Healthiest fermented foods for gut health

What are the healthiest fermented foods for your gut health? Well, a lot of things fit that criteria, so it depends on what you’re trying to do.

But why even care about fermented foods? A recently published paper found that fermented foods lowered inflammation and increased diversity of the microbiome. We covered that study and it’s findings in a blog you can check out here.

Subsequently, fiber had no benefit for people with low microbiome diversity. So, in addition to lowering inflammation, fermented foods may be necessary to yield the health benefits of fiber.

But, there are a few caveats. First, the “dose” of fermented food that yielded the benefit was 6 servings per day. Furthermore, the foods in the study contained live cultures, which normally means they are in the refrigerated section of your grocery store.

This week’s video covers the healthiest fermented foods that I eat on the regular. We also cover why I choose some of them as well as the other benefits these foods possess for a healthy diet.

The healthiest fermented foods for you

Some of the fermented foods I eat may not be right for you. You may not eat dairy, may try to avoid soy, or simply don’t like spicy things. That’s alright, there are many options out there to fit your diet and preferences.

Other options include:

  • Other types of aged cheese such as cheddar or gouda
  • Kombucha
  • Tempeh
  • Miso
  • Fermented meats( Chorizo, salami, etc.) Read more here
  • Natto
  • Pickles

It’s important to point out that food companies often simulate fermentation by adding acetic acid, or vinegar. Normally, foods sitting on the shelf that contain acetic acid don’t contain live cultures, As a result, they may not give you the benefits you’re looking for.

The fermented food section of most grocery stores have other types of fermented foods that don’t fit into a neat category. Most of the time they are various combinations of fermented vegetables, so you may want tot try a few things to see what tastes best for you.

You can also take your talents to fermenting the foods yourself. That way you can control the process and develop your own combination based on flavor and preference.

However you decide to do it, adding fermented foods to your diet is a good idea for digestive and overall health. Just keep in mind that if you have poor gut health, it may take time and patience.

But, in the long run, it’s definitely worth it!!!

2 thoughts on “Healthiest fermented foods for gut health

  1. Nona Aguilar says:

    The good news is that it’s quite easy to make one’s own fermented foods.

    I made my first Kimchi following Sally Fallon’s recipe in NOURISHING TRADITIONS. It’s still my favorite Kimchi recipe.

    I also learned how to make my own sauerkraut (I like my sauerkraut in glass and organic) and then once I had “the hang” of how to ferment, just started fermenting all kinds of things.

    It’s a good idea to eat a variety of fermented foods because, like eating a variety of vegetables, one gets different microbe varieties. (Different foods have different microbes on them.)

    Here’s a link to fermenting books author Sandor Katz’s recipe for making sauerkraut:

  2. Nona Aguilar says:

    Here’s a link to an interesting how-to-ferment-your-own-food blog. NOTE: Do bother to read the questions and answers.

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