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October 6, 2018. No Comments. As it turns out, eating fermented food — food that has already begun breaking down naturally, as in the case of kimchi or most Greek yogurt — tends to be pretty good for your gut. It’s just science.

From aiding digestion, strengthening the immune system, boosting heart and mental health, and even helping with weight loss, fermented foods offer immense health benefits, mainly owing to the beneficial microorganisms in them. If you’re considering adding a dose of. Kombuchas (or fermented teas) in various formations line the shelves, emblazoned with health-promoting promises. Other naturally fermented foods, like yogurt and kefir, kimchi, sauerkraut and. They’re the types of wines that you just want to chug. “Overall, co-fermented wines tend to be a lighter, brighter, juicer, more glou-glou (glug-glug) style of wine with a more integrated profile.

Beneficial bacteria are found in fermented foods. If’ we’re lucky, it can help to kill the bad bacteria that cause many of the conditions listed above. Also, good bacteria in your digestive system can help to synthesize vitamins like B-7 (Biotin), B-12 and vitamin K. Some research says bacteria in fermented foods may promote gut health and help prevent heart disease, type 2 diabetes, and obesity. Should you eat these foods?

Fermentation is the breakdown of carbs like starch and sugar by bacteria and yeast and an ancient technique of preserving food. Common fermented foods include kimchi, sauerkraut, kefir, tempe. It’s easy to boost your gut health when ferments taste this good! Here are 50+ probiotic and lacto-fermented drinks beyond Kombucha and kefir, including ginger soda, pineapple kanji, mead, and more. I have one last trick up my sleeve If.

There are many fermented foods to choose from but the excitement gets even bigger when making fermented drinks in your kitchen. Fermented drinks are tasty, appetizing and versatile. They offer numerous health benefits as they are rich in probiotics which help improve our immune system. Most people respond very well to small amounts and gradually increasing levels of fermented foods.

Individuals with histamine intolerances often break out with hives, eczema, rashes, puffy eyes, headaches, etc. People with histamine intolerance react in a multitude of different ways as shown in this study ( 9 ).

List of related literature:

Consumption of these products also will likely be increased as the potential beneficial effects of fermented foods on human health become better established, scientifically and clinically.

“Microbiology and Technology of Fermented Foods” by Robert W. Hutkins
from Microbiology and Technology of Fermented Foods
by Robert W. Hutkins
Wiley, 2018

This industry has impacted greatly the science of beverages, since fermentation not only provides additional nutrients, special taste, and flavor to the drinks, but is also a much healthier alternative to many products.

“Fermented Beverages: Volume 5. The Science of Beverages” by Alexandru Grumezescu, Alina Maria Holban
from Fermented Beverages: Volume 5. The Science of Beverages
by Alexandru Grumezescu, Alina Maria Holban
Elsevier Science, 2019

and China, cultures where fermented foods like pickles and yogurt are common, are healthier and live longer, and the evidence that fermented foods are beneficial to our health is growing.

“Fermentation for Beginners: The Step-by-Step Guide to Fermentation and Probiotic Foods” by Drakes Press
from Fermentation for Beginners: The Step-by-Step Guide to Fermentation and Probiotic Foods
by Drakes Press
Callisto Media Incorporated, 2013

fermented foods has no benefit (anecdotally speaking, I believe many do); it’s just that the high-quality studies in humans haven’t been done yet – something I’m passionate about changing.

“Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out” by Megan Rossi
from Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out
by Megan Rossi
Penguin Books Limited, 2019

Fermented drinks such as kombucha, kefir and beetroot kvass are also beneficial for the gut if they are prepared with fresh, organic ingredients.

“Heal: 101 simple ways to improve your health in a modern world” by Pete Evans
from Heal: 101 simple ways to improve your health in a modern world
by Pete Evans
Pan Macmillan Australia, 2019

These and other fermented foods have been around for centuries but are now acclaimed as microbiomebalancing paragons of dietary virtue.

“This Book Could Save Your Life: The Real Science of Living Longer Better” by Graham Lawton
from This Book Could Save Your Life: The Real Science of Living Longer Better
by Graham Lawton
Quercus, 2020

The majority are not fermented products, and their microbiology resembles that of soft drinks.

“Microbiological Safety and Quality of Food” by Barbara Lund, Anthony C. Baird-Parker, Tony C. Baird-Parker, Grahame W. Gould, Grahame Warwick Gould
from Microbiological Safety and Quality of Food
by Barbara Lund, Anthony C. Baird-Parker, et. al.
Springer US, 2000

When brewing kombucha with tisanes, you may initially produce a delicious, healthy fermented beverage, but over time the culture might atrophy and eventually die, or the bacterial population may simply become too weak to grow a new culture.

“The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea” by Hannah Crum, Alex LaGory, Sandor Ellix Katz
from The Big Book of Kombucha: Brewing, Flavoring, and Enjoying the Health Benefits of Fermented Tea
by Hannah Crum, Alex LaGory, Sandor Ellix Katz
Storey Publishing, LLC, 2016

An added advantage of any fermented food or beverage is that it can be more easily digested in the gut, because it has already gone through a “predigestive” phase by yeasts and other microorganisms outside the body.

“Ancient Brews: Rediscovered and Re-created” by Patrick E. McGovern, Sam Calagione
from Ancient Brews: Rediscovered and Re-created
by Patrick E. McGovern, Sam Calagione
W. W. Norton, 2017

Fermented foods often have anecdotal health benefits attributed to them.

“The Microbiology of Safe Food” by Stephen J. Forsythe
from The Microbiology of Safe Food
by Stephen J. Forsythe
Wiley, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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17 comments

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  • Dr Gundry. Thank you so much talking about the fermented food: Sourdough bread!. At least, now I know, I can choose WHITE Sourdoug! (and I will eat with Olive oil and balsamic vinegar! ) Kimchi ❤️❤️ There is one korean store near by and they make family Kimchi,, which is much better ��

  • My 3-4day old fridge stored (food saver sealed in 12oz mason jar) carrot juice (straight carrot juice from organic carrots, with fine pulp after using my solo star4) either accidentally fermented or “went bad”. I’m trying to find out if it’s okay to drink or be ause it happenee by a cident I should throw it out. Thing is,it costs me money buying these carrots and takes so long to cut them up and juice them. I’d rather drink it and know I’m doing my body good AND not wasting it when this happens. But I’m afraid to until I know its okay.

  • I’m all about fermenting and the benefits of live active cultures and bacteria but you lost me at “…before we were monkeys…” If I were you I’d leave the THEORY of evolution out of your philosophy of nutrition.

  • This is a fabulous resource, thanks so much.
    @ 18:50 98% of the time practice supersedes science. Personal experimentation is a type of science/research. Of course in the rare instance when you field test the hemlock root as a new carrot, the experiment is over. This outcome is part of advancement too.
    @ 49:44 Careful with the ability to trust rant, I get your point but I wish to disclose that this is the very edge of becoming wu-wu, don’t go a millimeter further.
    @ 42:57 No salt freaks, this is but one gateway to delusional ideology. People that let dogma triumph over thought are not long of this world, or all that happy, like Steve Jobs.
    @ 18:01 People with diet related health problems. Having no stake in making money from them, I am blaming them for their bowel and stomach problems, and their diabetes. You can’t help people, they can help themselves, but only about 2% do.

  • John just soak the fruit in salted water to get rid of any pesticieds. Or use a diluted solution of LAB to soak the fruit in. Easy peasy. Use the fruit throw the skin

  • Shalom. What is the name snd company of the probiotic soap John mentioned in the video please? Where can you get it please? Thank you.

  • John, I bought this book but something you said so quickly and kind of grazed over is what I what to learn about the most is not in here, that I can find.
    In this interview when you were talking about making pineapple wine, he said it could be brown, and there was discussion about honey but you very quickly inserted it could be just pineapple juice.
    THAT IS WHAT I WANT TO KNOW ABOUT!
    I don’t want add sweeteners.Fruit is basically sugar. So John, do I need champagne yeast? Or Camden or just pineapple in a jar with extra pineapple juice added?
    Maybe you could expand on this topic.
    This is the information I’m hungry for!
    Love you!

  • Really informative. I remember first time trying yogurt in the USA and thinking…this is not yogurt because it had all sort of stuff in it. Of course, after away while and years and decades, you get tired of looking for stuff and no time for making your own. Plus, my kids would go crazy if I made sourkrout at home…because it “smells mummy”:). I think I have to get back to my roots.:) Thanks.

  • John great talk I make pineapple juices from skins of pineapple.4 days on counter.with 1/2cup organic sugar.love it.also whey lemon aid.I am in the process of making water kefir.I am on a well water,I wished more people would enjoy this for healthy.keep healthy!

  • What would you suggest eating during and after a course of antibiotics? I’ve had gut disbiosis for a long time so my instinct is to eat as much fibre and probitics as possible to reinnoculate my microbiome with good bacteria

  • this video does not understand the difference between prebiotics (contain living organisms) and probiotics (contain nutrients that benefit microbiome). If you don’t understand the details you don’t understand what you are talking about.

  • Wow, great information! I love what Alex had to say in response to the question about microbes in the drink, and that keeping it simple is really best when it comes to trying a new food just try it and see if it works for you. And he is spot on about the acid reflux thing. I was actually diagnosed with acid reflux when I was thirteen, and I was on Nexium for SEVEN YEARS! Fortunately, I had a gynecologist (unexpected, right?!) who told me that I should consider taking apple cider vinegar and stop the medication because I might actually not have been producing ENOUGH acid! And, as it turns out now, that medication is only supposed to be used for eight weeks max, but that’s another story… Anyhow, I took the ACV, and after about a month of adjustment with no meds, I no longer had problems anymore with reflux. It sounds like fermented drinks could also benefit a lot of people in this way! Plus it has the added benefit of probiotics. Most of us are exposed to far too many antibiotics, not just through medicine but through eating foods like meat/fish/dairy that have been given lots of antibiotics. I might have to try this sometime. Way to go!

  • Hi, Dr. GUNDRY.
    What about kefir?
    Does it HAVE to be made with A2 or goat’s milk?
    I make my own at home with goats, coconut and A2 but I like it better with St. BENOIT, wish is a whole, pasteurized organic milk.

  • I have read that white bread and olive oil are okay to eat in combination, because there would be no blood sugar peak… which amounts of white bread and olive oil are okay on a daily basis? Thank you and greetings from Austria

  • Maybe because you should also take note of the right serving of fermented and or probiotics to take in a day. There’s a reason why yogurts, for example yakult (probiotic drink) comes in a small serving. Because that contains the right amount of probiotic to take for a day. If you go beyond the right amount of serving per day, that could really result a negative effect to your body.

    Just because it is also evident that fermented foods and probiotics is good for your body or has good effects, doesn’t mean you should dig in on the entire jar of kimchi or an entire bucket of yogurt.

    That could also be the reason why kimchi is often served as a side dish in Korean cuisine or are mixed with other foods (e.g. kimchi kimbap, stew, etc.) Not as a snack. Because again, right amount of serving per day.

    That could also be the reason why probiotics such as yogurt is served in a small cup.

    I have been eating the right amount of yogurt by not exceeding to one small cup a day for years now, and so far, I haven’t had any issues with my immune system. It is also quite helpful for balancing my pH level since I have PCOS and that I am more prone to vaginal dryness.

  • I typically buy GT’s Kombucha. Cane sugar is listed in the ingredients but I’ve heard that its before the fermentation process to feed the scoby. Most flavors have around 4-6g of sugar per serving (15g per bottle). GTs is also the most affordable brand other than Kevita. Does anyone have any thoughts on the best Kombucha brands? (I have paid up to 6$ per bottle but felt ridiculous afterwords.)

  • My mom did chemo for 18 months straight..the drs. Did not understand how come she was thriving gained 25 pounds during chemo!… I gave her raw goat milk Keifer everyday. Extended her pancreatic cancer life so and by 3 years