Probiotic Foods—A Spoonful a Day
Jeannie's Top Five Fermented Foods
Your gut bacteria modulate thousands of biochemical reactions in your body and connect to most body systems, including the brain, immune system, and hormone health. So what habits can we cultivate daily to improve this aspect of our health? If something is easy, we are much more likely to do it. The good news is that fermented veggies are super tasty so it won’t be hard once you’re set up with easy access. Dr. Tom O’Bryan, an expert on gut health and immunity, talks about doing a ‘drive by’—eating 1 TBSP/day of fermented foods on your way past the fridge. (The only exception is those who have SIBO, or very chronic unremitting bloating—those folks should steer clear of added probiotics in the diet.)
Here is your starter guide to fermented foods and stocking your fridge!
Sauerkraut is the classic fermented food, made from humble cabbage and lactobacillus starter left to ferment into probiotic goodness. Sauerkraut is actually delicious—tangy, crispy, it adds great flavor pop and counterpoint to heavy meat dishes.
Cabbage is not the only game in town. Many cultures use cultured foods as condiments daily in the diet. Kimchi is the Korean staple of fermented Napa cabbage and usually plenty of heat. If you can tolerate spice, enjoy this as part of meat or tofu based meals. Mexican cuisine uses fermented carrots and radishes while Japanese cuisine incorporates many forms of fermented soy. You can also find fermented pickles, carrots, beets, and other veggies. Eastern Europe has a tradition of fermented dairy products like kefir.
When purchasing, find your properly fermented foods in the refrigerated section, never pickled in vinegar. For those inclined, you can make your own. I got inspired to make my first ever batch of non-spicy kimchi from Bettina Bordi’s book Happy Food, and I have to say it’s so tasty! Either way, start with 1 TBSP/day.
Sauerkraut--Sonoma Brinery offers krauts with many different flavor profiles like caraway, garlic, and turmeric. The classic way to eat sauerkraut is with heavier meats like pork. I also like to put 1 TBSP on salads to add tangy and umami flavor.
Pickles--Sonoma Brinery also makes delicious pickles—crispy and tangy.
Miso is fermented soy paste used for the miso soup we all know and love, but chefs treasure it as a secret ingredient to add salty umami flavor and depth. Never boil miso--adding traditionally fermented miso to boiling fluids will kill the beneficial bacteria. Add AFTER cooking, whether using for miso soup, or as an ingredient in a sauce. Miso Master is available in the refrigerated section.
Kefir--For people who can digest dairy, kefir offers a unique probiotic strain called lactobacillus kefiri, providing particular benefits to gut health. Kefir is more liquid than yogurt. I recommend Maple Hill Plain kefir for cow’s milk and Redwood Farms for goat milk. Choose whole fat. You can also make your own kefir with starter grains--scroll down for recipe.
Eschebe--Fermented carrots and onions are used as condiments in Mexico and Central America. Add to the table for taco night!
