Fermented Foods
Ancient wisdom for modern guts. Fermented foods have been consumed for thousands of years. They provide live probiotics, enhanced nutrient bioavailability, and pre-digested compounds. Yogurt, sauerkraut, kimchi, kefir, and kombucha each offer unique benefits.
Types of Fermented Foods
Yogurt & Kefir
Dairy fermented. Lactobacillus strains. Kefir has more variety. Choose unsweetened.
Sauerkraut
Fermented cabbage. Rich in L. plantarum. Must be raw/unpasteurized. Vitamin C.
Kimchi
Korean fermented vegetables. Spicy. L. kimchii unique strain. Diverse benefits.
Kombucha
Fermented tea. SCOBY culture. Organic acids. Watch sugar content.
Natto
Fermented soybeans. Highest K2 source. Nattokinase enzyme. Acquired taste.
Miso
Fermented soybean paste. Umami flavor. Probiotic when not overheated.
Benefits
Live Probiotics
Billions of CFUs. Diverse strains. Often better than supplements.
Enhanced Nutrients
B vitamins increased. K2 produced. Minerals more bioavailable.
Pre-Digested
Lactose broken down. Proteins partially digested. Easier on gut.
Postbiotics
Beneficial metabolites from fermentation. Short-chain fatty acids. Organic acids.
Immune Support
Gut immune training. Reduced infections in studies. Balanced response.
Diversity
Many different strains. Variety from different foods. Ecosystem approach.
Considerations
Histamine
Fermented foods are high histamine. Problematic for histamine intolerance. Start slow.
Start Slow
Die-off reactions possible. Bloating initially. Build up gradually.
Quality Matters
Must be raw/unpasteurized. Refrigerated section. "Contains live cultures."