refrigerated section. Enjoy a couple of forkfuls before a meal, as a side dish, as a salad topper or mixed up in a slaw.
2. Kefir
Originating in Russia, this super-potent drink packs a powerful probiotic punch. Traditionally it was made by fermenting milk (cow, goat or sheep’s milk) with kefir ‘grains’ to make a yoghurt-style drink. These days, lots of different things are fermented into kefir, my favorites being coconut cream and coconut water. You can buy ready-made kefir at health food stores, or make your own really simply using kefir grains (purchased online or from a health food store) and your chosen liquid. A few mouthfuls is enough to supercharge your gut health.
3. Kombucha
This fermented black tea drink is fizzy, delicious and slightly addictive! It’s no stranger to New Yorkers (have you been to the fabulous kombucha bar in Union Square? It’s well worth a visit next time you’re in town!) and as well as being incredibly tasty, gives you a big hit of bacterial goodness. Made with a special type of fungi, it contains a diverse range of microorganisms to help you build a really strong gut. Try to find a low-sugar variety for maximum effect.
4. Pickles
My dad was so happy when I told him he could chow down on pickles to his heart’s content! These ubiquitous little cukes are as healthy as they are tasty. Just make sure you’re using a low salt and low sugar variety, and raw is best.
5. Miso
This fermented soybean paste – a staple of Japanese cuisine – is one of my favorite go-to snacks. Just stir a dollop into a cup of boiling water and you’ve got a hearty savory snack to get you through the afternoon, sans sugar and salt. It’s full of health-enhancing minerals and has millions of microorganisms to boot.
So give your gut some lovin’ by trying these fermented foods today. Your whole body – including your heart – will thank you for it.
Do you have a favorite fermented food to add to this list? Tell me below!