Fermented Foods Guide – Benefits and How to Eat Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Easy Guide to Fermented Foods- Benefits and How to Eat Them

Get to know the extraordinary benefits behind fermented foods, and discover the best fermented foods to add to your diet.

What Are Fermented Foods?

The process of fermented foods is pretty simple: they sit or “steep” until bacteria and yeast consume their natural sugars. This creates beneficial acids and “good” bacteria, which benefits your body when you eat it.

The fermentation process was originally used as a way to preserve foods.The lactic and acetic acids created through the process make it difficult for bad bacteria to grow, which makes food last longer without refrigeration.

You’ve probably also noticed that fermented foods taste stronger than many foods, with a pungent or vinegar-like flavor. For example, you can taste the difference between a cup of fresh cabbage versus a bite of sauerkraut (fermented cabbage). This is the bacteria at work, changing the structure of the cabbage down to its flavor.

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Benefits of Fermented Foods

The most profound benefit of fermented foods is their impact on the gut and digestion. This is because fermented foods contain an abundant amount of probiotics, which help colonize your gut.

However, recent research shows that the benefits of these cultured foods spans far beyond your stomach. Read on to see what other benefits fermented foods and their probiotics have to offer.

1. Improves Digestive Disorders

If you suffer from digestive issues, a bit of fermented food may go a long way.

Studies show that probiotics help improve symptoms of ulcerative colitis, with one study finding that they were just as effective as prescription drugs at keeping symptoms in check.

Other studies show probiotics may also help improve irritable bowel syndrome and have also been able to reduce the risk of necrotizing enterocolitis (a fatal bowel condition in infants) by 50 percent.

2. Prevents Bad Bacteria Buildup

There are many things we do on a daily basis that can throw our gut bacteria out of balance, such as taking antibiotics and consuming artificial sweeteners.  When bad bacteria begins to take over in our guts, we might experience a range of poor digestion symptoms, such as bloating and gas.

Eating more fermented foods can help add more good bacteria to your gut to rebalance your microbiome and keep out bad bugs.

3. Soothes Eczema

Studies show that the probiotics found in fermented foods can also benefit skin conditions like eczema. One study showed that women who took probiotics while pregnant had children who were 83 percent less likely to develop eczema.

Another study found that infants fed probiotic-infused milk experienced an improvement in eczema symptoms, compared to those that were fed milk without probiotics.

4. Sharpens Mental Health

Interestingly, probiotics can also improve mental conditions. A review of studies in both animals and humans found that adding probiotics to participants’ diets can improve depression, autism, memory, obsessive-compulsive disorder (OCD), and anxiety. Probiotics can also help lower stress levels.

5. Boosts Heart Health

Fermented foods can also help keep your heart pumping strong. Studies show that the probiotics prevalent in fermented foods help break down bile, which can enter back into your bloodstream as cholesterol when not properly broken down.

Other studies show that probiotics can help increase good cholesterol and even reduce blood pressure.

6. Strengthens Immunity

The probiotics found in fermented foods may also help keep bad bugs away by boosting your immune system.

Our bodies produce natural antibodies and immune cells like killer T cells, which help identify and fight infections. Studies show that probiotics help produce these natural defenses, which may defeat colds and infections before they can catch hold.

7. Aids in Weight Loss

It turns out that eating more fermented foods may actually help you shed a few pounds.

One study showed that women who were dieting and took probiotics lost 50 percent more weight in three months than women who didn’t.  Others show that certain probiotics can also reduce belly fat, even at low doses.

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The Best Fermented Foods to Eat

Trust us: There’s more than just sauerkraut out there! Check out these other probiotic-rich fermented foods.

1. Kombucha

Kombucha is a fermented beverage made from black or green tea and sugar. Don’t worry, the sugar feeds the bacteria, not you. When beneficial yeasts and bacteria form in the tea, it creates what is called a SCOBY, or film at the top of the mixture that is rich in probiotics and enzymes (don’t worry, the SCOBY doesn’t normally come at the top of store-bought kombucha).

You can easily find some at your local grocery store, or you can make your own kombucha at home! Try drinking a serving a day for a dose of probiotics.

2. Sauerkraut

Sauerkraut is fermented cabbage that has traditionally been used in northern European cooking. It has a pungent, sometimes slightly sweet flavor that works great with meat dishes, and even stew.

Try this easy, healthy sauerkraut recipe and add a couple of spoonfuls to your dinner a few times a week.

3. Coconut Water Kefir

Kefir is traditionally a fermented milk beverage (like a drinkable yogurt). However, since we’re avoiding dairy here on the Paleo diet, it helps to know coconut water kefir exists, which is simply fermented coconut water.

Add a couple tablespoons to 1/4 cup of coconut kefir water to your diet a few times a week.

4. Non-Dairy Yogurt

Non-dairy yogurts made from ingredients like almond and coconut are great sources of probiotics and enzymes. Plus, they’re an easy way to get a healthy dose of good fats, and they make a great snack!

Try a non-dairy yogurt for breakfast topped with nuts, or have a cup as a snack. You can also try these homemade coconut yogurt bites!

5. Kimchi

Kimchi is similar to sauerkraut, but also contains other veggies, as well as spices and seasonings like garlic, ginger, pepper, and more.

Try this easy gut-healing kimchi recipe and use it to top a stir-fry or spice up a veggie dish.

Watch this video – The Complete Guide to Fermenting Every Single Vegetable

The Bottom Line

Adding fermented foods to your diet can be a tasty, easy way to cash in on the wide range of benefits of probiotics. Add several of these to your diet weekly for best results.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Healthy Probiotic Breakfast – How to Make Dairy Free Coconut Yogurt

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Blend up this creamy, dairy-free Coconut Yogurt for a healthy probiotic breakfast or snack!

This dairy-free Coconut Yogurt recipe gives you all the gut-boosting benefits of a fermented yogurt while keeping it 100% Paleo. You’ll only need 3 ingredients – coconut cream, probiotics, and honey.

For the best yogurt, pay special attention to the quality of your ingredients. The coconut cream should be organic and from a BPA-free can. You can also substitute coconut milk with 2 or 3 tablespoons of tapioca flour to thicken, or just use unthickened coconut milk if you prefer a runnier yogurt.

To get the needed gut-friendly bacteria in the coconut yogurt, use a dairy-free, plant-based probiotic with various bacterial strains. The three most important to look for are: Lactobacillus bulgaricus, Streptococcus thermophilus and Lactobacillus casei.

This recipe uses honey as a sweetener, but you can also substitute maple syrup, coconut sugar, stevia, or even blended fresh fruit if you prefer. Feel free to adjust the quantity of sweetener to your liking. You really can’t mess it up, and it’s so much better for you than store-bought yogurts!

After the mixture is blended well, transfer the yogurt to a glass jar with a lid, and let it ferment in the oven for a full day. Chill for at least two hours, then grab a spoon and dig in! Enjoy it as is, or try serving it with fresh fruit, raw nuts and seeds, or Paleo granola.

How to Make Dairy Free Coconut Yogurt

Recipe by Megan Olson

Blend up this creamy, dairy-free Coconut Yogurt for a healthy probiotic breakfast or snack!

Tools:

• Food processor or high-speed blender (sterilized)
• Sterile glass jar with lid

Ingredients:

• 2 15 oz. cans organic coconut cream, chilled in the refrigerator 4 hours
• 2 dairy-free probiotic pills with bacterial strains L. bulgaricus, S. thermophilus and L. casei
• 1 T honey

Instructions:

1. Open coconut cream and separate the liquid from the cream.

• In a food processor or high-speed blender, add the cream with the probiotic pills and honey. Process on high for 3 minutes until pills are broken down.

• Check the consistency of the yogurt. If it’s too thick, add a little of the coconut water and blend.

• Transfer the yogurt to a glass jar and seal with lid.

• Preheat the oven to 100°F. Place the glass jar in the oven for 24 hours to ferment.

• Once fermented, remove from the oven, cool and stir the yogurt. Chill in the refrigerator for at least 2 hours.

Watch the video – Dairy Free Coconut Yogurt

Written by Megan Olson

Author Bio:

Megan is the author of the gluten free website, Skinny Fitalicious where she creates easy, low calorie recipes. Megan is also a nutrition practitioner specializing in weight loss. When she’s not in the kitchen or coaching clients, she’s in the gym teaching group fitness. To view more of her work, visit Skinny Fitalicious.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Low vs High Fructose Fruits – High Fructose Consumption Risks

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Low vs High Fructose Fruits – The Difference and Why It Matters

Before you enjoy a big bowl of fruit salad as your next dessert, find out which varieties are high in fructose – and why it matters.

Everyone knows that too much sugar can be detrimental to your health. Even Paleo-friendly sweeteners, like honey or maple syrup, should be used only in moderation.

But fruit is a tricky subject. Are bananas, apples, and oranges a good Paleo snack, or simply too much sugar?

Nutrients in Fruit

Fruits are often loaded with vitamins, minerals, and antioxidants, which help to fight inflammation and the oxidation that causes cellular damage. Most fruits also contain a good amount of fiber, which is necessary for a healthy gut and proper elimination.

It’s important to know that certain fruits contain different forms of natural sugars, and these can affect how your body handles it during the digestion process. The two primary types of sugar found in fruits are fructose and glucose.

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5 Negative Health Effects of Fructose

Fructose is typically the main source of fruit sugar whereas glucose is more often found in carbohydrate-rich foods like vegetables. Fructose tends to have more negatively associated health impacts, such as an increased risk for weight around the midsection which is considered to be the most dangerous kind.

Here are five common risks of consuming too much fructose.

1. Body Fat

When the body receives glucose, it is quickly processed and sent out to the cells for energy usage. When fructose is eaten, however, a large percentage of it gets converted directly to fat and stored in the cells because glucose is the preferential carb fuel of the body. This can be a direct cause of weight gain.

2. Insulin Resistance and Diabetes

The fructose-to-fat conversion can also tend towards insulin resistance, where the body becomes less responsive to insulin’s attempts to take glucose into the cells, and can even contribute to the development of type 2 diabetes.

This is closely associated with fructose leading to weight gain since being overweight can independently disrupt ghrelin and leptin, the hormones that regulate appetite.

3. Cardiovascular Disease

Fructose has been targeted as a potential cause for heart problems since it increases triglycerides and other risk factors. An excess of fructose can also increase the size of LDL particles in the blood, which, when oxidized, can lead to the narrowing of arteries.

4. Liver Toxicity

Similar to excessive alcohol intake, too much fructose can induce liver damage by altering metabolism and hormone signaling. When too much fruit is eaten, it can be converted to fatty deposits in the liver, reducing the liver’s ability to function and leading to digestive and detox-related problems.

5. Sugar Addiction

All forms of sugar can come with a hefty side of cravings, but fructose can be especially addictive. This is because fructose affects hormone levels in the brain that are associated with appetite, and can lead to decreased feelings of satiety after meals. This is particularly important, as it is estimated that as much as 10 percent of our daily calories come from fructose sources alone.

Too much sugar, even from fruit, can spike blood sugar and lead to destructive impacts on teeth, gum disease, LDL cholesterol, blood pressure, inflammation, and more.

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So Is Fruit Unhealthy?

The US Dietary Guidelines recommend one and a half to two cups of fruit daily for men and women who are ages 19 and up. Every form of fruit counts as an actual cup, whether it be canned, frozen, or as 100 percent fruit juice, with the exception of dried fruit, which should be limited to a half cup daily.

The problem with these dietary guidelines is that all forms of fruit are considered equal when certain types and varieties can influence digestion, blood glucose, and even weight differently. Fruit juice, for example, contains little to no fiber and smacks a walloping punch of sugar when compared to consuming a whole piece of fruit.

These guidelines also do not differentiate between fructose or glucose, which should be considered by individuals who could be more sensitive to the effects of fructose, such as those with:

• Type 2 diabetes
• Metabolic syndrome or insulin resistance
• Fructose intolerance
• Cardiovascular disease or high blood pressure
• Thyroid disease
• Hormone imbalances
• Fatty liver disease

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Fructose Levels in Fruits

So how do you know which fruits to eat, and how much is a healthy amount?

As a rule, fruits that are higher in glucose than fructose are digested more easily. These are also less problematic for people with insulin, glucose, hormone, or weight problems.

The following list of fruits shows grams of fructose per 1 cup servings:

• Limes: 0g
• Lemons: 0g
• Cranberries: ½g
• Raspberries: 3g
• Clementine: 3g
• Blackberries: 3½g
• Strawberries: 4g
• Nectarine: 5g
• Peach: 6g
• Banana: 7g
• Blueberries: 7½g
• Medjool dates: 8g
• Apple: 9½g
• Pear: 12g
• Grapes: 12½g
• Mango: 32g

So how much can you eat? Some research shows that 25 to 40 grams of fructose daily is acceptable. However, it might be more reasonable to keep your daily fruit intake locked into a 5:1 ratio of vegetables to fruit. For example, if you eat five cups of vegetables, you can then eat one cup of fruit.

By making your fruit intake dependent on your vegetables, you won’t over-consume fructose, and you’ll be getting plenty of glucose-based carbs and fiber that helps the body better handle all forms of sugar.

Watch this video – Fruit is BAD?? (7 Serious FRUCTOSE Facts)

Bottom Line

Fructose is a simple form of sugar that can be difficult to digest in large amounts, leading to problems with insulin sensitivity, hormone balance, and cardiovascular disease.

While fruit should be included as part of a healthy and balanced diet, it’s important to remember that sugar in any capacity should be limited. Be aware of which fruits are highest in fructose and remember to eat plenty of vegetables to help offset the risks.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

What is the Best Way to Completely Reverse Gout Naturally?

 

Click HERE to Find How You Can Eliminate the Pain and Discomfort of Gout Naturally

Completely Reverse Gout Naturally – This Leaf Heals Gout (better than drugs)

In a new study, this leaf was proven to be just as effective as leading gout drugs, but without any side effects.

What’s more, if you’re lucky enough, this leaf may grow wild near you. If not, you can get extracts with the same benefits at your local health food store.

This study was presented in the Proceedings of the 4th International Conference on Sustainable Innovation 2020: Health Science and Nursing.

Very few people have heard of a plant called Acalypha indica L., even if I use its better-known name: anting-anting.

Some people also call it Indian Copperleaf, Indian Mercury, or Indian Nettle.

It occurs naturally in tropical locations like Indian Ocean islands, West Africa, North Africa, and even in India, Southeast Asia, and Oceania. It doesn’t even have to be farmed, and it grows absolutely anywhere with disturbed soil.

It is especially rich in flavonoids, which drew the attention of the researchers responsible for this new study.

In particular, it contains plenty of quercetin and kaempferol, two flavonoids that the team noted have been linked to a reduction in uric acid.

Since uric acid is responsible for causing gout, they thought that anting-anting leaf could be a good candidate as a gout treatment.

To explore this question, they obtained an ethanol extract of anting-anting leaf and enrolled 25 rats in their study.

They divided the rats into five groups:

1. A group that was not given any medication.

2. A group that received allopurinol, one of the most common drugs that doctors prescribe for gout.

3. A group that received 3.15 grams of extract per kilogram of body weight (g/kgBW).

4. A group that received 6.3 g/kgBW of extract.

5. A group that received 12.6 g/kgBW of extract.

The researchers first measured the uric acid levels in all the rats, after which they induced high uric acid levels in all 25 rats by injecting them with caffeine.

They then measured the rats’ uric acid again. They administered the treatments for nine days, during which they kept on measuring the rats’ uric acid levels.

They performed the last uric acid measurements more than a week after the treatments ended.

Based on all this information, they determined that both the 3.15 and the 6.3 g/kgBW doses of anting-anting extract worked to lower uric acid—but the star of the show was the 12.6 g/kgBW dose that was given to group 5.

This amount of anting-anting worked just as well as the allopurinol that was given to group 2. This drug is usually given to people with gout.

The only problem that now remains is that this extract is not commercially available. If future studies confirm these findings on human subjects, it might become available.

Until then, you will have to settle for quercetin and kaempferol, the two flavonoids that are probably responsible for most of the effect.

You can find quercetin in commercially available capsules and in green tea, red wine, onions, apples, and berries.

Kaempferol is abundant in kale, spinach, broccoli, beans, and tea.

But an even simpler way to completely reverse gout naturally is to follow the few little steps explained here…

Gout’s #1 Cause Discovered (completely reverse gout naturally)

If you have been diagnosed with gout, you have probably been told to cut down on acidic food like meat, which is not bad advice.

But a study published in the latest edition of JAMA Network Open reveals the #1 cause of gout. Without addressing this one factor, all other methods are in vain.

The good news is that this factor can be fixed easily, using simple lifestyle changes to completely reverse gout.

A team led by researchers from the Massachusetts General Hospital and Harvard Medical School examined previous studies finding that a high blood urate level was the primary causal factor behind gout.

In addition, they reviewed studies showing that high urate levels could be lowered by tackling obesity, unhealthy diet, alcohol consumption, and diuretic use.

These two facts prompted them to examine exactly how many gout cases could be prevented by addressing these four factors. They designed a new study to find out.

They mined the Health Professionals Follow-up Study for data. This is a study of 51,529 male health professionals who were recruited in 1986 and had submitted a questionnaire every two years on their health, diets, and lifestyle habits.

The authors of the new study excluded subjects who had gout at the beginning of the study and for whom information was incomplete. Eventually they had a sufficiently large sample of 44,654 subjects.

They checked which of these subjects developed gout between 1986 and 2015.

1. Obese men with a BMI of 30 and up were 265% more likely to develop gout than those with BMI scores lower than 23.

2. Compared to those with BMI scores below 23, those with a BMI of 25–29 had an increased risk of 90% and those with a BMI of 23–24.9 had an elevated risk of 29%.

3. Diuretic use increased the subjects’ risk of gout by 210%.

4. Men who consumed at least five grams of alcohol per day were 20–110% more likely to develop gout, depending on the amount they drank.

5. Those who ate the perfect DASH diet with vegetables, fruit, low-fat dairy, and very little red meat were 26% less likely to develop gout than those who scored the worst on the DASH diet.

This means that 77% of these gout cases could have been prevented by having a BMI below 25, following the DASH diet, and refraining from diuretics and alcohol.

But here are the most important findings. DASH dieting and abstaining from diuretics and alcohol could have prevented 79% of cases among men with a BMI of less than 23, 69% of cases among men with a BMI of 23–24.9, 59% of cases among men with a BMI of 25–29, but only 5% of cases among men with a BMI over 30.

This shows clearly that weight is the single most important thing you must tackle to prevent gout. If you do everything else right but are still obese, your efforts will most probably be in vain.

But the scientist didn’t actually test for the real cause of gout. Because this cause isn’t well-known. But it’s one that’s very easy to completely reverse gout naturally —so you can cure gout for good, as I explain here…

And if you need to lose weight, you can do that in a breeze using the third element of weight loss. I explain this all here…

Completely Reverse Gout Naturally – The Misdiagnosis of GOUT

Gout is often treated as an afterthought in the medical system. Rather than a stand-alone disease, it is considered a consequence of one or more coexisting diseases.

Doctors therefore tend to focus on the primary disease rather than gout, leaving gout mistreated at best.

But a new study from the University of Gothenburg, Lund University, and the University of Auckland reveals that gout is much more serious than previously thought—and this changes everything about diagnosing and treating it.

The researchers consulted a Swedish population-based health survey to find people with gout and to investigate what co-occurring conditions they had. They were specifically interested in obesity, high blood pressure, high cholesterol and other fats, cardiovascular disease, diabetes, kidney dysfunction, pulmonary dysfunction, smoking, and the use of diuretics.

With all of this health data at hand, they could divide their gout subjects into five distinct clusters.

1. Cluster 1 had no serious comorbidities. There were 16,063 people in this cluster.

2. All of the subjects in cluster 2 had kidney dysfunction but none had cardiovascular disease. There were 750 people in this cluster.

3. All of the subjects in cluster 3 had cardiovascular disease and 74% of them were smokers. There were 528 people in this cluster.

4. Cluster 4 had the highest percentage of obese people (34%) and 74% of them had high cholesterol or other fats in their blood. There were 3,673 people in this cluster.

5. In cluster 5, 51% had diabetes, 54% had high blood pressure, and 52% used diuretics. There were 1,043 people in this cluster.

So, what can we learn from this?

1. 73% of people with gout have either no comorbidities or few that are serious.

2. 17% of people with gout have a problem with obesity, cholesterol, or high blood fats.

This does not mean that the people with no or few comorbidities would not have developed comorbidities later, of course. But it does at least serve as a warning to basically healthy people that they should not discount gout as something that cannot happen to them.

This shows that gout is usually a stand-alone independent disease that needs to be addressed on its own.

Watch this video to learn how to completely reverse gout naturally – The BEST Video About Gout Ever Made

For years, we have been helping people to completely reverse gout naturally using the simple lifestyle changes explained here…

The post is from the End of Gout Program created by Shelly Manning. She is an accomplished natural health researcher and writer. She began her work on natural health remedies after suffering years of very painful arthritis.

The End of Gout  program offers natural ways to eliminate the pain and discomfort of gout. Unlike many conventional treatments, this program takes the main contributing factors, such as diet, stress, sleep and lifestyle, and teaches you natural ways to remove them from your life so you can begin to heal your gout from the inside out.

It’s 100% safe and natural and is highly based around science. It even comes with quick relief options for those days when you want to take the risk and cheat. So, if you’re ready to end your gout without having to restrict your diet and spend hours working out every day, here’s what you can expect from The End of Gout.

To find out more about this program, click on Completely Reverse Gout Naturally