YOUR MICROBIOME, FERMENTED FOODS And Why You Should Be Eating Them-Plus a Simple Recipe to Get You Started

A PROBIOTIC FEAST FOR YOUR GUT

Our Miraculous Microbiome

Most of us have probably heard the term “microbiome” by now. This term refers to the trillions of microorganisms that live in and on our bodies. Initially misunderstood by our ancestors, they are now known to play an instrumental role in all of our body processes and keeping us healthy.

Our gut microbiome is estimated to weigh between 2-5 pounds! Its functions are many, and our microbiome's health is the foundation of our health.

“All disease begins in the gut.” -Hippocrates

Your Microbiome is Like a Bustling City

If you picture a big city, you can liken your microbes to the citizens. They live in different areas like your skin, mouth, gut, etc.

Like in a city, there are good and bad citizens, or good bacteria and harmful bacteria. When there are too many bad bugs, chaos and illness or disease ensue.

Everything from auto-immune, cancer, weight issues, mental problems, allergies, metabolic disease, diabetes, etc. The implications are endless.

A Happy Microbiome

Your entire body is healthier and happier when you have a microbiome full of beneficial and healthy microbes. The good microbes help fight off harmful bacteria, help you digest food, process sugars, lower inflammation, regulate brain health, and improve your immune system.

What do the helpful microbes like to eat? What is their preferred food? They LOVE fiber!

If you were to picture an ideal feast for your microbiome, one that would keep them thriving and happy and thus keep you thriving and happy, you would find an array of fiber-rich foods! Vegetables, fruits, legumes, whole grains, nuts and seeds, and fermented foods.

In comparison, some foods hurt the microbiome by disrupting the balance and increasing the growth of harmful or pathogenic bacteria.

I consider the foods that harm the microbiome to be “food-like” substances. These are the foods you find in boxes and packages, at fast food restaurants, and 75% of the foods at the grocery store. Not foods that our ancestors would have eaten. Sugary foods and beverages, highly processed foods, artificial sweeteners, excessive alcohol, and antibiotic-treated or hormone-fed animal products. Animal products do not contain any fiber and should be minimized. All of these foods promote the growth of pathogenic bacteria that lead to a host of problems in our bodies.

How to Increase Our Beneficial Bacteria With Fermented Foods

Store-bought probiotics became popular in the 1990s and early 2000s, with scientific research finding the potential health benefits of beneficial bacteria.

Still, the idea of “beneficial microbes” dates back to the late 19th century, with Russian biologist Elie Metchnikoff finding and studying the benefits of consuming beneficial bacteria.

But for thousands of years before this, many cultures have understood the benefits of fermenting foods for health. They may had yet to understand the science, but the benefits were recognized just the same!

“YOU CAN GET THE SAME AMOUNT OF PROBIOTIC BACTERIA IN JUST ONE JAR OF KIMCHI OR SAUERKRAUT AS YOU COULD GET IN EIGHT TO TEN BOTTLES OF PROBIOTIC SUPPLEMENTS. “
-Susanne Bennet, The Kimchi Diet

Enter Fermented Foods

Study after study has shown that the fastest way to change our microbiome is to change what we eat. It is scientifically proven that the bacteria in our gut change for good or bad hours after consuming certain foods.

Scientific studies show some benefits you can look forward to when making fermented foods a regular part of your diet…

Better digestion and bowel movements.
Weight loss.
Improved cardiovascular health.
More energy.
Less brain fog and increased mental clarity.
Some cancer and disease prevention.
Clearer, more vibrant skin.
Stronger immune system.
Improved gut health: 70-80% of our immune system resides in our gut.
Healthy blood pressure.
Improved antioxidants and anti-aging.
Better overall mood.

Anti-Inflammatory Benefits

Chronic Inflammation is implicated as the root cause of many ailments and diseases today. When the good microbes have enough dietary fiber, they produce short-chain fatty acids or SCFAs.

SCFAs serve as an energy source for the cells lining the colon and contribute to overall energy production. They regulate inflammation in the gut and throughout the whole body. They modulate cytokine production, which, as we know from events in 2020, is detrimental to health.

Butyrate, in particular, is an SCFA known for its beneficial impact on the gut. It’s a key player in helping produce beneficial bacteria and helping to fight inflammation.

When something as easy and tasty as adding a couple of tablespoons of fermented foods each day helps with inflammation in this amazing way, that’s a win in my book!! Sauerkraut is a daily thing on top of my salad; sometimes, it even acts as the salad dressing; yum!

How to Make Sauerkraut

Making your own sauerkraut at home is fast, easy and inexpensive!

You will need:

-1 medium to large head of cabbage (about 2 pounds)

-1 TBSP of salt, non-iodized, as iodine harms the beneficial bacteria. Preferably use sea salt. Some of my favorites are Redmond’s Real Salt, pink Himalayan sea salt, and Celtic sea salt.

You can add spices like dill, caraway seeds, peppercorns, and other veggies, such as carrots. The options are endless: experiment and have fun!

First, clean your hands, fermentation vessels, and cutting board. Hot, soapy water will do the trick. Avoid antibacterial soap; we don’t want to harm the beneficial bacteria.
Take off the outer edges of the cabbage and save them; you will use them later.
Shred the cabbage; you will find the thickness you like. I prefer to cut it by hand instead of using a food processor, as I feel it stays crunchier if it isn’t shredded too finely.
Put the cabbage in a large mixing bowl and sprinkle the salt over it. You can begin massaging the cabbage with your hands. You want to break down the cellulose so it gets a little softer and starts releasing liquid, so get in there and work it! Sometimes, I will stand on a small step stool so I can really squeeze and crunch the cabbage with my hands, or I will move it to the kitchen table so it’s easier to reach.
Add any spices now and mix lightly. Your cabbage should have produced a nice bit of liquid as you have worked it. You can let it sit for an hour or so to make more liquid. Place a dish towel over the bowl and give it a little time.
Now is the time to pack the cabbage into your preferred fermentation vessel. I like to use 32oz or 64oz mason jars for my ferments. Pack the cabbage firmly using your hand or fist; you want it packed tightly. Leave some room at the top, as the cabbage will expand as it ferments.
Add any remaining liquid left in the bowl Once your cabbage is packed in the jar. You want your cabbage to be under the liquid. You risk mold if any of the cabbage is above it. If you need more liquid, mix 1 tsp of salt in 1 cup of purified water and add it to the jar until the ferment is fully submerged.
Place one or two reserved cabbage leaves on top of the ferment, tucking the shredded cabbage under it. Place a glass fermentation weight on top of that. If you don’t have glass weights, you can boil some rocks, place them in a baggy, and use that.
I like to use a fermentation lid; my favorite is the Easy Fermentor lid by Nourished Essentials.
If you do not want to use a fermentor lid you can simply use a coffee filter or clean cloth to cover the mason jar. Add a rubberband or metal ring from the mason jar top to keep it in place. Place the jar in a cool, dark place for as little as one week or up to four weeks. My sweet spot is usually around the 2-week mark. That amount of time gives it a pleasant sour taste and crunchy texture.
Once the ferment is to your liking, you can place it in the refrigerator to slow or halt the fermentation process. If stored properly, it can last for six months or longer, although mine is always gone way before that!

Enjoy, but be prepared; fermenting can be addictive!!