The Health Benefits of Fermented Foods
way to preserve the food supply and retard spoilage. This wise folkway also was essential for increasing the digestibility of foods, reducing toxins, and enhancing immunity against germs. Unfortunately, as the American diet has moved towards a taste for ever sweeter items, the consumption of naturally cultured or fermented options has declined, and with it, some powerful agents in our food pharmacy. Naturally lacto-fermented foods use a combination of the bac-
F
rom the earliest history of man, well before the invention of refrigeration and shrink wrapping, traditional cultures utilized fermented foods as a
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the same health benefits as naturally fermented items. Ironically, the mass processed varieties are usually washed with some type of bleach or lye to retard natural bacteria, and then placed in a salt or vinegar solution to achieve the tangy flavor desired. While the taste may be similar, the health benefits are completely lost and these are poor replacements for the rich and nourishing options available in health food stores.
teria which exist normally on or in the food, and some natural sugar, such as that found in dairy, beans or vegetables. The bacteria feast on the sugar, and produce gasses, as well as the tangy flavor we associ- ate with pickles, sauerkraut and wine. Before turning your nose up at the thought of eating a food with bacteria in it, consider blue cheese and yogurt. Both contain healthy doses of natural bacteria and are a well-accepted part of our standard diet. Beer and wine are also fermented foods which are embraced by many people. If you enjoy Asian foods such as tamari and miso, you are consuming even more fermented items. If we think back to our grandparents’ kitchens, most likely, regardless of where they were from, there was some sort of fermented food on the table. Grandma learned to make these savory items from her mother and grandmother, and we would be well served to learn to make them (or simply eat them) again. If you were told your body was filled with bacteria you might
shudder, reach for the phone and call your doctor for a prescription for antibiotics. Yet all humans are laden with bacteria – trillions of them – that act as our helpers and protectors, working to enhance and activate our digestion, immune strength, detoxification path- ways, and even our brain function. Good germs are so important that a lack of them has been implicated in a host of chronic illnesses. Consuming naturally fermented foods, rich in healthful bacteria, is akin to seeding our internal ’lawns‘ with the best quality seed. Yogurt, a fermented food, is often recommended after a course of antibiotics to replenish the good flora that was eradicated along with whatever germs the prescription was designed to kill. The problem is that most processed yogurt does not have enough good bacteria, and is full of sugars which are counterproductive to grow- ing beneficial bacteria. A good rule of thumb is that if the food is sweet, it will be less effective. Our Neolithic ancestors loved fermented foods because they contained enzymes that improved digestion, and electrolytes, vita- mins, minerals and antioxidants that promoted overall health. In fact, in the more recent past, pickle juice was considered a wonderful tonic when feeling sick or dehydrated! While that may not be a com- mon beverage of choice today, kefir and kombucha are fermented drinks that are readily available and tasty. For some, they are an acquired taste, a bit tangy (think beer or wine), but also refreshing and enjoyable. Be aware that the pickles, olives, sauerkraut and other typically cultured foods available on large grocery store shelves do not confer
To introduce cultured items into the diet, start slow – a spoonful or sip is a great way to start, and as you acclimate to the taste, feel free to consume more. Many fermented items, such as natto, kimchi, and sauerkraut, are used as condiments, while fermented soy and fish make great sauces. Whatever the quantity, and whichever the form, ingesting these foods can do wonders for health and digestion. The more adventurous soul can try to culture some at home, but it is just as simple to purchase them ready made. Whether our choices are home-made or store bought, returning to our ancestral food traditions by embracing fermented foods is a great choice for all.
Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (
www.holcarenutrition.com). Vicki works with infants, children and adults with digestive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertility and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementation and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or
vicki@holcarenutrition.com. See ad on page 16.
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