Fermented foods have become en vogue with more and more products appearing on our shelves such as kimchi, kefir, sauerkraut and kombucha. Beware the labelling as I've definitely noticed some not so friendly kombuchas around with lots of hidden nasties. Always make sure that your sauerkraut or kimchi hasn't been pasteurised, you'll normally find the good ones in the fridge.
That being said, good quality sauerkrauts or kimchi are pretty expensive and it's dead easy to make your own. In fact, I make my own every week when a new fresh cabbage arrives and it takes me about 10 minutes.
So what are the benefits for gut health?
Direct Nutritional Value and Bioactive Compounds:
Fermentation can enhance the nutritional profile of foods by increasing the availability of vitamins, such as B vitamins and vitamin K.
Bioactive compounds, such as peptides, polyphenols, and organic acids, are produced during fermentation, which can have antioxidant, anti-inflammatory, and other health-promoting properties.
Fermentation can improve the digestibility of foods by breaking down complex carbohydrates, proteins, and fats.
Provision of Nutrients for Indigenous Gut Microbes:
Fermented foods can provide prebiotics, which are non-digestible fibres that promote the growth and activity of beneficial gut bacteria.
The nutrients released during fermentation can support the growth of indigenous gut microbes, contributing to a balanced gut microbiome.
Survival and Impact of Fermentation Microbes:
Some microbes present in fermented foods can survive gastric transit and reach the intestines, where they may temporarily become part of the gut microbiome.
These microbes can compete with pathogenic bacteria, potentially inhibiting their growth and contributing to gut health.
Even if they do not permanently colonize the gut, these microbes can exert beneficial effects through transient interactions with the gut environment.
TIP!!
If you get a bit gassy when you eat fermented stuff (and provided it's not coming along with lots of other not very nice gastro symptoms so could be something else), try a peppermint oil capsule before eating to fend off the whiffs. Caution: Do not take with GERD, hiatus hernia or any upper oesophageal sphincter issues as it can relax this and cause more issues. Always check with your health provider before taking any supplements!!!
So, there are plenty of reasons to make them a part of your daily intake of food! On any given day I am normally eating yogurt or my homemade kimchi or sauerkraut! Here's an easy recipe for you to try.
Homemade sauerkraut recipe
Ingredients
I head of pointed cabbage (ideally organic). Try and keep the outer leaf for sealing the top of the kimchi/sauerkraut. Also, try and make use of as many outer leaves as possible as these are the ones that generally have more beneficial polyphenols and nutrients in.
2tbps good quality fine salt (Sea/Celtic/Himalayan)
Finely slice up the cabbage and place in a mixing bowl. Sprinkle in the salt and massage the cabbage until it wilts and produces liquid. You should be able to lift up the cabbage and it leaves a pool of liquid in the bottom. Then stuff the cabbage into a glass jar that it will fill to the top with a small gap between the top of the cabbage and the lid. You must really stuff the cabbage in to avoid any air holes. The cabbage should sit submerged in its own liquid. Then tear up the saved outer leaf and stuff it over the top creating a barrier between the cabbage and the air. Close the lid and place the jar on a saucer in a dark area of the kitchen. Every morning open up the lid and then close. Continue this process for about five days and then pop the sauerkraut in the fridge where it will sit happily for months. It is ready to eat and devour for however long you can make it last!
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