By Drew Mulvey MS, CDN, CNS, CISN and Andreas Sorosiak
When we think of fermented foods, often we think of yogurt or something that tastes like vinegar. (I know, that can sometimes set some people off!) It gives the food a bit of a tart flavor and sometimes may have a strong scent due to the breakdown of the foods that are being fermented or pickled. Yet, these types of foods have been touted for their amazing ability to heal the gut, improve digestion and overall athletic performance and disease outcomes. Why is that? These foods contain beneficial bacteria known as probiotics which are essential for the health of our digestive tract and, in turn, our whole well-being. If you are an athlete training for a soccer match or triathlon or have suffered from autoimmune conditions, should be included in your every day routine.
Probiotic strains in fermented foods.
Lactic acid bacteria (LAD) are grown during the process of fermentation and play a role in the digestive health in humans, acting as probiotics in the intestines. Some of these probiotics come from several genera, including Lactobacillus, Bifidobacterium, Bacillus, Pediococcus, and several yeasts. All of which play a role in balancing the gut microbiome, making it easier to digest certain foods.1
Increases bioavailability of nutrients.
One of the things I love about fermented foods is that they make the nutrients in the food more digestible and available for use by the body. For instance, fermenting and soaking grains and seeds decrease the amount of phytic acid present, a compound that can block the absorption of iron, calcium, and zinc. It may also reduce the amount of starch in these foods and improve protein digestion, as certain strains of bacteria increase proteolytic activity.2 For example, tempeh and tofu are great examples, as these products are “fermented soybeans.” This may make them easier to tolerate for those who are sensitive. Whether pickled or fermented, this process can enhance the content of zinc, calcium, iron, and magnesium as well as deliver protein more efficiently to muscles for better recovery as well as supporting adrenal function.
The 411 on probiotics and prebiotics. (Let’s get together, yeah, yeah, yeah!)
It is not just about the bacteria that can enhance several parameters of health and athletic performance, but their own fuel. One subset of soluble fiber that is particularly beneficial for gut function is prebiotic fiber. This particular type acts as a direct fuel source for probiotics in our gut. They can be found in foods such as bananas, asparagus, berries, garlic, onions, Jerusalem artichokes, organic apples, gluten-free oats, leeks and dark chocolate. Both prebiotics and probiotics work in tandem in creating a symbiotic environment to keep the gut healthy.
Fermented food and gluten digestion.
Gluten digestion can be difficult for some people and some of the sensitivity might be from the flour in the product. My sister has a gluten sensitivity and for a while did not consume any gluten-containing products. After several years of not enjoying the food options, she decided to truly test her gluten sensitivity. To branch out, she began to consume sourdough bread as part of her normal routine. Now, she feels comfortable eating this type of bread. Why is that? Fermentation can break down the gluten contained in the flour so that it is easier to digest. Albeit, many antiinflammatory plans call for avoidance of gluten, purchasing a hearty stone ground, whole grain sourdough bread may just be tolerable and conducive for your individualized goals. (NOTE: Those with Celiac should still avoid sourdough bread. For those that can not tolerate gluten-containing sourdough bread, I recommend Simple Kneads gluten-free sourdough bread.)
List of fermented foods to add to your routine
Now comes the fun part! There are so many different types of fermented foods that one can easily find ways to incorporate them everyday in their routine. Some great sources include: yogurts (dairy and non-dairy), kefir, sauerkraut, kimchi, kombucha (one of my favorites!), organic tempeh or tofu, sourdough breads, pickles and any other pickled foods. Try this!
Breakfast: Yogurt with organic gluten-free granola (or grain-free granola) and organic blueberries
Lunch: Large tossed salad with organic greens, shaved carrots, beets, cucumbers, sauerkraut, organic sliced apples, raw walnuts and organic chicken with balsamic dressing, dark chocolate for dessert.
Dinner: Wild-caught cod with mango salsa, green goddess yogurt drizzle, green vegetable medley and kombucha. (To add some class, why not have it in a wine glass!)
Get in touch!
Have you been struggling to maintain peak performance, woken up several days in a row in pain or soreness from workouts, been so fatigued that you question the ability to make it through the day or have completely given up on what foods work best with your body? Has this significantly impacted your quality of life and ability to function like a human being? From the nutritionist that has been there, I am ready to help you get to the other side!
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References:
- Soemarie YB, Milanda T, Barliana MI. Fermented Foods as Probiotics: A Review. J Adv Pharm Technol Res. 2021 Oct-Dec;12(4):335-339. doi: 10.4103/japtr.japtr_116_21. Epub 2021 Oct 20. PMID: 34820306; PMCID: PMC8588917.
- Samtiya M, Aluko RE, Puniya AK, Dhewa T. Enhancing Micronutrients Bioavailability through Fermentation of Plant-Based Foods: A Concise Review. Fermentation. 2021; 7(2):63. https://doi.org/10.3390/fermentation7020063
