Although I’ve known the benefits of fermented foods for a while now, I never got really excited about them until I learned that sourdough bread is also listed among the foods considered to be better for us. Fermented bread? You bet! Naturally leavened rustic sourdough, made with a fermented starter (instead of packaged yeast) has a number of qualities that can ease and aid your digestion, just like other fermented foods, such as sauerkraut, pickles, kimchi, kefir, miso and kombucha.
The process of fermentation converts some of our food’s carbohydrates (such as sugar) and proteins (such as gluten and lactose) to produce essential bacteria and flora, to help speed digestion while restoring balance and enhancing absorption of nutrients. The zip and zingy taste of fermented foods is a telltale sign that they are rich in bacteria that is good for your gut, including the probiotic lactobacillus acidophilus, which is commonly found in yogurt. Once the probiotics and beneficial flora are inside of you, they also reduce intestinal irritation and combat exposure to toxins and bad bugs such as E. coli and C. difficile.
Fermented foods are rich in flavour and nutrients and the taste is often strongly concentrated. Luckily just a small amount of fermented food is beneficial, even if consumed only once or twice a week. If you notice that you feel better in your digestion, you may then wish to add fermented foods to your diet once or twice a day. Here are some healthful options to try.
Condiments such as naturally fermented sauerkraut (cabbage preserve) or kimchi (spicy Korean condiment), vegetable pickles and mixed relishes are healthy and delicious choices to add distinctive flavour and the pros of fermentation to almost any meal. Miso and tempeh are fermented soybean products that are flavourful and healthful too.
Yogurt is a well-known fermented food that is widely available and delicious. Also gaining in popularity is kefir, a stronger tasting fermented drink, similar to yogurt. And for those not consuming dairy, fermented coconut milk products make healthy substitutes.
Kombucha is a fermented tea with a fizzy pop-like similarity to soda drinks. It’s pleasant and flavourful and often a great choice for introducing fermented foods to children, as long as you look for varieties with low sugar.
Fermented foods have so many benefits, but there are some features worth noting. Salt is often the prime method of fermenting and preserving natural versions of sauerkraut, pickles and relishes, so it’s important to enjoy them in moderation if you are watching your sodium intake. In addition, choose fermented foods that contain minimal sugar for best results, as sugar feeds bad bacteria in your gut, which is counterproductive. Non-pasteurized fermented foods contain the most healthful bacteria, but they do need to be stored carefully to avoid spoiling.
You can learn to make many fermented foods at home or at workshops and/or buy them from local food artisans. Larger grocers, health food stores and farmers’ markets offer some great sources for naturally fermented foods on the Coast.
