11/14/2017 Fermented Foods - Why It's Important To Include Them In Your Diet

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WHY YOU NEED TO ADD TRADITIONALLY
FERMENTED FOODS IN YOUR DIET
LEARN BASIC NUTRITION
November 14, 2017

Introduction to holistic nutrition

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The 6 essential nutrient groups
How much water should we drink? Traditionally fermented foods like grass-fed cheese, ke r, miso, natto, olives, pickles, sauerkraut,
Foods that make the blood acidic tempeh, and yogurt are some of the oldest and healthiest foods on the planet.
Arti cial additives, colorings and
preservatives Fermented foods may sound “yuck” to those new to the healthy-eating scene, but really, it should
Where do toxins come from? be a part of everyone’s diet. The vast majority of people simply do not receive enough healthy
Detoxi cation bacteria that can be obtained from this traditionally preparation and preservation method. The
Healing fruits fermentation process involves breaking down carbohydrates and proteins using microorganisms
Healing vegetables that actually produces delicious food!
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HEALING FRUITS

Apple
More importantly, these “functional foods”, contain probiotics that can be bene cial to your
Apricot overall health. Bene cial bacteria in fermented foods help boost your overall nutrition, support
Avocado digestion, and increase B vitamins, omega-3 fatty acids, digestive enzymes, lactase, and lactic
acid.
Banana

Blueberries Nowadays, many people settle for mass-produced pickles and other cultured foods, unaware

Cantaloupe that they don’t offer substantial health bene ts. For instance, canned California-style black olives
are not generally fermented and are just treated with lye to remove the bitterness, packed in salt,
Chayote
and canned.
Cherimoya
Many olive producers now use an acidic solution of lactic acid, acetic acid, sodium benzoate,
Cherries
and potassium sorbate and have abandoned the old salt-and-time fermenting method. Some
Coconut
pickles are now just packed in salt, vinegar, and pasteurized. Many yogurts are only a little better
Cranberries than puddings because they either contain too much sugar or use arti cial sweeteners.
Dragonfruit (Pitaya)
Let’s take a closer look at the main bene ts of including more of these foods in your meals,
Grapefruit
especially when you prepare them yourself at home. They’re not di cult to make.
Grapes
 
Guava

Honeymelon (Honeydew) 1. Fermented Foods Help Balance Stomach Acid

Jackfruit Fermented foods can help ease digestive discomfort, whether your discomfort is related to
Kiwifruit having too much or too little stomach acid. As you age, your ability to produce digestive

Lemon & Lime enzymes decreases. Fermented foods can help correct this issue.

Mango If you are dealing with a limited amount of hydrochloric acid in your stomach (as in the case of

Mangosteen acid re ux), fermented foods can increase the the production of gastric juices for better
digestion. At the same time, if your stomach produces too much acid, the food helps protect the
Olives
stomach and intestinal lining.
Orange

Papaya
 

Passionfruit
2. Fermented Foods Prevent Over-Population Of Unhealthy Bacteria
Pear

Persimmon
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11/14/2017 Fermented Foods - Why It's Important To Include Them In Your Diet

Pineapple Fermented foods help destroy and prevent the growth of unhealthy bacteria. In fact, consuming
certain fermented foods can be more effective than antibiotics at killing unwanted bacteria.
Pomegranate
Additionally, probiotics found in fermented foods result in the production of healthy gut bacteria,
Raspberries
while antibiotics simply kill all bacteria—good and bad.
Soursop
 
Starfruit (Carambola)

Strawberries 3. Increase Nutrient Absorption

Watermelon
When you eat food, it takes a while to absorb the nutrients that it contains. Depending on the
health of your digestive system, you may not fully bene t from the food you consume.
HEALING VEGETABLES
Having a healthy balance of bacteria in your stomach will powerfully improve nutrient

Alfalfa Sprouts
absorption. This allows your body to absorb more of the nutrients from the food that you eat.

Asparagus  

Beansprouts
4. Fermented Foods Last Longer
Beetroot
The process of fermentation has been used in various cultures for thousands of years as a way
Bittergourd (Bittermelon)
to preserve food. The fact that this results in bene cial probiotics and provides a range of health
Bokchoy
bene ts is an added bonus. Fermented foods have a longer shelf life, remaining fresh for a
Broccoli couple of months.
Brussels Sprouts
Read about gastrointestinal health and possible symptoms of a severely imbalanced gut ora.
Cabbage
 
Capsicum

Carrot WHAT FERMENTED FOODS SHOULD YOU EAT?

Cauli ower
There are many options to choose from when looking for fermented foods. There is kimchi,
Celeriac which is a Korean dish made from fermented cabbage. Sauerkraut is also made from cabbage
Celery but does not often include the addition of other vegetables and meats, as with kimchi.

Cilantro
People often don’t think of Apple Cider Vinegar (ACV) as a fermented food, but it is. Add
Collard Greens just a teaspoon of it into your water and drink it every morning for improving your digestive

Cucumber
health. Especially bene cial for individuals suffering from acid re ux.

Kombucha tea is an excellent alternative drink for those who like to drink soda. It gives a
Eggplant (Aubergine/ Brinjal)
similar carbonated zzle taste and makes an easy switch if you choose this healthy
Endive
option.
Fennel Tempeh, which is often used as a meat alternative by vegetarians, is made from
Garlic fermented soybeans. It can be used for making vegetarian burgers, or heated and added
to a fresh salad.
Ginger Root
Miso is a fermented paste that is made from either barley, soybeans, or rice. It is
Jicama
sometimes used to add a bit of an umami avor to dishes. Only a small amount of miso is
Kale
used, as it is high in sodium and easy to spread.
Kohlrabi Ke r is a fermented milk drink. Some people think that it tastes like a thinned yogurt. If you
Leek are a fan of smoothies, you could try working ke r into some of your favorite recipes. It
pairs well with banana, celery, and kale. If you have a choice, choose coconut ke r for its
Lemongrass
superior health bene ts.
Lettuce
Yogurt is perhaps the most popular of the fermented foods. Yogurt tends to contain some
Lotusroot of the largest doses of bene cial bacteria. If you nd yogurt with a seal labeled as “Live &
Okra (Lady's Fingers) Active Cultures”, then the yogurt is most likely to have over 100 million probiotic cultures
per gram. That is over 17 billion cultures in a 6-ounce serving.
Onion

Parsley As you can see, there are many reasons to start eating fermented foods, if you are not already.

Parsnip There is almost no excuse for not eating these foods. If you are not a fan of yogurt, you can eat
ke r, kimchi, pickles, sauerkraut, and any other item that have gone through a fermentation
Potato
process. Almost any vegetable could be used for pickling to bene t from the probiotics.
Pumpkin

Radicchio
 

Radish Sources:

Rhubarb http://www.drdavidwilliams.com/gut-health-and-the-bene ts-of-traditional-fermented-foods/

http://articles.mercola.com/fermented-foods.aspx
Rutabaga

Spinach

Sweet Potato SHARE 1    

Swiss Chard
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