Including Fermented Foods into your diet!
Pickled vegetables
FERMENTED FOODS EXPLAINED
Fermented foods are defined as “foods or beverages produced through controlled microbial growth, and the conversion of food components though enzymatic browning ‘. Sounds pretty scientific hey?
The process of fermentation has actually been used for thousands of years to preserve food. A happy by product of this has been the development of many unique flavours (think of the tart taste of natural yoghurt or the unami savoury flavour of parmesan cheese or soy sauce ). Interestingly these foods can also offer health benefits, from improving our gut health to enhancing our absorption of nutrients from food.
Fermented foods can be a rich source of probiotics (living organisms that , when consumed in adequate amount s, can provide a health benefit to their host). Fermented foods can also be easier for our bodies to digest tan the original food. An example of this is during the fermentation process of yoghurt and kefir, when some of the milk sugar is converted by bacteria to simpler, more easily digested sugars.
Some studies also show that fermented foods aid in blood glucose control, weight management, immune health and reduced chronic disease risk. So how do we include these fantastic food in our diet?
FERMENTED FOODS TO TRY
Kefir
Traditional kefir is slightly thicker than milk, very sour taste and a rich source of calcium and probiotics. You can make it yourself, but for the newbies - plenty of options new now available in supermarkets and health food stores. Try me: Try to add small amounts to smoothies, pour over untested muesli, replace milk in bircher muesli, make it into a tart salad dressing.
Sauerkraut
Made from only two ingredients (cabbage and salt), sauerkraut has a sour flavour, unusual texture and is a good source or probiotics, vitamin C and fibre. Choose unpasturised sauerkraut (stored in the fridge) for probiotic health benefits. Try me: Serve as a condiment with tasty bratwurst ‘German Sausages, add to salads for more flavour and crunch, use to top warm jacket potatoes.
Miso
A traditional Japanese paste made from fermented soybeans, inoculated with mould cultivated from rice, barley or soybeans. Although that might not sound like a tempting combination, you definitely need to try miso to fond out how delicious it can be! Try me: A star ingredient in miso soup or great as a salad dressing or marinade ingredient.
Sourdougth
Made from a starter culture of flour, lactic acid bacteria and yeast this is by far my favourite fermented food. Sourdough bread has a dense texture and sour taste and is a good choice for people wanting a low-GI bread option. Try me: Try sourdough bread or toast for breakfast, lunch or even afternoon snack. Top with smashed avocado, grilled cherry tomatoes and scrambled eggs. Yum !
Low FODMAP FERMENTED FOOD CHOICES
Lactose free kefir- 1 cup (250ml)
Cheese - 2 slices (40g) (mozzarella, cottage, gouda)
Tempeh plain - 100g
Sourdough Traditional - 2 slices
Miso- 1 tablespoon
Lactose free yoghurt - 1 cup (250g)
A WORD OF WARNING
Due to the fermentation process, fermented foods can have strong flavours and distinct textures, which can take some time for your palette to adjust to. If you are following a Low FODMAP diet and you would like to include some fermented foods I recommend introducing smaller amounts 1-2 tablespoons daily once this is tolerated building up to later quantities to find your personal tolerance level.
TAKE HOME MESSAGE
Fermented foods can take a little tie to get you taste buds to become accustomed to, so dont go out too hard to start with. Whilst scientific studies to support the potential health benefits of fermented foods are abundant, many these are still observational. My take is that there is certainly no harm in eating fermented foods more often, even if just for the super nutrient content!
