Touch of Radiance

Cultured and fermented foods are an essential part of a healthy diet. These living foods provide valuable bacteria that help with digestion and prevent overgrowth of unwanted bacteria. Our bodies contain 3.5 to 5 pounds of bacteria, and it is important to maintain a healthy balance of these organisms. When the “bad” bacteria start to outnumber the “good” bacteria, a condition called dysbiosis occurs. This can result in gas and bloating, diarrhea or constipation, rashes, candida, and fungal infections. Main causes of dysbiosis include digestive disturbances, stress, antibiotics, decreased immune function, intestinal infection and altered pH levels.

In addition to helping maintain bacterial balance, living foods are also important for nutrition. Beneficial bacteria in the large intestine produce B vitamins and vitamin K while helping to finish the digestive process. Some foods, such as dairy and soy, are not easily digestible unless they have been fermented or cultured. Because live foods contain natural enzymes, they are highly digestible themselves, as well as contributing to the digestion of everything you eat with them. Living foods are also helpful in prevention and treatment of conditions such as leaky gut syndrome and ulcers.

So what are these living foods? Sauerkraut, miso, tempeh, unpasteurized beer and wine, yogurt, and cheese are a few examples. For the more adventurous, kimchi and natto are traditional Asian fermented foods with strong flavors that seem to be an acquired taste. Some foods start out as living foods, and then are “dead” by the time we eat them, such as yeast breads, pasteurized dairy products, and most wine and beer. These foods are more digestible than if they had not been cultured or fermented, but they do not contribute to the healthy bacteria in your intestines.

Some of the easiest living foods to add to your diet are yogurt, miso, and sauerkraut. Look for a “cream top” yogurt, meaning it is not homogenized, for the best digestibility. When buying sauerkraut, make sure to read the ingredient label. Traditional sauerkraut is made with cabbage and salt, period. It is kept in the refrigerated section, typically in a glass jar. If the ingredient list includes vinegar or preservatives, it is not living sauerkraut. My favorite brand of real sauerkraut is Bubbie’s, and I frequently eat a forkful with meals or before bed. With miso, look for the paste in the refrigerated section. The powdered miso available on the shelf is not a live food. Miso has a salty taste, and is great in salad dressings, sauces, and soups. Also worth noting: cooking destroys the bacteria, so when eating sauerkraut or adding miso to your soup, it is important to keep the temperature low. If you can hold your finger in your soup without burning it, then it is safe to stir in some miso paste.

Try to incorporate at least one live food into your diet each day. If you are not accustomed to eating these foods, start with a very small amount and build up slowly. You might be amazed at how much better your digestion becomes, and how much better you feel!

This entry was posted on Thursday, July 23rd, 2009 at 11:08 am and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.