Superfoods have always been an important part of a healthy diet, and they provide a natural remedy for our less than perfect modern day diets.  What are superfoods?  They are whole foods with a high nutrient content, making them highly beneficial for the body.  In this first article on superfoods, we will discuss fermented foods.  Fermented foods were an important part of many healthy traditional diets.

Fermented foods overview

So what are fermented foods?  Yogurt is the most well-known fermented food in America.  Other fermented foods from around the world are: sauerkraut and other fermented vegetables, kefir, miso, fermented meats, kvass and kombucha. ^{1 2}

Fermented foods are made by culturing (or fermenting) healthy foods, usually at around room temperature, for a few days to a week. ¹  During the fermentation period: existing nutrients are predigested, additional nutrients are formed, and beneficial bacteria colonize and grow. ¹  Fermenting foods properly is somewhat of an art and takes the right knowledge and some practice.  See our resources below for more information.

It has been said that fermented foods need to be consumed in their raw form, in order to get the therapeutic dose of nutrients and beneficial bacteria.  Pasteurization has been known to denature nutrients and kill the beneficial bacteria.

Fermented foods and digestion

Fermented foods can be very helpful when it comes to digestion.  These foods contain good bacteria including the: Lactobacillus species, Bifidobacterium species and beneficial yeasts (such as S. Boulardii).  The good bacterium in the gut that are involved in digesting foods by producing enzymes.  These enzymes act as catalysts, helping to break down proteins, carbohydrates and fats.

Good bacteria also enhance the immune system, promote natural regularity and keep the colon clean. ³  It is believed that these good microbes actually eat waste products in the colon and detoxify the body.  For all of the above reasons, it is important to introduce these beneficial bacterium to your inner ecosystem.

So if you suffer from bloating, indigestion, gas and/or constipation, then fermented foods may be able to help.  Naturally fermented milk products are also easier to digest because the protein structure has been broken down to some extent.  Kefir made with raw milk is probably the easiest to digest.

Fermented foods and nutrition

Fermented foods are loaded with nutrients.  The fermentation process actually increases the availability of the nutrients in these already nutritious foods. ¹  Furthermore, the beneficial bacteria in these foods actually create additional nutrients, like the B Vitamins. ³

Fermented foods are predigested by the good bacteria during the fermentation process, making their nutrients more available to the body.  The acidic nature of fermented foods aids in the absorption of all nutrients in the digestive tract, while helping to prevent the overgrowth of pathogens and candida. ^{1 3}..

Fermented food resources

Quality fermented foods can be purchased at natural food stores.  Look for the words “raw” or “unpasteurized” on the label.  We have also found some Internet resources where you may purchase these fine products:

• http://www.wildernessfamilynaturals.com/sauerkraut.htm
• http://www.diamondorganics.com/prod_detail_list/183

Purchasing fermented foods on a regular basis can become expensive.  One way that you can save money is to make these superfoods at home.  We have found the following resources on how to make fermented foods:

• http://editor.nourishedmagazine.com.au/articles/how-to-make-sauerkraut
• http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735

 Sources:

1. Lacto-Fermentation.  Sally Fallon.  The Weston A. Price Foundation.  http://westonaprice.org/foodfeatures/lacto.html
2. Kvass and Kombucha: Gifts From Russia.  Sally Fallon.  The Weston A. Price Foundation.  http://www.westonaprice.org/foodfeatures/kvass.html
3. Fermented foods.  Healthful Living.  http://www.healthfullivingsf.com/recipes/insights/fermented.php

This entry was posted on Monday, October 6th, 2008 at 3:51 pm and is filed under Diet, Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.