Eating fermented food is great for gut health. Previous generations ate a lot of fermented food because fermentation preserves food. Now we have freezers and refrigerators that keep food fresh, so we don't need to ferment our food.

During fermentation, natural bacteria feed on the sugars and starches in the food, creating lactic acid. This extends the food's shelf life and makes it more digestible by preserving and increasing beneficial enzymes, nutrients, and probiotics. 

Many people think that you need to get probiotics from a supplement, but you don't. You can get these "good" bacteria through the fermented foods you eat; in fact, that is my favorite way to get them.

Many of us have stopped eating traditional fermented foods, so our probiotic consumption has declined. And as convenience and processed foods have overtaken our pantries, we get less and less probiotics.

Let's explore easy, inexpensive ways to make our own fermented foods.

 

Why Make Fermented Foods

Fermented foods can make a big difference in how your body processes food, but they can be expensive. Making them yourself lets you save money and control the ingredients used.

1. Increase probiotics -  Probiotics are the "good" bacteria in your digestive system. They are known to have tremendous benefits, including improving your immune system, helping digestion, balancing hormones, and even slowing or eliminating disease.

2. Make food more digestible - Fermentation begins to break down food naturally, making it easier to digest. Probiotics and digestive enzymes help your body absorb nutrients in the food that you eat.

3. Save money - Quality fermented foods can be expensive, but with a few simple ingredients you can make your own inexpensive fermented foods. You don't have to buy probiotic supplements, and the health benefits of probiotics could save you future medical expenses.

 

What fermented food to make?

Most fruits and vegetables are simple to ferment. All you need to do is cut them up, mix them with salt and spices, and pound them to release juices. Then store them in an airtight container and wait.  You can find hundreds of recipes for this online; just search "lactofermented" with the name of the food you want to ferment.

My favorite fermented foods to make at home are homemade yogurt and sauerkraut. It is easier and tastier than most people think! I'll share my recipes below.

 

Homemade Crockpot Yogurt

Ingredients:

• ½ gallon of whole-fat organic milk
• ½ cup of PLAIN yogurt. Read the ingredients, and you will see the cultures listed.
• Note: Make sure milk and cultures are the only ingredients in the plain yogurt you use. Generally, flavored yogurt, including vanilla yogurt, does not have these cultures. Learn more about yogurt here.

Directions:

1. Pour the milk into the crockpot and cook on LOW.
2. After 2.5 hours, turn off the crockpot.
3. Let sit for 3 hours without removing the lid.
4. After the 3 hours, quickly remove the lid and stir the plain yogurt into the warm milk.
5. Put the lid back on and wrap the crockpot in two large bath towels.
6. Let sit on the counter for around 12 hours (or overnight).
7. Store the yogurt in quart-size glass mason jars. 
8. It will thicken after being refrigerated for 4-6 hours.
9. NOTE: Don't forget to reserve 1/2 cup to start your next batch.

Add your favorite fresh fruits and nuts. Enjoy!

 

Traditional Sauerkraut

Ingredients:

• 1 head of cabbage
• 2 tbsp sea salt

Directions:

1. Core and shred cabbage.
2. Mix cabbage with salt.
3. Use your hands to massage the juice from the cabbage or pound it with a meat hammer. (This can take 10-20 minutes; be patient!)
4. Place cabbage and juices into a wide-mouth glass mason jar. (Make sure the juices cover the cabbage. Leave at least one inch of space at the top of the jar.)
5. Cover tightly and store on the counter for three days
6. After three days, move it into the refrigerator.

 

What other fermented foods do you eat? Let me know on my Facebook page.

Dr. Jamie, D.C.

---