Top 10 Fermented Foods

1. SauerkrautTraditionally made from white cabbage, but it can also be made with red cabbage. Sauerkraut is rich in dietary fibre, B vitamins, Vitamin K & Vitamin C.It is an ideal source of trace minerals which are important for blood clotting & healthy bones. It is extremely cheap & easy to make. Add a spoonful of sauerkraut to your salads or soups 3-4 times per week for optimum health benefits.

   

2. KimchiKimchi is a Korean delicacy that dates back to the 7th century. It is a spicier version of sauerkraut. It is typically made with Chinese leaves, garlic, ginger & chillies. These add potent anti-inflammatory and antioxidant properties to the probiotic benefits.It can be added to stir-fries & ramen bowls for a strong flavour boost.

   

3. KombuchaA fermented tea drink, made from tea & sugar using a colony of yeast and bacteria known as a SCOBY. It sounds terrible but tastes delicious!It can be flavoured with different fruits & spices to create a mildly fizzy, gut-loving, highly beneficial drink. Simply replace your usual afternoon tea or coffee with a glass of kombucha.
4. KefirMilk kefir can be described as a more tart-tasting, drinkable, natural yoghurt. It contains many beneficial probiotics and is high in Vitamin B12, calcium & magnesium. It is ideal to add to smoothies for an easy probiotic boost.Water kefir is just as beneficial & is ideal for vegans. It is made from different grains & can be flavoured in a similar way to Kombucha for a delicious health-promoting drink.
5. YoghurtYoghurt is one of the most popular fermented products available. Ensure you choose organic, natural & probiotic-rich yoghurt for maximum health benefits.Making your own yoghurt is not only cheaper & more sustainable, but the quantity of beneficial bacteria strains contained in your homemade yoghurt is far greater in comparison to the shop-bought variety. This is due to the length of fermentation time given – the longer the fermentation (16 hours+) the higher the number of beneficial strains.

   Most commercially produced yoghurt is only fermented for a few hours, reducing the number of bacteria strains.

   Vegans can also enjoy coconut yoghurt using organic coconut milk fermented with probiotic powder. You can also add seasonal fruits & spices to your homemade yoghurt for added flavour.

6. Apple Cider VinegarApple Cider Vinegar (ACV) is a well-researched digestive support. ACV which contains the mother (the culture) contains acetic acid which supports the function of probiotics & prebiotics in your gut.It is ideal as a blood sugar balancer & as a digestive aid. Start with a teaspoon mixed with warm water before meals. It can help with digestion as it contains important digestive enzymes.

   Taken before bed, it can positively affect fasting blood sugars on waking – supporting diabetics in their blood sugar management. You can also add it to salad dressings or add a teaspoon to homemade soup before eating.

7. Sourdough BreadThe long fermentation process involved with making sourdough bread helps to make nutrients found in the grains more available for absorption and reduces the antinutrient content that may make digestion difficult.Those with a gluten sensitivity, who might usually experience bloating & indigestion when eating regular bread, may find sourdough bread easier to digest.

   Quality long-ferment sourdough bread is hard to find – learn how to make sourdough bread yourself on my course.

8. MisoMiso is a fermented soybean paste made from brown rice or barley using a type of fungus called Koji. It is traditionally used in Asian recipes – mainly as a base for soup (miso soup).You can buy it in health food shops or make it yourself. It takes at least 12 months to mature in a crockpot. I also use it in salad dressings to add a probiotic boost along with apple cider vinegar.
9. TempehTempeh is made from the whole fermented soybean, creating a very dense, cake-like product that contains more probiotics & health benefits than its more well-known sister, tofu. It is more textured, chewier & also much higher in protein.
10. TofuTofu is also made from soybean but is more sponge-like & grainy in comparison to tempeh. It can easily absorb flavours & is therefore very versatile in recipes.It is a great source of protein, important for the growth & repair of tissues. It also contains phyto-oestrogen compounds – important for hormone balancing, particularly in menopause.

    Always choose non-GMO sourced soya. The negative effects reported in the press come from highly processed soy protein isolate.

The Benefits of Fermented Foods

Some of the important benefits of fermented foods include:

1. Fermented foods enhance the nutrient content of your food, making it more bioavailable & digestible. Fermented foods may also help reduce sugar & carbohydrate cravings.
2. Fermented foods help to regulate hunger hormones which in turn control your weight.
3. Fermented foods increase the number of beneficial bacteria in your gut, some of which are involved in hormone and neurotransmitter production, including serotonin. A healthy gut full of beneficial bacteria contributes to & supports your mental health & cognitive function.
4. Fermented foods may help reduce systemic inflammation in the body, which is associated with many chronic health conditions.
5. Fermented foods can support a healthy immune system by helping maintain a diverse population of beneficial gut bacteria.

Important to Remember

Incorporate fermented foods slowly into your diet. You don’t want to overwhelm your gut. Little & often, for a sustained period, is the way forward.

Set yourself a 90-day goal & keep a journal throughout. Write down any symptoms you may experience & how you are feeling. Then look back, track your journey & discover what works for you.

A great & tasty way to sustainably support your health for the long term – without the hefty price tag of high-quality supplements.

The key to success is daily consumption of different types of fermented foods, all containing different probiotic strains. It is the diversity of strains that provides the greatest health benefits, and homemade fermented foods are one of the easiest ways to achieve this diversity.