The Overworked Person's Guide to Better Nutrition by Jill Weisenberger

Author:Jill Weisenberger
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2014-12-10T16:00:00+00:00

Health-Boosting Strategy #10

Find (and eat) fermented foods.

Eating fermented foods can provide your gut with the healthy bacteria (probiotics) it needs to crowd out the not-so-good bacteria. Fermented foods are made or preserved by yeast or bacteria. Research suggests that the benefits of probiotics include enhanced immune function, greater digestive health, and a lower prevalence of allergy. Fermentation may also increase the digestibility or absorption of certain nutrients. Lactose, for example, is broken down when milk becomes yogurt or kefir.

The fermentation process was traditionally used to preserve foods, so fermented foods have been around for eons. Cabbage became sauerkraut. Cucumbers became pickles. Milk became yogurt, kefir, or cottage cheese. Unfortunately, you can’t count on all sauerkraut, pickles, or any food that was traditionally fermented to contain probiotics. Manufacturers frequently use nonfermentation techniques to prepare foods these days, and often, even if they do ferment the food, heating, filtering, or other processes likely kill the microorganisms.

Some fermented foods:

• yogurt

• kefir—fermented milk, similar to yogurt but drinkable

• cottage cheese

• pickles

• sauerkraut

• kimchi—spicy fermented cabbage

• miso—fermented soybeans, frequently used in soups, salad dressings, and marinades

• poi—fermented stem of the taro plant

Hint: Look for the words live active cultures or a similar description on packaging. Yogurt containers may bear a voluntary Live and Active Cultures seal from the National Yogurt Association. Find fermented vegetables like pickles and sauerkraut in the refrigerated section of your local supermarket or specialty store. They should be nonpasteurized to retain the live cultures. If you’re not sure whether your favorite brand of cottage cheese, pickles, or any other food contains live cultures, call the manufacturer to ask. Check the product’s expiration date and storage instructions. To retain active cultures, the product must be fresh and properly stored.

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