Fermented Food Health Benefits

Probiotics.. What Are They?

Probiotics are live microorganisms that you ingest to help the good bacteria in your body flourish. This will not only benefit the way that you breakdown, digest, and absorb nutrients, but it will also help your immune health, mental health, and any physical health issues you might be facing.

When I first started diving into natural foods and lifestyle online, one of the most common things I  saw is the word “probiotics”. These came recommended for just about any ailment as the base ground to start at. Many also had recommendations for consuming fermented foods, which I admit, it took me a bit to understand there’s a difference between fermented food that is edible and rotten foods that you shouldn’t touch.

From there, I was wondering what fermented food health benefits there were, or if I would get sick if I ate them? Oh how I would learn!

Breakdown of Probiotics

The human body contains many cells and many different types of bacteria within it. New research has consistently showed that there is a large amount of bacteria in your digestive system that affects your brain and the signals it receives along with contributing to your current state of health.

With this being said, there is a fine line with balancing the good vs. bad bacteria inside of your body. The modern diet most people consume is laden with sugar and refined oils which contributes to the bad bacteria overgrowth and can surface in ways that are unpleasant.

So how do you combat this? By introducing probiotics to your body to help balance out the good bacteria and let them flourish.

You can either purchase probiotic capsules, powders, or even probiotic-rich foods and drinks to help with this. For me, personally, I choose to rotate probiotics that I purchase. We also implement homemade foods that contain probiotics which helps our wallet and guarantees a live and active source.

Fermented Foods

Fermented foods are a wonderful choice if you don’t want to reach for that daily supplement. However, not everyone is going to like these fermented foods. For my family, it did take some getting used to and there are still some that we are on the fence about.

• Sauerkraut
• Kvass
• Milk Kefir
• Water Kefir
• Kombucha
• Homemade Ginger Ale aka Ginger Bug
• Kimchi
• Sourdough
• on and on!

Here is a study that was done on fermented foods and the benefits we can reap from them:

Health benefits of fermented foods – PubMed (nih.gov)

Milk Kefir DIY

Milk Kefir is by far my favorite fermented food to make. Since we have a family cow that we get our raw milk from, we have plenty to be able to utilize.

I started by purchasing grass-fed, raw milk kefir grains. This made it easier for me since they were already used to raw milk and the healthy bacteria that it already contained. Therefore, there was no lag period and I could get started!

I put my kefir grains in the bottom of a mason jar and cover roughly with a cup of milk to start. The amount of grains you should have for a cup of milk should be roughly 4-5 tablespoons worth. You will need to cover with either fabric or something loosely so that it can breathe.

It needs to be in a warm environment, optimally 72 degrees or warmer (based on my experience) and not placed in direct light.

Wait 24 hours or before and slightly turn the jar on it’s side. If it seems like the milk is thicker, then it is ready to strain. If not, let it sit a bit longer until it thickens up.

You can strain it with a nylon or mesh strainer. At this point, you are looking to separate the grains from the fermented milk. I then place the grains back in the jar and cover with fresh milk

The fermented milk, aka kefir, will need to be placed in a jar and it can be stored for up to two weeks in your refrigerator. You may opt to further ferment it by adding some flavoring or sweetener and letting it sit for another day, but you do not have to.

Fermented Foods To Purchase

If not done safely and carefully, fermented foods are better off being purchased than risking the introduction of bad pathogens into your foods.

• Remedy Raw Kombucha
• Oregon Brinehouse Beet Kvass
• Lifeway Probiotic Kefir
• Bubbie’s Sauerkraut
• Wise Goat Organics Raw Kimchi

You can also check your local grocery store or health food store. I have begun seeing more and more of these foods being implemented in their stock, which is a big bonus!

Literature on Fermented Foods

Maybe you’re looking for more on fermenting your own foods and a way to get started. Here are some books that I found useful:

Cultures for Health is a wonderful company that I have used numerous times. They sell their own starters, booklets, and kits to make your own fermented foods at home. I highly recommend them!

Amazon also sells a ton of books on fermenting foods and different techniques you can use. Plus, if you prefer digital copies over hard copies to save space in your household, you can get them on your Kindle or on the Kindle app!

Do You Take Them?

Are you one of the many who takes daily probiotics or makes sure to consume enough in your food? Do you make your own fermented foods?