Gut Feelings: How to Incorporate Fermented Foods Into Your Diet

In the last couple of years, fermented foods have gained “superfood” status. You might’ve noticed the buzz about fermented foods in health and wellness articles, on the news, or on social media. While there are plenty of messages about nutrition in the mainstream that I don’t agree with, I’m actually on board with the recommendation to eat more fermented foods! They’re great for your health and there are many ways to enjoy them in your diet on a daily basis. Not quite sure if you believe me? Keep reading…

What is Fermentation?

Before I get into the nitty gritty of this post, I just want to make sure everybody has the background info they’ll need to understand what’s to follow. Fermentation is a centuries-old food preservation technique. With advances in science and technology, we’ve been able to gain an understanding of how this process works. There are microbes, like yeast and bacteria, that break down the sugars in food into alcohol and acids. This chemical reaction is called fermentation. It’s the way that these microbes break down carbs for energy. [1] (Humans use different metabolic pathways to break down their carbs - glycolysis and the Kreb’s cycle - for those who are interested.)

The alcohol and acids that are produced from this chemical reaction are what preserve fermented foods. They also contribute to their taste, giving them their characteristic acidic or tart flavour. Microbes that are capable of fermenting foods are called probiotics. [1] You’ve probably heard a lot about probiotics when it comes to gut health and overall well-being. I’ll dig deeper into the health benefits later on in this post.

Why Should I Eat Fermented Foods?

The microbes in our intestines do many jobs that benefit our health. Image source: needpix.com

Did you know that trillions of bacteria live in your intestines? Did you also know that these bacteria play a key role in maintaining good health? For starters, they help us digest our food. There are certain food molecules that our bodies are not able to break down on their own, such as complex carbohydrates like fibre. Our gut bacteria can deconstruct food molecules for us, allowing our bodies to absorb them. [2]

As a bonus, when gut microbes metabolize the molecules in the foods we eat, they produce compounds that our bodies require to function. For example, they make vitamin K for us, which is needed for blood clotting and maintenance of bone density. They also make several B vitamins, which are required for various uses ranging from DNA replication to nervous system function. In addition, when bacteria in the gut ferment complex carbs, they produce compounds called short-chain fatty acids (SCFAs). Research has shown that SCFAs are important for gut and overall health. [2]

The microbes in your intestines also prevent you from getting sick. Every day, you come into contact with potentially pathogenic (disease-causing) bacteria. This might be a scary thought for you, but bacteria have to find available real estate in your body before they can multiply to the point of launching an infection. The bacteria that are already present in your gut can prevent infection by claiming a stake on your intestinal lining. They will compete with any invading bacteria for food and territory. Just as other organisms have ways of fighting with each other, bacteria will secrete antimicrobial proteins to kill intruding microbes. [2] (Fun fact: this is where many of the antibiotics we use today come from!)

The bacteria that have settled your intestines defend their territory from invading bacteria, which helps prevent you from getting sick. Image source: pngimg.com

Since the gut microbiota affects so many of our body’s functions, it can influence our health for the good or for the bad. The current scientific consensus is that a healthy microbiota equals a gut microbiota with diverse species. Conversely, studies show that less diverse gut microbiota are associated with chronic diseases like heart disease, obesity, inflammatory bowel diseases, and other inflammatory conditions. [2]

How do you increase the diversity of your microbiota? One way is by feeding the beneficial bacteria in your gut so they can thrive. These bacteria need foods that they can use for fermentation. Soluble fibre is easily fermented by gut microbes. That means that you can feed your gut microbiota by eating foods with soluble fibre like fruits, vegetables, beans, legumes, oats, etc. [2] (You can read more about soluble versus insoluble fibre here.) Additionally, diets high in processed foods have been found to decrease gut microbiota diversity, so eating whole foods will improve the health of your microbiota. [2]

Another thing you can do to increase the diversity of your microbiota is to eat fermented foods. A recent international study demonstrated that eating fermented foods increases the number of beneficial bacteria in the intestines [3]. The beneficial microbes in fermented foods, which are also referred to as probiotics, have been found to improve health in many ways. Populating your gut with probiotics can improve issues like gas, bloating, constipation, and/or diarrhea. There are even some studies that suggest eating fermented foods can provide relief for people with irritable bowel syndrome. [1]

A note about safety: After reading this post, you might be feeling motivated to make your own fermented foods - which is great! But, please be sure to follow fermentation recipes very carefully. Using equipment that isn’t sterile or incorrect temperatures and fermentation times can all make food unsafe to eat. Image source: commons.wikimedia.org

As the number of studies on probiotics grows, so does the list of ways that they positively impact our health. Probiotics reduce the risk of getting sick and help your body recover from illness faster. They’ve been linked to healthy weight maintenance and lower the risk of heart disease. Certain strains of probiotics have even been associated with decreased anxiety and depression. [1] No wonder fermented foods are being called a superfood!

Fermented Foods and Ways to Eat Them

Side notes:

1) Though fermented foods have many health benefits, it’s still important to check the nutrition label when buying fermented products. Make sure to buy brands that are low in added sugars, salt, and fat.

2) Try to buy fermented foods from the refrigerated section of the store. These products are the ones that contain live probiotics. Products that are found on the shelf at room temperature contain preservatives that prevent the food from going bad. The problem with this is these preservatives also kill the beneficial microbes in fermented foods. Shelf-stable fermented products are not going to be as good for gut health because they contain less live bacteria.

Hopefully by now I’ve convinced you that your gut microbiota is super important and that eating fermented foods is beneficial for your health. If you’re wondering which foods are fermented and/or how to incorporate them into your diet, look no further:

• fermented milk and alternatives: yogurt, cheese, kefir, buttermilk

  • when bacteria is added milk, lactose (the main sugar in milk) is fermented to produce glucose, galactose, and acids. Since the lactose is broken down by the bacteria, people with lactose intolerance can often eat fermented milk products without experiencing stomach upset. Eating these products is a great way to meet your calcium needs if you’re lactose intolerant.

  • kefir: a beverage that is produced by combining dairy with bacteria and yeast. You can drink kefir as is, add it to smoothies, or use it for baking.

  • if you have a dairy allergy or prefer to to abstain from dairy for ethical reasons, you can find fermented milk alternatives at most grocery stores in the natural food aisle (ex: coconut yogurt).

• sourdough bread

• salami

• wine & beer

• fermented vegetables: olives, pickles, sauerkraut, kimchi

  • kimchi: a fermented Korean side dish made from napa cabbage, radish, scallions, and spices. It comes in varieties that range from mild to spicy. You can find it at many grocery stores and Asian markets.

You can find kimchi in the refrigerated area of the produce department of your grocery store or at an Asian market.

• ways to eat kimchi:

  • add it to sandwiches, avocado toast, wraps, or burritos

  • top crackers, eggs, or potatoes (baked, sweet potatoes, mashed potatoes, etc) with kimchi

  • use it in a meat marinade

  • add it to fried rice, stews, soups, or pasta sauce

  • use the liquid to make a salad dressing or mix it with mayo or sour cream to make a dipping sauce

• if you try kimchi and it isn’t your thing, all of the ideas above can applied to sauerkraut, if that’s your jam

Kimchi is very versatile and contributes it’s tangy, spicy, savoury flavours to many different dishes.

An excellent addition to latkes!

• kombucha: fermented tea. Due to it’s slight fizziness, some people like to substitute pop with kombucha. You can find it in the refrigerated section of the grocery store, often alongside juices and other beverages. Be sure to compare nutrition labels and choose a brand with either no added sugar or a minimal amount.

Natto: fermented soybeans. A traditional Japanese breakfast food eaten with rice, vegetables, and egg. Check out your local Asian market to see if they sell this distinct, sticky dish. Image source: en.wikipedia.org

• tempeh: fermented soybeans that have been formed into a block

Tempeh is a vegan, gluten free source of protein that’s also packed with probiotics!

• ways to eat it:

  • tempeh can be fried, grilled, and marinated, similar to tofu

  • add it to curry, chili, pasta dishes, or soups

  • include it in a stir fry or on tacos

  • use it in a sandwich

  • throw it in a salad to add a source of protein

You can fry up strips of tempeh…

…coat it in a delicious sauce…

…and put it in a sandwich! I call this a TST: tempeh-spinach-and-tomato sandwich. With plenty of kimchi in there, of course.

• miso: a fermented paste made of soybeans and rice

  • miso paste has a distinct, umami flavour.

Red miso paste

• you can find white and red pastes at grocery stores and Asian markets. Red miso paste has been fermented for longer and has a stronger, saltier flavour.

• check the ingredients label if you have celiac disease. Some varieties of miso are made from barley instead of rice and are not gluten free.

• add a tablespoon or two to stir fries, salad dressing, mashed potatoes, fish marinades, or roasted veggies.

Check the label to make sure it’s gluten free!

Speaking of recipes that use fermented ingredients, have you ever tried pho? Pho (pronounced “fuh”) is a Vietnamese soup made with a special type of broth, rice noodles, meat, and vegetables. Here’s a recipe for pho that includes some of the ingredients we’ve talked about today.

Campbell’s makes pho broth - and it’s gluten free :D

Probiotic Pho Recipe

Yield: 4-5 servings

Ingredients:

4 hard-boiled eggs, cooled and peeled

1 tablespoon oil

2 large chicken breasts, cubed

*you can also use beef, tofu, or tempeh

seasonings for your meat/protein: cumin, garlic powder, paprika, cinnamon, tumeric, etc

1 & 1/2 cups mushrooms, diced (I used shiitake)

2 cartons of Campbell’s pho broth

1 - 2 tablespoon miso paste (I used the red variety)

1/2 of a 1 lb package of rice noodles

*I used Pad Thai noodles. If you use a thinner type of noodle, make sure you decrease the cooking time.

2 cups bean sprouts

2 cups bok choy, cut into strips

6 green onions, thinly sliced

*other vegetables you can add include snap peas, carrots, white onion, bell peppers, and chilies

kimchi, to taste

Instructions

1) Heat the oil in a large pot on medium-high heat. Add the chicken/protein of choice with desired seasonings.

2) Once the meat is half-cooked, add in the mushrooms so the ingredients can cook together.

3) When the meat is nearly fully cooked and the mushrooms have softened, add in the broth and miso paste. Stir well and bring to a boil.

4) Add the rice noodles to the boiling broth. Cook until soft, 5 - 7 minutes.

5) Turn off the heat and give your soup a taste test. Adjust the flavour according to your preferences.

Pho, before adding all the fixings

Ingredients that are ready to be added to your delicious pho

6) Dish out some soup into a bowl. Now it’s time to add all the fixings. Add in a hard-boiled egg, some bean sprouts, bok choy, green onion, and kimchi. Enjoy!

Is there a new food from today’s fermented food list that you’d like to add to your diet?

I hope that I’ve motivated you to take good care of your gut microbiota and eat fermented foods. I wish you and your gut health and happiness!

References

[1] Coyle, Daisy. (2019) “What Is Fermentation? The Lowdown on Fermented Foods”. Healthline. <https://www.healthline.com/nutrition/fermentation> Accessed June 9, 2020.

[2] Health Essentials: Nutrition. (2020) “5 Reasons to Add More Fermented Foods to Your Diet”. Cleveland Clinic. <https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic/> Accessed June 9, 2020.

[3] Southey, Flora. (2020) “Fermented foods: How many lactic acid bacteria actually reach the gut?” William Reed Business Media. <https://www.foodnavigator.com/Article/2020/06/04/Fermented-foods-How-many-lactic-acid-bacteria-actually-reach-the-gut> Accessed June 9, 2020.