FOOD+NUTRITION Caroline Shermer, MS, RDN, LDN
FERMENTED FOODS FOR A HEALTHY GUT
Developing a healthy gut microbiome requires eating consistently and consuming a variety of foods, including fermented foods. Fermentation is the process of breaking down sugar to yield acid (the sour taste of yogurt), alcohol (wine and beer), and carbon dioxide (those bubbles in your kombucha). Fermentation, while a recent health-food buzzword, is an ancient concept aimed at food preservation. Fermenting foods increases shelf stability, enhances and even adds nutrients, produces good bacteria, and halts the growth of foodborne illnesses. Your digestive tract is home to approximately 100 trillion bacteria...that’s 10 times the number of cells in your entire body, but don’t panic because bacteria isn’t all bad! A healthy gut, or a digestive tract populated with probiotics (commonly referred to as “good bacteria”), builds the immune system, regulates mood, and aids in nutrient absorption and digestion of food. By eating just 1 gram of a fermented food like yogurt, vinegar, tempeh, cheese, sourdough, miso, or pickled vegetables, you’re eating an estimated 1 million to 1 billion microorganisms. Continue to nourish a flourishing gut microbiome with other fermented foods like…
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KIMCHI and SAUERKRAUT Spicy and garlicky, kimchi originated in Korea, while salty and tangy sauerkraut came from western Europe. Both are variations of fermented cabbage and are rich with bacteria, vitamin C, and B12. One of the few plant-based sources of vitamin B12 thanks to the fermentation process, kimchi and sauerkraut are excellent additions to vegetarian and vegan diets. This fermented cabbage also provides fiber and a serving of vegetables to promote healthy and comfortable bowel movements. Try adding sauerkraut to your sandwich or avocado toast or mixing kimchi into your salad or grain bowl.
Caroline Shermer, MS, RDN, LDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.
