Listen to Your Gut (It Wants Fermented Foods)
When I hear the words “gut microbiome” my ears perk up. (Yes, I’m a dork.) Do you know why? Because there’s a fascinating inner space situation going on inside of every one of our gastrointestinal tracts, where an ecosystem of trillions of bacteria and microorganisms representing more than 500 different species are living. And like outer space, scientists are still learning new things about it every day.
In his book “The Gut Balance Revolution,” Gerard E. Mullin, MD, sums it up like this, “there are few ecosystems on the planet that are as complex as the one inside of you. The species density and biodiversity of the human large intestine is nearly equal to that of the Amazon rain forest." (Tell me that doesn’t blow your mind!)
As amazing as this information is, why should anyone care about this? Because that wonderful Whoville living inside each of us is doing some huge jobs, including protecting us against pathogens, producing vitamins and minerals, helping train the immune system and modulating the nervous system. A balanced gut microbiome leads to health and optimal weight. An unbalanced one can throw everything off, leading to chronic inflammation and a variety of disorders.
One of the ways we know to keep your gut microbiome in balance is by including probiotic-rich foods in your diet. Probiotics are live microorganisms often referred to as “friendly bacteria.” Eating probiotics is like sending in the good guys as reinforcements to the little workers inside your gut, holding back the bad bacteria. And the best way to deliver these backups is through fermented food.
Fermentation occurs when natural bacteria feed on the sugar and starch in food and beverages, creating lactic acid. This process creates an environment that promotes beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria. Common probiotic-rich fermented foods and beverages you can find in most grocery stores include:
Yogurt
Sauerkraut
Kefir
Miso
Kimchi
Tempeh
Kombucha
Are any of these foreign words to you? You most likely know all these foods in their pre-fermented form: milk, soybeans, cabbage, tea. But the fermentation process transforms their flavor, giving them a tangy, sometimes crunchy quality and, dare I say, kick.
Maybe you’re thinking fermented foods just aren’t for you. But I challenge you to give one of them a try this Fermented February (I couldn’t resist the alliteration). Maybe you include plain, sugar-free yogurt into your breakfast or snack (a little drizzle of honey adds some lovely sweetness). Maybe you sub out your preferred milk for kefir in a smoothie. Maybe it’s adding a couple of tablespoons of sauerkraut to your dinner plate a few times in a week (my favorite brands are Wildbrine and Trader Joe’s). Order a bowl of miso soup the next time you’re at a sushi restaurant. Buy a couple of bottles of kombucha to try and pour yourself a small glass (don’t drink a bottle all at once…it can be a little much for beginners).
The fermented food nerd I am, I want to launch into how you can make your own at home, but I’ll hold off on that for now. (Feel free to ask if you’re interested.)
Show your gut microbiome some extra love this month and feed it some friendly bacteria! I’d love to hear whether you try something new in February or how you currently fit fermented foods or beverages into your diet, so please share in the comments below.
Here’s to your guts, Healthy-Curious ones! xoxo