Exploring the Delicious World of Fermented Foods

Fermented foods, while not new to the human diet, have been in the spotlight recently and for good reason. There are endless health benefits and delicious flavors to discover. While we are big fans of Living Elixir jun kombucha, it is not the only probiotic rich ferment you might want to check out. The primary objective of probiotic consumption is to benefit the gut microbiome by diversifying and feeding the microorganisms, and since the goal is diversity, varying the foods and strains of bacteria you are consuming could be extra beneficial. With improved digestion, a stronger immune system, and improved mental well-being to gain, lets take a look at some fermented foods you should consider adding to your diet:

Consuming Variety:

Kombucha: Of course this is our top pick, we are very passionate about this probiotic brew! This slightly sweet, slightly tangy, but wonderfully refreshing fermented tea drink has gained immense popularity. Quality kombuchas like ours contain probiotics and antioxidants. If you’re drinking it for the probiotics, be wary of brands that pasteurize their kombucha or advertise being shelf stable.
Yogurt: This creamy classic is created by fermenting milk with bacterial cultures making it a source of probiotics, calcium, and protein. Ideally, look for varieties with live and active cultures.
Kefir: Similar to yogurt but thinner, kefir is a tangy, refreshing drink packed with probiotics and nutrients. It is also made from milk but it is fermented longer than yogurt and contains a much wider variety of bacteria and yeast.
Sauerkraut: This fermented cabbage is a staple in many cultures. It's rich in probiotics, vitamin C, and fiber. Choose raw, unpasteurized sauerkraut for the most benefits.
Kimchi: A spicy Korean staple, kimchi is made with fermented cabbage, radishes, and other vegetables. It's a probiotic powerhouse and a great source of vitamins and minerals.
Miso: A fermented soybean paste, miso is a key ingredient in Japanese cuisine. It adds a rich, umami flavor to soups and other dishes and is a good source of probiotics and minerals.
Pickles: Not all pickles are fermented! Look for pickles that are naturally fermented in brine with no vinegar. They might be in a different section of the grocery store since they are not shelf stable, but they are a tasty source of probiotics and have a satisfying crunch.
Other Probiotic Drinks: Depending on the grocery stores or health food stores in your areas, you might be able to find probiotic soda, kvass, tepache, or other beverages as additional sources of probiotics.

Incorporating Fermented Foods:

Adding fermented foods to your diet is a great way to boost your gut health. Start slowly and gradually increase the amount you consume. High quantities of probiotic rich foods without giving your gut time to adjust can cause discomfort, bloating, or heart burn. By embracing the diverse world of fermented foods, you can not only tantalize your taste buds but also nourish your body from the inside out. So, venture beyond yogurt and discover the delicious and health-boosting benefits of these culinary treasures.

Resources:
Kwoji, Iliya D, et al. “Multi-Strain Probiotics: Synergy among Isolates Enhances Biological Activities.” Biology, U.S. National Library of Medicine, 13 Apr. 2021, pmc.ncbi.nlm.nih.gov/articles/PMC8070017/#sec4-biology-10-00322.

“Fermented Foods Can Add Depth to Your Diet.” Harvard Health, 19 Apr. 2021, www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet.

Leeuwendaal, Natasha K, et al. “Fermented Foods, Health and the Gut Microbiome.” Nutrients, U.S. National Library of Medicine, 6 Apr. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9003261/#sec6-nutrients-14-01527.

Weaver, Janelle. “Fermented-Food Diet Increases Microbiome Diversity, Decreases Inflammatory Proteins, Study Finds.” News Center, Stanford Medicine, 12 July 2021, med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html.