Oh I love this new study about fermented foods & have to share it with you…
New research published in the journal Cell suggests eating 4-6 servings of fermented foods daily helps to reduce inflammation + increase gut bacteria diversity.
Why is reducing inflammation important?
Too much inflammation is bad. Short term it’s associated with brain fog & fatigue while long term it’s associated with diseases such as cancer, diabetes, heart disease, and depression.
Why is increasing gut bacteria diversity important?
A diverse microbiome means that there are many different types of good bacteria living in the digestive tract. Having many different types of bacteria can support your gut in many different ways such as:
✨Improved regularity
✨Less gas/bloating
✨Fewer colds/flus
✨Improved mood
✨Less anxiety
✨Fewer cravings
Study background: Participants in the study ate either a high fiber diet OR a high fermented foods diet for 10 weeks. While the high fiber diet group had beneficial effects on gut health, the fermented foods diet group saw even more beneficial impact on inflammatory markers + microbiome diversity.
The fermented foods diet group ate a variety of fermented foods
including yogurt, kefir, cultured cottage cheese, kombucha, fermented vegetable brine drinks, and fermented vegetables, such as sauerkraut & kimchi. (We actually talked to the lead researcher, Hannah Wastyk, to get the deets on the foods people in the study ate.)
So…you may be wondering like I was…
How in the heck were participants able to eat 4-6 SERVINGS of fermented foods EVERY DAY for 10+ weeks??!?
Here are some pro-tips:
1) Study participants ramped up slowly over the first 4 weeks to get used to eating fermented foods.
2) They got to choose whatever fermented foods they liked best, so they were more likely to stick with it.
3) The two most popular fermented foods were yogurt + fermented veggie brine (like this “gut shot“.)
Want to improve your health? Include fermented foods daily….
HERE ARE FUN WAYS TO ENJOY THEM
Goal: While the study suggests 4-6 servings per day is powerful for gut health & overall inflammation, remember that even 1 serving a day is better than nothing!
✨ Breakfast:
Blend 1 cup plain kefir into smoothies.
Add 2 tablespoons sauerkraut to avocado toast or breakfast tacos.*
Have 3/4 cup plain yogurt w/ low sugar granola & berries or on top of oatmeal.*
✨ Lunch & Dinner:
Add 2 tablespoons sauerkraut to grain bowls.*
Add 2 tablespoons kimchi to vegetable stir frys.*
Eat a “sauerkraut shot” with any meal (so simple!)
✨ Snacks & Treats:
Stir 2 tablespoons sauerkraut into guacamole & use as a dip for veggies.
Enjoy 1/2 cup cultured cottage cheese w/ blueberries & cinnamon.
Enjoy 3/4 cup plain yogurt w/ cacao nibs & peppermint stevia.
Enjoy 1 cup of kombucha in a wine glass w/ a piece of dark chocolate.
Drink 1.5 ounces fermented veggie brine ANYTIME!
*REMEMBER: Do not cook these foods
Since these foods have live & active cultures in them, cooking or boiling can kill those good bugs. Do not cook these foods, instead add them after your food has been cooked.
