Fermentation in food processing

There's so many ways to make kefir.

fermented foods.

Fermented foods also give you another advantage besides the active bacteria for your gut.

They're postbiotics.

And the postbiotics are chemicals that are, for example, the postbiotics in kefir are all the products that those bacteria produce.

So if they have to have an antibiotic, make sure that they take it if they absolutely have to have it.

But remember, a lot of those are viral infections.

But if they have to have it, follow it afterwards with prebiotics, postbiotics, and fermented foods.

i love it oh this is fun

and that was pretty good that was number two so let's get to number three which is fermented lime sriracha would you like to read the back for i

would love to so this is the Fermented lime sriracha, which is a just another cool crew with another riff on sriracha.

Well, yes, but this riff has exceptional melody of chilies and ginger and ton of lime juice putting on the harmony.

Sorry, I thought that was a comma.

And could you

not just eat better and more widely raw, interesting food and fermented foods and nurture and culture that diversity naturally?

Fermented foods are the way forward.

As a proud Eastern European and a lover of many, many different cuisines, 100% I back sauerkraut, pickled gherkins.

I love pickled gherkins, albeit arguably sauerkraut is actually better as a probiotic.

Prebiotics is the... cut the food, the fibers for them.

And probiotics are the live bacteria and yeasts, the good and friendly microorganisms.

So they're in there with the fermented foods.

So there was this Stanford trial.

where people ate a 10-week diet rich in fermented foods, and they saw that, again, we do need proof sometimes, so I'll keep this going.

10-week trial, a diet high in fermented foods, so yogurt, kimchi, sauerkraut, And the results were that their microbiomes became more diverse, which is a key marker of good health.

You want to diverse microbiomes and their markers of inflammation dropped, which is really key.

Inflammation is one of those things.

It is at the root of so many things, including our mental health.

So when you reduce inflammation, it seems to have a positive effect on so many things, including your mood.

So, beyond that, a survey of around 700 young adults found that those who ate more fermented foods reported less social anxiety.

Foods in the diet, additionally looking out for high histamine strains and probiotics because that can cause inflammation as well.

However, one of the approaches that we used was putting fermented foods in, right? So what was it that you were able to tolerate when you started putting some foods back in? I

did a lot of sauerkraut.

I did kimchi.

But maybe that helped, maybe it didn't.

But I did also get right back on that once I got home.

But the fermented foods, I think, did definitely make a difference as well.

Because You know, for so many guests that come here, they never want to do the yeast-free program, the eating program, and they don't think they need it.

Coming up, I pick Anissa's brain on nutritional strategies for the gut microbiome.

From there, we get into prebiotics, fermented foods, and whether fiber interferes with nutrient absorption.

Stay tuned.

Nutritional strategies, you and I are both so passionate about.

But for the general healthy person, no.

The benefits of eating those high fiber foods is going to vastly outweigh any sort of small impact it might have on the absorption of other nutrients.

And eating fermented foods from yogurt to pickles to kimchi and sauerkraut, kombucha, fermented foods get a lot of praise in this space.

Does it hold up? I would say for the most part, they are healthy foods to add.

But here's what we already know about supporting a diverse gut ecosystem.

Plants matter, fiber matters, fermented foods may matter, and variety matters.

Beans, lentils, oats, barley, vegetables, berries, apples, pears, seeds, nuts, herbs, and yes, whole grains.

These foods provide substrates that our gut microbes can ferment.

Some people would argue that probiotic capsules aren't going to be viable in the gut.

They're not going to survive and make it to the intestinal tract, the digestive tract.

So they will say, hey, it's better to go with fermented foods to get your probiotics.

And I actually think that there's probably some truth to that.

I want to maybe touch on one other thing in this category, and hopefully we still have a few minutes to talk about the last topic.

When I think about fermented food, so I've gone through a bunch of trials with different fermented foods.

And one thing that seems to be supportive, I would say, is the kefir.

I don't know how to say it.

But When we're simplifying, what I would say is the reason why we want to have what we consider to be beneficial bacteria in a good balance in our large intestine is because they prevent overgrowths of harmful bacteria.

They outcompete them or produce things that prevent their growth.

you know which are is called like a bacteriostatic effect um but it's all basically through this kind of like healthy competition between the beneficial bacteria and the more harmful ones and with that being said we have harmful ones in our gut all the time too like there's staph bacteria in there it's just that they're not ideally right now overgrowing to a pathogenic point where you're dealing with this excess stuff you know infection and bacteria um So coming back to what you're saying about fermented foods, fermented foods can be either positive or negative.

It really depends because we're introducing bacteria, and we're introducing often some prebiotics as well, because that's what the bacteria are growing on in the fermented foods.

Fermented whatever is good.

Sauerkraut, fermented foods, the ones in the refrigerator, not the ones on the shelf.

You want the living bacteria.

Yeah.