Fermented foods for better gut health

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Fermented foods for better gut health

Fermented foods are naturally getting a lot of attention from health experts today because they can help strengthen your intestinal microbiom - about 100 trillion bacteria and microorganisms that live in your digestive tract. Researchers began connecting these small creatures with all sorts of health conditions from obesity to neurodegenerative diseases. Fermented foods for better gut health

Fermented foods are preserved using an ancient process that not only enhances the shelf life of food and nutritional value, but it can give your body a dose of healthy probiotics, which is a living microorganism that is essential for healthy digestion, says Dr. David S. Ludwig, a professor of nutrition at Harvard School of Public Health. Fermented foods for better gut health

Not all fermented foods are created equal

Foods that give your body beneficial probiotics are fermented using natural processes and contain probiotics. Living cultures are not only found in yogurt and beverages such as yogurt called kefir, but also in Korean pickled vegetables called kimchi, sauerkraut, and some pickles. The pickle jars that you can buy from the shelves at the supermarket are sometimes processed using vinegar and not a natural fermentation process using living organisms, which means they do not contain probiotics. To make sure the fermented foods you have selected contain probiotics, look for the words "naturally fermented" on the label, and when you open the jar, look for the bubble marks in the liquid, indicating that the living organism is in the tube, Ludwig. Fermented foods for better gut health

Try making your own natural fermented food

Below is a recipe from the book Always Delicious by Dr. Ludwig and Dawn Ludwig who can help you get started. Fermented foods for better gut health

Spicy pickled vegetables (escabeche)

This spicy pickle reminiscent of Mediterranean and Latin American culinary techniques known as escabeche. This recipe leaves sugar. Traditionally, larger vegetables will be cooked lightly before preservation, but we prefer to use the quick fermentation method and let the vegetables be slightly crunchy instead. Fermented foods for better gut health

  • 2 cups of filtered water
  • 1 to 1-1 / 4 tablespoons sea salt
  • 2 tablespoons apple cider vinegar
  • 1 jalapeño or some hot chilli (or to taste), wedges
  • 1 cut a large carrot into 1/4-inch-thick slices or diagonal slices
  • 1 to 2 cups of minced cauliflower or small cauliflower
  • 3 small stems of celery (using only a small stem of the heart), cut 1- inch-long stick
  • 1 bay leaf. Fermented foods for better gut health
  • 1 cabbage leaf, rinsed [19659019] Warm water (no need to boil). Enter the sea salt until dissolved completely. Set aside to cool (use this time to cut vegetables). Add vinegar just before using. Saltwater can be made ahead of time and stored in glass bottles sealed on the table for use when ready for pickles. Fermented foods for better gut healthSet a quart size canning tube in the sink and fill with boiling water to sterilize. Empty the bottle and tighten the vegetables and bay leaf into 1 to 2 inches from the top of the tube. Pour salted water over vegetables to fill the tube up to 1 inch from the top. Rinse the cabbage leaves over the vegetables and stick on the edges to hold the vegetables under the liquid. Fermented foods for better gut healthPlace the jar on the table and cover with a fermented lid. (Or, use standard lids and loosen a little each day for the first few days, then every day, to allow gas escape.) Leave the pickles for three to five days, depending on the temperature in the room. Check it after a few days, using clean equipment. Vegetables will pickle faster in warmer climates. Make sure the vegetables remain packed below the liquid level and add saltwater (2 teaspoons of sea salt dissolved in 1 cup warm water filtered) as needed. Fermented foods for better gut health

    When the vegetables in the pickle as you wish, cover the bottle with the usual cover and chill. Vegetables will continue to pickle slowly in the refrigerator. They will continue for about a month. Salty before serving and, if desired, rinse gently to remove excess salt. Fermented foods for better gut health

    Calories: 1 (per 1 tablespoon)

    Carbohydrates: 0 g

    Protein: 0g

    Quoted from the book Always Delicious by David S Ludwig, MD, PhD, and Dawn Ludwig. Copyright © 2018 by David S. Ludwig, MD, PhD, and Dawn Ludwig. The recipe is reprinted with permission from Grand Central Life & Style. All rights reserved.

Fermented foods for better gut health

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