Natural Foods for Gut Health
It is true that we are what we eat, but it is more accurate to say that we are what we absorb. Our overall health is intimately tied to the health of our digestive system. Our digestive system is a complex organ that contains trillions of bacteria. This bacterial community, called the microbiome, is responsible for helping absorb our nutrients, manufacture some of our vitamins and help regulate our immune system. Keeping this bacterial community happy, healthy and diverse is vitally important for ensuring proper absorption and optimal health.
Fermented foods have been a part of cultures for thousands of years. Historically, fermentation was a way to preserve food, but as we are now learning, it is also a way to ensure a healthy microbiome. Fermented foods include live cultures that make them natural probiotics and aid our digestive and immune systems. Modern practices like refrigeration and pasteurization have made these traditional foods less common in our culture today. Reintroducing these delicious and natural solutions can help give your gut a health boost.
Try some of these favorites:
1. Kefir is a fermented dairy drink similar to yogurt. The term originated in Russia and Turkey and is translated to mean “feels good.” It has a mildly acidic, tart flavor and contains many more strains as well as higher levels of beneficial bacteria than standard yogurt. When purchasing, choose kefir with minimal amounts of added sugar. Enjoy as a drink, in a smoothie, or with granola.
2. Sauerkraut is made from fermented cabbage and other vegetables. Artisanal varieties are often flavored with beets, apples or carrots. Sauerkraut is fermented by wild strains of the beneficial bacteria, lactobacillus. It has a pleasant sour flavor that is excellent as a condiment for entrées, salads and savory toasts. When purchasing, be sure to find the product in the refrigerated section of the grocery. (The other version on the aisle shelves has been pasteurized and no longer contains the desired beneficial bacteria.) Sauerkraut can be made easily at home.
3. Kimchi is similar to sauerkraut, but is often made with napa cabbage and radishes. It is Korean in origin and is often spicy.
4. Kombucha is made from fermented sweet tea and is thought to originate from Japan. Kombucha is made by adding a symbiotic colony of bacteria and yeast (SCOBY) into tea and allowing the tea to ferment for a few days to a week. The resulting product is effervescent and has a tangy flavor.
5. Coconut kefir is made by fermenting the water of young coconuts in a similar manner to making dairy kefir. It is not as high in probiotics as its dairy cousin, but it is very refreshing.
6. Yogurt can be an excellent probiotic food, but only if chosen wisely. Many commercially available yogurts can contain high amounts of added sugar and dyes. The quality of dairy is important to consider.
7. Raw apple cider vinegar contains the acetobacter that is responsible for making the acetic acid that gives vinegar its characteristic flavor. Research has demonstrated that apple cider vinegar can help control blood pressure, cholesterol and blood sugar. Enjoy raw apple cider vinegar in salad dressings or as a diluted beverage.
8. Miso is a traditional Japanese product. It is created by fermenting soy beans or chickpeas with a yeast called koji. Miso can be made into a soup but is also delicious enjoyed as a condiment in salad dressings, sauces or marinades.
9. Pickles made by fermenting cucumbers with salt and water are also a source of beneficial lactobacillus. They are low in calories, but eat in moderation as they may contain a fair amount of salt. Make them at home or find in a specialty grocery in the refrigerated section. (The other pickles located in the aisle shelves are made with vinegar and do not contain the necessary live cultures.)