Gut Pilot December 7, 2023

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“Life begins at the end of your comfort zone.” Neale Donald Walsch

We discussed the gut-brain connection last week and no sooner than I clicked the mouse, a study was released linking the significant role of Lactobacillus bacteria (the same bacterium found in fermented foods) in managing stress and potentially preventing anxiety and depression.

Take a read at your leisure..

https://neurosciencenews.com/lactobacillus-depression-anxiety-25293/

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We discussed the benefits of incorporating fermented foods into your diet and the fact that it needs to be a consistent habit.

Why?

Because your gut microbes are doing battle on a daily basis. They need to be nourished, given opportunities to add to their numbers.

But most important- they are picky eaters!

So it's always best to give them options. Sure, the same couple fermented foods are better than none.

But a healthy gut thrives when microbial diversity is vast. When nourished from many different strains, your gut microbiome is able to fend off a greater number of pathogens trying to do us harm.

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I'm going to refer to a picture I've shared before. This photo is a group of fermented foods I routinely have in my arsenal. I don't eat all of them every day, but I eat all of them on a regular basis.

I'll highlight the different varieties of fermented foods by blurring them in subsequent photos and discuss why they make a difference with regard to diversity.

It's no secret I'm a huge kefir fan. It's how I started with fermented foods. I began with Lifeway Kefir from the grocery store and quickly graduated to making my own.

The reason I consider this fermented food to be the gold standard is the incredible number of different strains of bacteria and yeast. As one of the most studied fermented foods, homemade milk kefir has as many as 50 different strains. Store-bought kefir usually has about 12.

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Although many lactose-intolerant people can enjoy milk kefir, water kefir is a good alternative and one I drink regularly. Although it's not as potent as milk kefir with regard to diversity, it's a close 2nd coming in with approximately 40 strains of yeast and bacteria.

It has a much more "citrusy" profile and is quite refreshing. I turned to making my own water kefir after kombucha was giving my stomach troubles from the acidity. Kombucha is much less diverse with only 3 or 4 different strains.

Generally considered to be the most consumed fermented food, Greek yogurt is a very protein-dense fermented food that is very easy on the stomach.

With only a single strain in many cases, Greek yogurt isn't high on the diversity chart but it is an easy way to get some good bacteria in your system. This is one fermented food I do eat on most days with fresh fruit.

Lacto-fermented vegetables are another variety of fermented food that are both easily purchased from stores and are incredibly easy to ferment on your own. If I purchase, I am a HUGE fan of Bubbies Pickles.

Bubbies has a great taste and when the pickles are gone, I drink the brine in 2-3oz gut shots on a daily basis. They will cost about $8 a jar so making your own might be attractive.

But if you factor in the number of servings of pickles (usually 2 per serving) coupled with the amount of brine gut shots (5 or 6), it quickly becomes an affordable option. Gut shots with far less probiotic content can cost as much as $3 each. Homemade fermented pickles are even more economical.

Pure goodness right here. Sauerkraut is one of the best fermented foods when it comes to probiotic content and Nutrional value from the cabbage. This is a winner all the way around. This is also one fermented food that I ONLY enjoy homemade. Cabbage and salt- how much easier can it be?

When I make sauerkraut, I make it in a 20lb water-lock crock. (had to get a separate picture of this beast) It keeps in cold storage for a long time and people hit me up for a jar all the time. The other nice thing about fermented sauerkraut (as opposed to pickled), the serving size is only about 2 tablespoons. That's a powerful punch in a very small quantity!

This is my latest conquest! I stumbled onto this completely by accident. I have always known about the many health benefits of garlic but struggled to get it into my diet. Sure, the occasional Italian meal guaranteed a decent amount of garlic but other than that, not so much.

Enter fermented garlic and honey. Another very easy project- peel and lightly smash the garlic cloves, drop them in a jar, and pour in raw, unfiltered honey to cover the garlic, plus about another inch. Done.

Burp the jar for the first 14 days or so and that's it! Here's the beauty of fermented garlic- it's mellow.

Very mellow.

If you have ever taken a bite of a raw garlic clove you know how spicy and harsh it is. Fermented garlic is so mellow, it can easily be added to just about anything and not make your eyes water.

I have a nut mix of pumpkin seeds, walnuts, and almonds I eat almost daily. I chop a fermented clove of garlic or two in and drizzle about a 1/2 teaspoon of the fermented honey over the top and crush it.

The quote of the day is "Life begins at the end of your comfort zone". If you've ever tried Natto (fermented soybeans), you've arrived at the end of your comfort zone. I ate Natto for the first time a few months ago.

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To describe it mildly, it has an awful smell and is held together by a stringy mixture of fermented goodness. But the taste was the complete opposite. It was pleasantly tasty with a dash of soy sauce on it. Yet another protein-dense fermented food.

This is the epitome of expanding your fermented food horizons!

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Fermented foods will provide good bacteria for your gut. The overarching goal when it comes to your gut microbiome is to have a robust and diverse complement of bacteria strains. The more variety in your microbial metropolis gives the best chance for success defending against all the pathogens we encounter on a daily basis.

Your gut microbes work hard for you every day. Feed them accordingly!

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Next week- gut health is not about perfection- it's about progress.

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Thanks for reading,

Jeff