Try Fall Ferments for Health Defense

As we get deeper into the blustery days of fall, the diversity of fresh produce dwindles, but it is not too late to preserve the remaining fruits and veggies. One approach to preserving these nutritious foods may not have occurred to you: ferment them. It’s not as scary as it sounds—and the health benefits are big. A diet rich in fermented foods brings necessary heat to the body, helps strengthen the stomach, and bolsters the immune system in this time of seasonal change. So give fermentation a chance!

One caveat: Be rigorous with your own sanitation and do not eat fermented foods if you have a compromised immune system or if you are currently suffering from yeast infections.

Why Fermentation?

Alcohol, sauerkraut, kimchi, kombucha, yogurt, cheese—these are just a few products that would not be possible without fermentation. Fermentation is the chemical process by which sugars are converted to alcohols and carbon dioxide. Humans have been fermenting everything from grapes to grains and dairy for over four millennia. One practical reason for doing this was that fermentation allowed various foodstuffs to store for months or longer at room temperature—no refrigerator necessary. Another reason was health: fermented foods provide a host of beneficial bacteria in the stomach, helping to protect the body from harmful bacteria; various lab studies have shown that these probiotic—“for life”—bacteria have prevented animals from being infected with E. coli and salmonella. 

These days, commercially fermented foods are lacking the healthy bacteria benefits because they are made differently. Modern bread is usually made with commercial yeast instead of wild yeast, and pickles and sauerkraut are now made with vinegar instead of the traditional lacto-fermentation methods. You can tap into the real benefits of fermented food by choosing sourdough bread, kefir, and kombucha that can be found in many health food stores. Look for naturally fermented pickles, sauerkraut, soy sauce, salsa, and other naturally fermented versions of these foods. Or make your own!

Get “Cultured”!

By providing your gut with healthy bacteria or “cultures”, like L. acidophilus, L. bulgaricus, and Bifidobacterium bifidus, your whole digestive system may improve. Firstly, the fermentation process gives your gut more of the necessary bacteria to effectively digest foods, and certain strains of these bacteria—particularly those from kefir—continue protecting and reproducing in the intestinal walls long after the food is consumed. The probiotics naturally found in such fermented foods have been incredibly beneficial in multiple studies focused around treating a variety of conditions, including diarrhea, irritable bowel syndrome, and high cholesterol.

Relish the Nutrients

Secondly, eating fermented foods—which have effectively been predigested by helpful microorganisms—is easier on the stomach than eating the same foods raw, which contributes to better absorption of nutrients. Keep in mind: you can ingest tons of nutrients, but unless your body actually absorbs them, they’re useless to you. For instance, cabbage is extremely rich in nutrients, but in raw form, it can be difficult to digest and often causes gas. When cabbage is fermented in the form of kimchi, however, it is much easier to digest and thus, we can more readily assimilate its high amounts of Vitamin K and C, as well as the polyphenols and antioxidants. Dairy and hearty vegetables are also made more nutritious and readily digestible by fermentation. Yogurt, kefir, cheese, and sour cream lose most of their lactose in the process of fermentation, contributing to easier digestion.

Bonus Tip: In addition to fermented foods, you can use the power of herbs to help support digestion. Abundant Energy: The Digestion Formula, helps stimulate digestion and improves nutrient absorption.

Last But Not Yeast…

Fermentation actively creates several highly energizing and detoxifying vitamins, such as anti-inflammatory omega-3 fatty acids, B complex vitamins, digestive enzymes, and immune system-enhancing beta glucans. Glutathione, one of the leading free radical scavenger in the brain, is also a byproduct of fermentation. So, yes, everything from your stomach to your immunity to your brain and teeth can be improved by eating fermented foods.

When foods are fermented correctly, with due consideration made for sanitation, fermented foods will be some of the most uniquely flavorful foods you can try, with health benefits ranging from improved digestion and nutrition, increased energy, and even better oral hygiene.

Kimchi Made Easy

This Korean condiment can spice up any dish, and it’s part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. This recipe shows you how to make your own—it is less daunting than you think! Make sure you select fresh organic ingredients so there are more vitamins to be enhanced by the process of fermentation.

1 large head napa cabbage (or other kind of Chinese cabbage, such as pak choi)

2 cups grated carrots

1 teaspoon honey

2 tablespoons whey (optional)

1 bunch green onions

1 tablespoon ginger

4 cloves garlic

1/2 teaspoon dried chili flakes

2 teaspoons sea salt

Cut cabbage into eight pieces, removing core, outer leaves, and thickest stems. Fully cover the cabbage in saltwater bath for several hours to soften cabbage until the stalks can bend, but still crunch. Next, mash all of the ingredients together so their juices are released. Place mashed ingredients in a jar, leaving 1 inch of space at the top and ingredients submerged in liquid. The liquid should be salty—salt deters harmful bacteria; do not over-salt. It can be helpful to put a sanitized jar or other heavy non-metal and non-plastic weight on top of the vegetables to ensure that they stay submerged in the liquid. Let the mixture sit in a clean dark space; keep fully covered with cloth and a rubber band for two days, or according to your taste.

I hope that you will enjoy the many cultured benefits of fermentation!

You can find many more longevity foods in The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, diet, vitamins, and supplements. Find more ways to live a long life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. Consider following me on Twitter to receive regular tips about health and longevity.

I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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