In a previous talk, we went over the importance of fiber for sustaining a healthy gut. But you can also include prebiotics and fermented foods.
Prebiotics are defined as anything that feeds or helps to grow the probiotic bacteria in our gut in a way that improves our gut. Think of them like fertilizer; in order for your bacteria to grow, they need their fuel. Which is why it’s important to consume prebiotics!
Prebiotics are incredible assets for our health; the benefits of consuming them include:

1. Improved bone density
2. Increased mineral absorption (especially calcium and magnesium)
3. Healthy immunity
4. Lowered cholesterol
5. Improved insulin sensitivity and weight loss support

Prebiotics are found in the fiber we get from food. In fact, all fruits and vegetables contain soluble fiber, which is prebiotic. Wheat however is mostly insoluble fiber, so it’s not considered a prebiotic. Oats only have about half insoluble and half soluble fiber, so they’re somewhat prebiotic. Psyllium husk, a common fiber supplement, is mostly soluble fiber, so it counts as a prebiotic. The only downside is that it doesn’t work as well for us ladies as it does for men (apparently, but not in my own experience); it might act as a laxative in some people, so if you’re not too happy about running to the toilet after taking Psyllium, it’s best to steer clear.

One of the most effective, well-studied prebiotics is a type of soluble fiber called inulin. Inulin can be found in foods like asparagus, garlic, onions, and jicama. Now let’s switch gears here and talk about fermented foods. Whenever you ferment a food, it starts to be broken down by the bacteria it contains. In the end, their nutrient levels increase, and they become easier to digest since the bacteria have already begun to “predigest” them during the fermentation process. So all of the food’s existing nutrients and vitamins are readily available, with some even being created by the bacteria that ferment it.

Fermented foods include pickles, sauerkraut, kimchi, yogurt, kefir, kvass (kuh-vass), kombucha, sourdough bread and fermented cabbage juice.
For example, Kefir is a fermented drink that’s traditionally made from milk, but people who do not consume dairy can try either coconut water or water kefir instead. No matter the source, the star ingredient is kefir grains, which contain the bacteria, yeast, and prebiotics that are needed for fermentation.
Sourdough bread is the product of fermenting yeast and bacteria during bread making. Its sour flavor comes from the bacteria that have eaten the sugar in the bread. Compared to most breads, sourdough is the most digestible. However, it’s still a source of gluten, which may irritate the GI tract or even lead to conditions like leaky gut.

Despite fermented foods being great sources of probiotics, they are not actual substitutes for them. Probiotics in supplement form are more potent, and are used for specific conditions. The real benefits of fermented foods come from the products of fermentation; the bacteria themselves aren’t hardy or even high enough to repopulate your gut. And depending on how a fermented food is made, you may not even get any bacteria, along with their products. (This often happens if too much vinegar is used or if the product is pasteurized.)

Fermented foods are great though because they contain a many different types of bacteria. While their colony forming units (CFU) count is not very high, and their bacteria die quickly, their bacterial variety cannot be matched. This is because they’re able to “catch” bacteria from the air and the food being used for fermentation (sometimes the “starter” culture used to start fermentation adds to the mix). Way before we had refrigerators, fermentation was our original method of storing perishable foods like fruits and veggies to help us survive through the long winter.

Oh, and yes, let’s address the elephant in the room: wine and liquor. Yes, technically speaking, these drinks are a type of fermented food. Many cultures have even fermented herbs in wine and liquor; an old Chinese tradition involves taking a shot of rice wine mixed with fermented herbs in the evening. But we all know the undesired side effects that come from alcohol, so let’s not be so quick to down a few drinks just yet! Outside of alcohol though, fermented foods provide a number of benefits: improvements in mood and immunity, lower inflammation, and balancing the pH of our intestines (making it the perfect habitat for our good bacteria). Another benefit of fermented foods is their ability to naturally increase stomach acid. Keep in mind that due to this people with heartburn, GERD, or reflux problems should hold off on fermented foods until their issues have been resolved. Overall though, fermented foods can be helpful in these situations.

If you start to experience gas or bloating when consuming fermented foods, it helps to lower the dose and slowly build your way up. Beginners should especially go this way since they’re not used to these kinds of foods. If these symptoms don’t go away, it might be worthwhile to check if there’s a deeper condition going on, such as a yeast infection like candida or SIBO (or Small Intestinal Bacterial Overgrowth). Once you’ve treated these issues and restored the gut, you can slowly reintroduce fermented foods.

The takeaway of today’s talk is that both fermented foods and prebiotic-rich fiber are two powerful ways you can support a healthy gut. Many people notice they feel better physically and emotionally once their digestion improves, and you can easily do just that by incorporating both of these types of foods.

But now it’s time to get fermenting! I’m not going to leave you hanging without any delicious fermented food recipes! I have already shared with you in the video how to make your own sauerkraut, now check out these additional 3 simple recipes so that you can make an army of friendly bacteria that are just waiting to make your gut happy!

Coconut Water Kefir
This is like a fizzy soda without the sugar! The recipe makes 4 cups (32 oz) of kefir. Here’s what you’ll need:
4 cups of raw coconut water (this should be the real thing, and not from concentrate; don’t worry if the water is pink- that just means it contains more antioxidants)
1/4 cup of water kefir grains
A large 32 oz seal able jar
And here are the instructions:
Step 1: Combine all of the coconut water with the kefir grains into your jar.
Step 2: Use a wooden spoon and stir them around for a minute.
Step 3: Seal the jar tight, making sure there isn’t any trapped air underneath.
Step 4: Set the jar on the counter for 24 hours.
Step 5: After the 24 hours is up, check the kefir and give it a small taste. If it’s very sweet, then give it another 24 hours. If it’s sour, and a bit fizzy, then it’s ready to drink.
Step 6: Strain the kefir grains and store them in a jar containing 1/4 cup of sugar and 4 cups of water; when you’re ready to use them again, just strain them from the sugar and water solution.
Step 7: You can serve the kefir as is, with a squeeze of lemon, or store it in the refrigerator for 2-3 weeks. If you’re new to fermented foods, go slow, starting at 1/4 cup for a few days, then 1/2 cup for another few days, and finally a full cup once a day.

Pickled Asparagus
What is great about this recipe is that you get the one-two punch of probiotics from the fermentation process and the prebiotics that are found in the asparagus, creating a symbiotic, fermented food for you to enjoy! This recipe makes about a quart of pickled asparagus.
Here’s what you’ll need:
1 large glass bowl, plus a smaller bowl
1 quart-sized seal able jar
1 pound of asparagus, with the ends trimmed
1/2 to 1 tablespoon of whole cloves
1 to 2 tablespoons of fresh, thinly sliced ginger
1 tablespoon of mustard seeds
1 to 2 tablespoons of powdered turmeric
1 tablespoon of sea salt
1 cup (8 oz) room temperature water, plus extra for covering
A clean kitchen towel for covering

Step 1: Combine the room temperature water with the salt, ginger, turmeric, whole cloves, and mustard seeds into the glass bow. Whisk everything well together until the salt dissolves.
Step 2: Add the trimmed asparagus into the bowl; cover with the extra room temperature water until the asparagus and flavorings have completely submerged. (In other words, they should be completely covered.)
Step 3: Cover the bowl with a clean kitchen towel, and put the smaller bowl on top. Let everything sit on a warm spot of the counter. Leave it alone and allow it to ferment for 3 days. Check on it to make sure that all of the ingredients are still covered in water (if they aren’t, add more to prevent mold.)
Step 4: On the 3rd day, check the asparagus by giving it a small taste. If it’s tangy enough for your liking, then it’s ready to eat. If it’s not, then give it another 3-4 days, checking in on the water status.
Step 5: Once you’re ready to eat the asparagus, transfer everything to a large, seal able quart size jar. Store it in the refrigerator for 2-3 weeks, and consume as much as you want!

Orange Ginger Beet Kvass
It’s an earthy, acquired taste, but it’s so good for your gut! This recipe makes about a pint of kvass; like with the coconut water kefir, go slow, starting at 1/4 cup for a couple of days, then working up to 1/2 cup, and then a full cup.
Here’s what you’ll need:
1 and 1/2 cups of beets
1-2 teaspoons of sea salt (adjust according to taste)
1 large orange, juiced and zested
a 2 inch knob of ginger, thinly sliced
a 1-quart seal able jar
a bowl or plate to place under the jar
Filtered water

Step 1: Scrub and trim the beets; don’t peel the skin, but scrub them very well, and cut off the tops and tails.
Cut the beets into 1/2 inch cubes once you’re down.
Step 2: Place the beets into the jar along with the salt, ginger, orange juice and zest.
Step 3: Cover everything with filtered water, filling almost to the top, leaving just 1 inch of space. Tightly cover the jar. Place a bowl or plate underneath it in case anything flows out during fermentation.
Step 4: You’re going to leave the jar alone for the next 3 weeks. Everyday though, you’re going to “burp” the jar by opening the lid for a second, and quickly re-sealing it tightly. If there is any mold or scum at the top, use a wooden spoon and remove them. Little bubbles may start to form; don’t worry if they do. That’s just the gas from the fermentation process. To speed it up, keep it somewhere warm (but not piping hot) on the counter
Step 5: After the first week though, you can do a taste test to see if you’re happy with the taste; if you are, then it’s ready. If you aren’t, keep repeating the daily burping and re-sealing until the 3 weeks is over.
Step 6: Once the kvass is ready, strain everything out into a glass bowl, separating the whole ingredients from the liquid kvass. Place the kvass back into the jar, and either toss the whole ingredients or eat them.
Step 7: Refrigerate and store the kvass for as long as you like. There really is no expiration date for kvass, as these are known to last almost indefinitely. But generally speaking, they tend to taste the best for the first few weeks post fermenting.