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Functional Nutrition Blog

Health Benefits of Fermented Foods

Posted by Daniel Sanelli, M.Sc. on Apr 16, 2015 8:00:00 AM

Power Up Your Gut with Fermented Foods

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Fermented foods may be setting trends on The Huffington Post, but these nutrient-potent foods have been around for thousands of years in Japanese, Chinese, Indian, and German cultures. For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to helping you maintain vibrant health.

You may not even realize just how many fermented foods you already enjoy in your diet (see list). Incorporate more of these probiotic powerhouses into meals, and put those good-for-you organisms back into action in your gut.

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Fermented Foods Short List

  • Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
  • Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
  • Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
  • Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

  • All fermented foods must be kept cool to maintain the live cultures.
  • Food labels must be marked "fermented."
  • Fermented and "pasteurized" do not go together. Pasteurization kills live cultures.
  • Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
  • Choose organic, non-GMO items or locally farmed products.
  • Start with small servings of fermented foods, one to two times a day.
  • Toss fermented veggies into salads; enjoy as a snack or as a side dish.
  • Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

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Resources

Topics: whole foods, immune health, herbs & botanicals

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