Fermented foods for a healthy gut!

Why is it important to keep our digestive system healthy?

First and foremost, because through digestion, we absorb all the nutrients and vitamins from our food and drink. If the digestive system doesn't work as intended, then our body will not be functioning at it's full capacity.

This is where I bring in the advantages of fermented food, if you struggle to keep a balanced diet because you are always on the go, then fermented food might be your secret saviour.

The biochemical process of fermentation in foods encourages the growth of friendly bacteria that help maintain a healthy gut, this will in hand promote efficient digestion and absorption of nutrients. It is the base of good health. Healthy and balanced intestinal flora is also a way of preventing intestinal disorders, from Irritable Bowel syndrome to cancer.

At home one of our favourite fermented foods is beetroot. It is very simple to make, and I will share the recipe with you. If you don't have the time to do it (we all know how busy life can get), then Sauerkraut, Soy Sauce, Kimchi, Miso and tempeh are fairly easy to find in supermarkets and Asian food shops if you have any local to you.

Benefits of different fermented foods:

Sauerkraut: Laboratory studies show that isothiocyanates, the antioxidant chemicals in fermented cabbage, or sauerkraut, can inhibit the growth of cancer cells.

Supports healthy gut flora: cabbage naturally contains the friendly bacterium Lactobacilli plantarum. Fermenting promotes the growth of this organism, which can help balance intestinal flora and inhibit the growth of E.coli, salmonella, and candida. It can also help improve the general health of the digestive tract.

How do I use it?

A better pickle: use uncooked as a pickle. Add sauerkraut to a meal instead of lettuce, or serve to accompany rich meats and sausages. sauerkraut does not like to be mixed with grains (i.e. wheat in breads) Mix 1-2 tbsp into stir fried brown rice, scrambled egg, shiitake mushrooms, carrots or onions, and drizzle a little soy sauce and sesame oil on top. Avoid pasteurised brands, which have fewer nutrients.

Kimchi: an oriental version of sauerkraut, kimchi is a pungent blend of fermented cabbage, radish, red chillies, garlic, and salt, and is the national dish of Korea. The anti-cancer and heart-healthy benefits in kimchi derive from the many nutrients in the cruciferous cabbage. The mixture of spices and beneficial bacteria in kimchi is also powerfully anti-microbial against harmful bacteria such as Helicobacter pyroli, Shigella sonnei, and Listeria monocytogenes.

How do I use it?

A spicy side dish. Kimchi can be served not only as a side dish with steamed rice, but also with tempeh, noodles, fish, met and baked potatoes.

The benefits of a healthy gut are endless, when having a healthy gut, your body will be more efficient during digestion. This will allow your body to use more energy for your daily challenges. I struggle if my energy levels are low, then I don't even want to get out of bed, let alone face a whole day at work, or even do anything at home. Excessive growth of harmful bacteria in your gut will most definitely affect your energy levels negatively, and even your mental health. I always try to advocate, that for anyone to be happy, they have to be healthy first, body and mind.

I hope you enjoy trying out the fermented beetroot recipe.

Fermented Beetroots:

You'll need:

Fresh beets (as many as you want to ferment)

Water (I always filter my water)

Salt

Garlic

Jamaican pepper

Bay leaves

Preparation: peel and rinse your beetroots. Slice them in 1 cm thick pieces. Then layers them up in your jars. As pictured: 1 layer of beets, add garlic, bay leaf and Jamaican pepper, repeat, You do not need to add garlic, bay leaf and pepper at every layers of beets. You can try out your recipe first, and then add more or less next time you make it, to taste.

For the water you add 1 tbsp of rock salt per litre of water, then add this water to your jars of layered beets. After your beets are ready in the jar, cover them with water, weight them down (we use jar lids that are smaller than the opening of the jar we are using to ferment) with a pebble or a kitchen weight if you have any.

Cover them up with a kitchen towel, and keep in a warm place for 5 to 7 days. It will then be ready to eat. Keep refrigerated.

You can and should drink the juice obtained from fermentation, we usually drink a little shot glass during the day whenever we feel like it.