6 Tasty Fermented Foods Having a Probiotic Kick

 

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6 Tasty Fermented Foods With a Probiotic Kick. From kombucha to kimchi, traditional fermented foods have made a comeback in a big way, finding their place in supermarket refrigerators everywhere. Kefir, another fermented milk product, tastes like a slightly tangier, yet drinkable yogurt and boasts even more probiotics. Both are also good sources of protein, calcium, and vitamin D. But there is more to fermented food, than just tasty meal.

While reading “The Cultured Cook”, I have actually learnt knew benefits of fermented foods, but also Do’s and Don’ts of fermenting and new variety of recipes. I had no idea that cheesecake can actually be probiotic-rich. I didn’t realize that there even can be fermented. Probiotics are live bacterial cultures that are found in fermented foods like Greek yogurt and kombucha. They get the name “pro” because they pro mote better gut health by helping to alleviate IBS symptoms, boost your immune system, and fend off bad bacteria strains that can rev appetite and cause weight gain.

Uji, also known as the Kenyan Fermented Porridge, is the ultimate comfort breakfast food which is packed with probiotics. It is made of dried maize, millet and/or sorghum that is made wet with water and left to ferment for a few days before cooking. The health benefits of fermented foods like kimchi and sauerkraut aren’t much of a secret anymore. The short story is, fermented veggies contain loads of good stuff, including probiotics, which play a part in maintaining gut health.

And gut health has positive health implications beyond the gut. The foods included soft cheese, sauerkraut (fermented cabbage), kimchi (fermented vegetables), kefir and kombucha (fermented tea). In this experiment, the researchers looked at both homemade versions, and shop bought samples. Food-based probiotics: Most other species, including Lactobacillus and Bifidobacteria, are found in fermented foods.

One other type of probiotic, the Saccharomyces species, is a yeast. To restore and maintain a healthy balance, which helps the body heal itself and stay in good shape, Axe recommends getting a variety of all three types. A healthy Ayurvedic diet includes fermented foods, such as yogurt, amasai and miso. Many different seasonal vegetables may be fermented to prolong how long they are edible, such as asparagus, beets, cabbage, carrots, cilantro, fennel root (anise), garlic, green beans, etc.

Or you can simply give a bowl of chips a probiotic kick with fermented salsas sold by brands like Wildbrine. Watch the video: How to Add More Probiotic Foods to Your Diet 2 of 12.

List of related literature:

Probiotic microbes are also active in other fermented food, including kefir, tempeh, some pickles, sauerkraut, and kimchi.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

You can do this with probiotic supplements (see page 106) or fermented foods that contain live bacteria: kefir, kombucha, unsweetened yogurt (goat or coconut), kimchi, pickled fruits and vegetables, and sauerkraut.

“Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most” by Dr. Daniel G. Amen
from Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most
by Dr. Daniel G. Amen
Tyndale House Publishers, Incorporated, 2017

You can explore fermented foods (sauerkraut, kombucha, kefir, tempeh, fermented veggies, miso), or you can consider a probiotic supplement.

“Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health” by Kris Carr
from Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health
by Kris Carr
Hay House, 2015

Fermented vegetables, such as sauerkraut and coconut yogurt, are good food sources of probiotics, which we know support the growth and maintenance of friendly bacteria, such as Lactobacillus acidophilus and bifidobacteria.

“Clean Skin from Within: The Spa Doctor's Two-Week Program to Glowing, Naturally Youthful Skin” by Trevor Cates
from Clean Skin from Within: The Spa Doctor’s Two-Week Program to Glowing, Naturally Youthful Skin
by Trevor Cates
Fair Winds Press, 2017

Consume a wide variety of fermented foods, such as kimchi, sauerkraut, and pickled vegetables, along with yogurts, kefirs, miso, natto, and other foods with naturally occurring good bacteria.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

The so-called probiotics in fermented foods are not life-giving.

“Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal” by Anthony William
from Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal
by Anthony William
Hay House, 2015

Some strains of L. plantarum isolated from fermented foods also utilize a mannose-specific mechanism to adhere to human intestinal cells.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Some of the best vegan sources of probiotics are nondairy yogurts (almond, coconut, or soy yogurt), fermented soy products (such as tempeh and miso), fermented nut or seed cheeses, fermented vegetables (sauerkraut), fermented grains (rejuvelac), and some types of tea.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

These probiotics may be naturally abundant in foods as a result of the way they are prepared, as for yogurt, kefir, kimchi, tempeh, pickles, and sauerkraut.

“Future Foods: How Modern Science Is Transforming the Way We Eat” by David Julian McClements
from Future Foods: How Modern Science Is Transforming the Way We Eat
by David Julian McClements
Springer International Publishing, 2019

Naturally fermented foods are an excellent source of probiotics.

“Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health” by Ivy Larson, Andy Larson
from Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health
by Ivy Larson, Andy Larson
Victory Belt Publishing, 2019

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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15 comments

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  • Ditto to Liz Bethy’s comment. Can you list brands? You say to leave comments with questions but very few are getting answered. What about the BelGioso cheese? OK? Not OK?

  • Hi Dr. Gundry, some jars of tomato sauce say they are ‘Crushed and strained’. Does that make them acceptable to eat? Are cans of tomato paste crushed and strained?

  • Every other video i see u explaining the same gut issues or maybe i just lose the attention and mix things up. Who knows. I like your work, but i still want to ask #askgojiman how do i make youtube videos more easily digestible? Is it a problem with the video or a problem with my digestion?

  • Hello Gojiman, I think this is a common doubt about fermented foods, is salt essential? The general info on the internet is that you need 2% of salt per weight of food, which is a lot. They say without it there is risk for catching botulism? A medium jar of sauerkraut takes almost 20 grams of salt, that’s a lot so wondering what is your take on this. Do you use salt in your own ferments? Thanks for the awesome content!

  • #askgojiman konnichi wa goji man, could you please do a video on omega 3 and 6 balance foods. My diet it always so much higher in omega 3s and struggle to up my 6

  • So I have a question! Does putting raw manuka honey or any good honey into my hot cup of tea kill the good stuff and make it essentially uneffective??? THANKS!!! LOVE THIS CHANNEL!!!!

  • Sugar doesn’t kill probiotics lol. If anything it feeds the probiotics. Additionally, even dead bacteria has proven to be beneficial. I still buy plain yogurt though because I like the taste more.

  • Hello, your food for boosting the immunity vlog is so informative. Thanks for sharing your valuable knowledge and research. I appreciate your effort.

    I have also found this boost immunity video which is very informative.please check out.

    https://www.youtube.com/watch?v=7a1MM2VKWIA

  • How many probiotics sources can you take in one day? I noticed the difference from probiotic yogurts and eating kimichi probiotic yogurts have nothing on kimchi. How many can one consume in a day and still be safe and can you over do eating probiotics?

  • Thank you Dr Gundry!
    I realy appreciate your input -as a former Macrobiotic counselor who studies with Kushi himself, I know quiet a lot about healing with whole foods.
    As I listen to you OFTEN -you never fail to nail it!!!!!!I

  • If anyone would like to learn more about Dr. Gundry’s science, go to Google Scholar and read Campbell’s review on his novel! It’s highly informative and will provide you with even more information about Dr. Gundry’s research!

  • Theres a reason why it shortens cold or flu.. kimchi is cabbage. Cabbage is high in vitamin c. If you mega dose pure vitamin c you dont get colds or flu.

  • 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.

  • Thank you for a succinct informative introduction to fermented foods! re: Miso 5:55… too hot a temperature will destroy the bacteria in Miso, as well as all other fermented foods. If adding to a stir-fry, do it once the food is on your plate.

  • NOOOO! Don’t eat soybeans! You’re pushing your commercial non-GMO protein powder and then you turn around and tell us that tempeh is good for us? Soybeans are nearly all genetically modified! Don’t eat soybeans!