Gut health is all the rage, and it seems every supplement company has jumped on the probiotic bandwagon. However while supplemental probiotics are great for short-term immune modulation and ‘crowding out’ pathogenic bacteria, they will not sufficiently restore a diverse and healthy microbiome in the long run. This is due to the fact that (a) a healthy microbiome should contain thousands of different species and strains of gut bacteria, not just the few provided in a supplement; and (b) those strains of probiotics found in supplemental form are generally only transient species that are not able to permanently colonize the gastrointestinal environment.
So how do you restore a healthy microbiome in the long term? Not surprisingly, food is the answer. Fermented foods or beverages such as kefir, kombucha, sauerkraut, and all manner of other pickled veg provide a huge variety of beneficial microorganisms for the gut. Couple this with beneficial pre-biotics (food for probiotics) which are generally obtained from fibre rich foods such as most fruit and vegetables, and particularly resistant starch (the best source of which is cooked then cooled potatoes) and you have the recipe for a healthy and robust microbiome.
Fermenting your own vegetables is ridiculously easy. Just take your favorite veg (just make sure it’s organic as you are relying on the natural soil microbiota on the surface to enact the fermentation process, and you don’t want any pesticide or herbicide residues in there), shred to a course consistency, and either squeeze with your hands or ideally pound with a heavy implement to release the juices. Mix in some Himalayan or Celtic salt to taste, and whatever dried herbs tickle your fancy (my favorite combo is carrot, cabbage and dill). You may need to add a bit of filtered water if there is not enough juice for the next step.
Press the mixture into a jar, leaving about 5-10 cm of space at the top depending on the size of the jar. The vegetable juices should be sitting over the top of the vegetables themselves. Leave the jar with the lid on at room temperature for a few days, opening the lid once daily to release the gas that builds up during fermentation. Then place the jar in the fridge.
You should wait at least 2 weeks before eating the vegetables, but really a couple of months is ideal. If you suspect you have dysbiosis (an imbalance of healthy and detrimental gut bacteria) you should start slowly with consumption, building up from a teaspoon a day to several tablespoons over the course of a few weeks.
Not only can a healthy microbiome aid digestive function and boost immunity, it also has a massive impact on mood modulation. Start making fermented foods a part of your daily diet and your health will most certainly improve.
In wellness,
James
