5 fermented foods to eat for better health ; Gut
Fermentation (also known as “cultivation”) is a technique of food preparation see bacteria, yeast and other microorganisms partially break down food, increasing its nutritional content and digestibility, while creating useful enzymes.
This cultivation process can feel like a crusader art with a science experiment – adding quantities of ingredients and viscous vague spots of bacteria to a series of glasses, with sometimes strange. But do not be discouraged … all part of the fun and health benefits are enormous. Feeling their general welfare improvement, do not be surprised if the fermentation becomes a kind of hobby!
Why do we need fermented foods?
There is plenty of evidence to show that the state of our gut influences our mental, physical and emotional health. Countless studies show that an overabundance of “bad” bacteria is linked to digestive problems, skin disorders, ADHD, mood swings and anxiety, weight problems, food allergies and autoimmune disorders. How these harmful insects get so out of control, you ask? Poor diet, antibiotics (prescribed for us and those found in our meat and dairy products), antibacterial cleaners and birth control pills all contribute to lower levels of beneficial bacteria.
Do not despair, recent studies show that by simply adding friendly bacteria back into our bodies can force out the bad microbes, and thus prevent or control negative conditions like acne SII Crohn’s disease and many neurological problems. While you could go to the store for some probiotic health pills, there is a much more efficient and economical alternative – the fermentation of their own food! This ensures even greater amounts of bacteria, living healthy, plus get several different strains of these microbes, for optimal intestinal health.
To begin, try some of these classic cultures and you’ll be on the road to a better intestinal health in no time!
This lacto-fermented cabbage is probably the best known of all food culture, and for good reason – is an absolute powerhouse of vitamins, minerals, enzymes and good bacteria. It contains several times more vitamin C than regular cabbage and even studies show links between increased consumption of sauerkraut and a reduction in cancer risk. You can easily whip your own with just two ingredients to serve as a healthy accompaniment to many meals.
Just finely crush a head of cabbage, add to a mixing bowl and sprinkle over 1.5 tablespoons of sea salt. Massaging the salt cabbage until all coated and some fluid is removed. Pack the cabbage in a sterilized glass jar and pour over any remaining liquid in the container, pushing down until the vegetables are submerged in the liquid. Cover with a cloth and left for 24 hours at room temperature.
Now, wait five to ten days for the bacteria do their thing. You should notice bubbles in the jar, showing good bacteria are alive there, ready to help populate your digestive system. Taste regularly and, once the sauerkraut is strong enough and spicy for your taste, you can screw on the lid and store in the refrigerator for several weeks.
Kefir is a fermented beverage made with a starter known as “grains” (which are not really beans, but a symbiotic mix bacteria and yeast). There are two different types of kefir – one made with milk, and another with water -. Both use different types of grains
Making kefir is simple; get your hands on the grains can be a little harder! However, since the grains are multiplied with each fermentation, good health conscious people often advertise their grain pieces for free on sites like Craigslist or eBay. Alternatively, try your local health food store.
The milk kefir
To make milk kefir, just add a tablespoon of kefir grains milk to four cups milk, cover with a cloth and left to ferment at room temperature for 24 hours. Milk thickens, and become tangy like yogurt. At this point, simply strain the beans and store this wonder of probiotic food in the refrigerator up to two weeks. They can be transferred immediately to the grains to a new batch of milk and begin the process again. Grains multiply indefinitely what can happen in the health of the intestine to family and friends!
milk kefir is ideal served on top of homemade granola, or mixed with a banana and fresh berries for a healthy smoothie – the perfect way to start the day! It is also ideal for beneficial bacteria in children with studies claiming that shows that kefir can help protect against food allergies form. And those who are lactose intolerant need not miss – the bacterium breaks down lactose into sugars the meaning milk kefir can usually be managed by most patients
While water kefir contains the largest number of strains of bacteria and yeast and milk kefir ago, has much more than others fermented products like yogurt or buttermilk. It may be “double fermented ‘with fruit juice to make a refreshing drink, sparkling it’s a great alternative to soft drinks for both children and adults. This type of kefir is suitable for those with a dairy-free diet or vegan.
to make kefir water, bring four cups of water to a boil. Dissolve a quarter cup of organic sugar this and let cool to room temperature before adding it to a jar with a quarter cup kefir grains of water. cover with a cloth and let ferment at room temperature for 48 hours until it has a slightly sweet and spicy with some bubbles flavor. Strain the beans, screw the lid and store in refrigerator for up to a week. Repeat the process again with a new batch of sugar-water cooled.
to double fermentation, add the strained kefir to a quarter cup of fruit juice (but not citrus). Pour this mixture in a bottle with top cover, close the lid and let stand at room temperature for another 24 hours before refrigerating.
sweet, sour and fizzy all at once, Kombucha, like most other ferments, is an acquired taste. A mixture of bacteria and yeast to be transformed into a simple tea (mildly alcoholic) drink probiotic. It is high in a powerful antioxidant called DSL and vitamin C, so it is believed to detoxify the body and protect against cell damage and inflammation, while stimulating the immune system.
To make your own Kombucha starter ‘Scoby’, which can be found online (for example, here ) or other brewers Kombucha is needed, and half cup of pre-made Kombucha (store bought will work). Boil 4 cups of water and pour into a jar or container with two bags of black tea and a quarter cup of organic sugar, stirring until sugar dissolves. Let stand for 30 minutes and then teabags be discarded (or check out this list of Genius 18 things to do with used tea bags ). Cool the infusion of tea at room temperature, add a jar with his Scoby and pre-made kombucha. Cover with a cloth and ferment for a week or more, depending on your tastes. Decant the Kombucha in a glass jar and refrigerate for 24 hours, before enjoying their homemade beer and all its benefits. Remember to book the Scoby and at least a quarter cup of liquid for the next batch!
Kimchi is a spicy and bitter Korean dish made with fermented cabbage and various seasonings. It ends with a content higher than sauerkraut salt, but a lower level of lactic acid (which means it is a little less tangy than its Polish equivalent). Since both are loaded with probiotics and digestive enzymes, which is a matter of personal taste. There are also hundreds of different varieties of kimchi so be sure to experiment with combinations of flavors.
To make a basic Kimchi, a fragment of a head of cabbage into strips 2 inches wide, discarding cores. Massaging the cabbage salt and let stand for a few hours. Drain and rinse the cabbage. Place in a clean container with 5 green onions finely diced and a cup of cucumber or radish, julienned. In another bowl form a paste from 5 cloves minced garlic, a piece of 1 inch grated ginger, a teaspoon of sugar, 3 tablespoons water (boiled and cooled) and up to 5 tablespoons crushed red pepper. Add the pasta to the bowl of vegetables and mix thoroughly. Firmly packed in a sterilized jar and sealed glass. Allow to ferment for up to one week, opening the jar daily to allow excess exhaust gases and ensuring that the vegetables are submerged under the liquid. Once fermented to taste, refrigerate for up to a month.
Kimchi Enjoy hamburgers, hot dogs, salads, sandwiches or just on your own!
5. Bread sourdough starter
Not only delicious sourdough bread, it is very simple to make your own at home using a “boot” sourdough instead of dry yeast. This starter culture is full of good bacteria which decompose starch in the grains, so mother dough easier to digest than breads commercial manufacturing. It has a lower GI than other breads and therefore does not cause blood sugar to rise and fall so dramatically. It also inhibits phytic acid, an anti-nutrients, which means that we reap more vitamins and minerals from sourdough, including B vitamins, calcium, magnesium, potassium, zinc and more. In addition, the long fermentation process means gluten decomposes with a study showing that victims of celiac disease could actually tolerate sourdough bread made by slow fermentation .
Making a starter motor is simple – all you need is a flour organic grains (such as rye or spelled) and some water filtered or boiled. Add a cup of flour half a cup of water at room temperature and mix well in a jar. Set the lid freely in the bottle and allowed to ferment at room temperature for 24 hours. Every day for the next 10 days, add 2 tablespoons of flour and a tablespoon of water and mix well. You should notice that the mixture starts to boil and rise, and must have that beautiful, familiar sour odor.
You can now use your starter in any recipe that requires a traditional sourdough, ensuring that keeps the starter by feeding regularly. If it will be a while before using the starter motor, keep in the fridge, feeding once a week. Be sure to let warm to room temperature for 24 hours before using in a recipe. starters sourdough can be transmitted from parents to children, so care of their own carefully – you never know how long it will be around
Some final notes on Fermentation
- Enter fermented foods to your diet slowly -. Allow your body time to adapt to them and the effects of bad bacteria die-off
- If your ferments go moldy smell rotten or feel viscous, it is best to throw them and start again (though do not worry too much – the status of USDA never been a recorded case of food poisoning fermented foods ).
- His ferments are only as good as the ingredients it uses, so always strive for organic, local produce.
- feel free to play around with the fermentation of different fruits and vegetables and flavoring with various herbs and spices, until you find your favorites.
- If you are pressed for time, or do not trust their farming skills, you can pick up some products fermented refrigerated stores natural foods section – just make sure it says the product is pasteurized. Marinades is not the same as fermented!
- Want to know more about the fermentation of food? Pick up a copy of fermentation for beginners :. The step by step guide to fermentation and probiotics Food
Finally, if you want to know more ways to improve your overall health, check out this great list Top 12 probiotic foods for better intestinal health .
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