Kimchi, sauerkraut and other fermented foods are becoming very popular. However, they are popular and famous in the past.
People who do not use refrigeration or modern medicine use fermentation as a simple way to preserve food and to give the food the properties who promote health, which is essential for keeping and maintaining the health of the gut.
During the last century, fermented foods were not placed on the dinner table; a big part of their medicinal effects was wiped out because of pasteurization and the result of this was the dead-on-arrival food supply that stripped of the live bacteria that was important for the balance of the gut.
Luckily, there is a simple easy fix to solve this modern problem: use fermented foods, including probiotics in your diet and the live and good organisms for you will be in the place where they should be: in the gut.
We present you an introduction of the great power of the fermented foods over your health and how to add them in your everyday diet:
1. Fermented foods can help to fight off diseases
Maybe 70% to 80% of our immune system is located in the gut. If you feed it poorly it can leave your gut unprotected and it will be open for the development of bad bacteria, which eventually will lead to inflammation that can cause diseases and it can be plagued by gastrointestinal ills such as IBS-type symptoms, for example, diarrhea, bloating and gas.
In this weak state, it is possible to become even more susceptible to flu and colds. However, you can begin to include good bacteria in the gastric mix by eating fermented foods, and you will be able to eliminate opportunistic invaders and all the inflammation that can cause disease, before even try to do that.
2. Start eating it
If you want to fortify the gut, you should begin to include small portions of fermented foods. You can begin eating once or two times a day. Add fermented veggies such as sauerkraut or beets in your salads or eat them alone. If you think you can add them in your morning smoothies as well.
3. Buy or make your fermented foods
If you ferment foods by yourself you can save a lot of money. However, if you cannot do that alone, you can also buy them from the store. They are affordable and you won’t spend a fortune on them. They add a big flavor to your meals and they give an amazing taste as well, which means that you will not have to eat foods that raise your insulin levels such as potatoes, bread or pasta.
4. They are active
Fermented foods will not just sit in your belly, they will be active. After you’ve eaten them, they will start working and they will balance the stomach acids and gut bacteria; they will release enzymes and help you to improve and ease digestion, which will make things easier for extractions and absorption of the nutrients from all foods you eat. Additionally, they will make you less constipated, stimulant and drug-free.
5. Ferment yourself
You can buy fermented products in different natural food stores and certain supermarkets. It is easy to ferment and it is inexpensive as well. Even though you can ferment different edibles, some fruits and vegetables can turn out better than others.
That is why; before you begin you can read certain blogs or books that can help you to learn more about this practice.
6. Buy smart
If you want to make your fermented foods you can use certain advice that will help you. The mission is to get the most active cultures and to do that you should do the following.
– Keep cool: Fermented foods contain a lot of live organisms and to stay alive they have to be kept cool. Remember to buy them only from the refrigerated area of the store.
– The phrase fermented foods have to be labeled with the phrase “fermented”.
– Be careful of the “pasteurized” phrase: there should not be the word “pasteurized” on the label. The reason is that through the pasteurization process all cultures that can help you to fortify the gut will be gone.
– Pickled and fermented is completely different: this means that these two are not interchangeable. It is simple to understand: pickled foods are pickled in liquids including brine or vinegar. However, they are not fermented. Once again remember to read the label.
– Buy organic: you should only buy organic fermented foods that are made from raw materials and buy mostly the ones that are made from non – GMO, organic or locally farmed products.
7. Become familiar with the classics
If you want to buy fermented foods you can choose different organic fruits and vegetables. The world is your oyster. Some of them are fermented beets, onions, kimchi, garlic, sauerkraut, tomatoes, radishes or green beans. These are the most famous types of fermented foods.
There are different fermented condiments such as relish, ketchup, hot sauce or salsa and other dairy products such as kefir, cultured buttermilk, fermented yogurts, and certain cheeses. People who do not eat dairy can try fermented coconut milk as an option.
Other popular fermented foods are miso, natto, tofu, tempeh and soy sauce they can be heavily processed and it is good to avoid them as much as you can.
You can also learn how to make your fermented foods. Just read on.
1. To prepare the vegetables for fermentation you can chop them, slice them, grate them or leave them whole.
2. You can use salt; starter culture or whey and what you choose will depend on your taste or the type of vegetable used.
3. When you use water for the brine you have to use water that does not contain contaminants.
4. When you prepare and add the vegetables in the bowl for fermentation you have to weigh them under the brine so they can be covered during the process of fermentation.
5. Keep them in a cold place. Once the fermentation process is over you should place them in a cold place so you can eat them for as long as you can.
We give you one great recipe for fermented carrots that you can use in your home:
You will need:
– 2 – 3 pounds o carrots cut in sticks
– 1 to 3 tablespoons of sea salt
– 1 quart of clean water
First, dissolve the salt in the water. Add the carrot in a jar and add the liquid in the jar as well. There should be 1 to 2 inches space on the top. If you need to add something on top of the carrots so you can weigh them in the brine. Cover and seal the jar and culture it on room temperature – the best temperature is 60 – 700 F until you get the desired flavor and texture. If you use a tight lid it is important to burp it daily so you can release the excess pressure. When the process is done, you can keep the jar in cold storage. As the carrots age, the flavor will continue developing.
As you can see there are different options on how to use and how to make fermented foods in your home. They can provide you with amazing health benefits and they are good for your health.