Given that approximately 80% of your immune system is in your digestive tract and that the digestive system is the mechanism for proper absorption and utilization of nutrients, it’s safe to say that a healthy gut yields a healthy body. Living organisms in our digestive tract (bacteria and fungi) help to fight off invaders and eliminate toxins that enter our body. This internal community of beneficial organisms also help to properly break down the food that we eat and regulate metabolism.
In order to achieve optimum gut health, we need to provide an internal environment that is favorable to beneficial (or probiotic) organisms. An unhealthy gut allows for harmful organisms to take over and leads to increased risk of bacterial and fungal infections throughout the entire body. In order to provide a healthy environment for these “good” organisms to flourish, you’ll need to eat foods that support a healthy pH in the gut and foods that are nutrient-dense, high in fiber, and have a low sugar content. While you’re eating gut-supporting foods, it’s important to limit foods and beverages that create acidic conditions or disrupt our healthy gut flora such as alcohol, sugar, and caffeine.
Supplementing with a high-quality probiotic, incorporating fermented foods, and avoiding acidic food will support a healthy gut flora and prevent systemic inflammation from a leaky gut. A healthy gut will reduce bloating and digestive discomfort, and will also ensure regular bowel movements which helps to eliminate toxins rather than having them accumulate in the body.
Here is a pretty comprehensive list of simple fermented food recipes from my real food blogger friends. Enjoy!
How to Ferment Vegetables: A Quick Guide (Oh Lardy)
Simple kimchi (Fearless Eating)
Fermented Carrots (My Cultured Palate)
Homemade Sauerkraut (My Cultured Palate)
List of Fermented Foods Recipes (Delicious Obsessions)
Lacto-Fermentation with Pictures (How We Flourish)
Fermented Vegetables (Healthy Notions)
Fermented Salsa (The Provision Room)
Fermented Red Onions (Almost Bananas)
Fermented Cauliflower (Almost Bananas)
Fermented Lemon, Kale and Savoy Cabbage (A Harmony Healing)
Purple Cabbage and Orange Sauerkraut (A Harmony Healing)
Cabbage, Carrot and Ginger Sauerkraut (A Harmony Healing)
Video: How to Make Sauerkraut (Homegrown and Healthy)
Spicy Cortido (Keep the Beet)
Easy Ukraniam Sauerkraut (Next Breakfast)
Fermented Pumpkin Butter (Oh Lardy)
Fermented Kohlrabi Pickles with Dill (Oh Lardy)
Fermented Pickles (Oh Lardy)
Fermented Garlic (Oh Lardy)
Lacto-fermented Cauliflower (Attainable Sustainable)
Easy Sauerkraut (A Whole New Mom)
Fermented Mango Salsa (Keep the Beet)
Fermented Tomatillo Salsa Verde (Keep the Beet)