Food Trend Chronicles: Fermented Foods

 Beth Rosen, RD food trend chronicles fermented

In a culture where we incessantly sanitize our hands and pasteurize our dairy products, it might come as a surprise that some of the healthiest foods we can eat are bathed in their own bacteria.  Yes, you read that right.  Fermented foods are those that steep in their own bacteria, and they are good for you!  This category of foods are considered probiotic powerhouses because they aid digestion, improve gut health, and in some cases, relieve IBS symptoms and other ailments of the digestive tract.   Are you a little grossed out at the thought of eating bacteria, even the good kind?  Don’t be.  Chances are, if you have eaten pickles or sauerkraut, you have eaten fermented foods already.

Fermented foods are created through a process called lactofermentation where naturally occurring bacteria feed on the starches and sugars in the food and create lactic acid.  In turn, the vitamins and enzymes in the food are preserved and good bacteria, called probiotics, are formed.  You can make them at home or buy them in grocery stores.  For many generations, people have been eating fermented foods.  The method of canning foods to preserve them has produced many delicious and gut-healthy delicacies.  In more recent years, our society has moved away from canning, and in turn, we have missed out on the health benefits and seen more gut ailments than in the past.  Not sure what foods are fermented foods?  Here are a few you may have never heard of and some that might surprise you.

Pickles

To ease you into the idea of eating fermented food, let’s start with pickles.  The brine of the pickles is what ferments a cucumber into a crunchy pickle.  Naturally fermented pickles do not have vinegar as an ingredient, they rely on an exact ratio of water to salt as a brine.  Including onions, garlic, dill, and other seasonings give the pickle their signature flavor.  Naturally fermented pickles sit in a jar at room temperature for a few days while fermentation occurs.  After a few days, the pickles can be stored in the refrigerator for a few weeks or months, depending on the recipe.

Sauerkraut

I bet you didn’t think you were eating anything good for your gut the last time you downed a loaded hot dog at the ball park.  Well, if you get rid of the hot dog and the over-processed white bread bun, you would be.  Sauerkraut is an easy-to-make, easy-to-find food.  Again, the trick is in the brining process.  Mixing the right ratio of salt and water to form a brine so that lactic acid is produced and the cabbage is broken down into this crunchy condiment.  But watch out for added sugar; although it will help in the fermentation process by giving the bacteria more to feed off of, it is not necessary.  It’s an easy and inexpensive fermented food to make on your own.  In packaged sauerkraut, the added sugar may not be part of the fermentation process and only added as a sweetener, so read the label before buying.

Yogurt

Yogurt is one of those fermented foods that you probably didn’t realize you were already eating.  The lactobacillus breaks down the sugars in the milk to help form the yogurt.  Some people who are lactose intolerant and cannot drink milk may be able to eat yogurt because of the pre-digestion of the lactose by the bacteria.  You can culture your own yogurt, or purchase it in stores.  When purchasing it, look for the brands that carry the Live and Active Cultures seal to ensure a healthy dose of probiotics are inside.

Here’s where we start to get into some of the fermented foods that you may have yet to try.  But, don’t be afraid, they are delicious!

Kombucha

Kombucha is a bubbly drink that has been enjoyed by the Chinese for over 2000 years, and is now becoming a popular health food in the US.  Kombucha is black tea sweetened with sugar and fermented with a symbiotic colony of bacteria and yeast called a “SCOBY.”  Although you can brew this tea at home by purchasing a SCOBY, I would recommend buying a trusted brand (I love GT’s Enlightened Organic Raw Kombucha the best) to avoid contamination that can occur during home brewing.

Kimchi

A fun name to say and a fun food to eat!  Kimchi is a Korean condiment made with fermented cabbage, chili peppers, and other vegetables in a variety of flavors that are pickled in jars.  It is loaded with vitamins A, B, and C, along with a host of good bacteria in the lactobacillus family.  Pick up some kimchi from your local market or online and try it on sandwiches, pizza, or right out of the jar!

Miso

If you’ve eaten at an Asian restaurant, chances are you have seen or tasted Miso soup.  Miso is a paste made from fermented soybeans, sometimes with grains like rice and barley, that has a savory taste and is high in potassium.  Add a dollop to a pot of boiling water and your favorite veggies to make a delicious soup.

There are many other fermented foods on the market including tempeh, kefir, and sourdough bread that are chock-full of good bacteria.  With all of the health benefits, it makes sense to give them a try.  Whether you choose to buy them or make them, eating fermented foods does a belly (and other organs) good!

 

 

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Beth Rosen

Eating Attitudes™ & Gut Expert

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.

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