As an Integrative Nutrition Health Coach, I’m often asked about my diet. While diet is critical to managing gut health, cooking isn't my passion, so I don't share much about my daily food intake. But fermented foods make it to my plate with almost every meal. Whether it's Greek yoghurt for breakfast, sauerkraut on a salad, kimchi as a side, kombucha, or even better a living soda like Fhirst, these foods are staples.
A side note on Fhirst. Technically, it’s not fermented, so isn’t a Kombucha. It’s a living soda (the first in its category and undoubtedly one to keep a close eye on). It contains prebiotics and live probiotic cultures, specifically the Lactobacillus Rhamnosus strain, which are microencapsulated for stability and controlled release in the gut. It contains no sugar or anything artificial. You can see why it’s my go-to when I'm in the UK. And no, this isn’t a sponsored post (one can but dream), but I DID manage to bag you a discount code if you happen to live in the UK and want to give it a try.
I digress: here’s why fermented foods are regular guests at my breakfast, lunch and dinner table: When you're dealing with gut health issues, particularly UC, repairing your gut and reconstituting your gut microbiome is crucial. Fermented foods play a key role in this process, helping to restore balance and support overall digestive health.
The Lowdown (Fermentation 101)
Fermentation is a natural process where good bacteria, yeast, and fungi turn carbs into alcohol or acids. This magic not only preserves the food but also boosts its nutritional value. Think yoghurt, kefir, sauerkraut, kimchi, kombucha, miso, and even sourdough bread – yum!
Gut Health Goodness
Probiotic Power: Fermented foods are teeming with probiotics – those friendly bacteria that keep your gut in balance. A happy gut microbiome means better digestion, nutrient absorption, and immune support.
Digestive Delight: The probiotics in fermented foods help break down food, easing symptoms like indigestion, bloating, and gas. For folks with UC, this can mean a lot less discomfort.
Tame the Flames: Many fermented foods have anti-inflammatory properties, which can help calm the inflammation that’s a hallmark of UC.
Immune Boost: A healthy gut microbiome bolsters your immune system, helping fend off nasties. This is crucial for UC warriors who might have a compromised immune system.
UC and Fermented Foods: A Match Made in Gut Heaven?
While fermented foods can be great, if you have UC, or are in the elimination phase of the 4R programme (typically 2-4 weeks), approach them with a bit of caution. Some might be a bit too spicy or high in histamines (looking at you, kimchi, sauerkraut, and kombucha). Sourdough and miso contain gluten, and yoghurt and kefir contain dairy. Start gently with non-dairy yoghurt and kefir (coconut and almond are good alternatives) or a living soda. Once your elimination phase is complete, introduce the rest of the gang slowly while keeping a close eye on how your body responds (food diaries for the win!).
The 4R’s Programme and Fermented Foods
At WellNow, I guide my clients through the 4R’s programme to achieve top-notch gut health. Fermented foods play a starring role in three of the four “R’s”:
Remove: Cut out the bad stuff like processed foods, alcohol, sugar, and the like. Fermented foods do not play an active role in this step, but cleaning up our eating act makes sure nothing interferes with their benefits.
Replace: Add digestive aids like enzymes and stomach acid. Fermented foods come in handy here, providing natural enzymes that make digestion a breeze.
Reinoculate: This is where fermented foods really shine. They’re packed with probiotics that help repopulate your gut with healthy bacteria.
Repair: Support your gut lining with nutrients that aid repair. Fermented foods help by reducing inflammation and supporting immune function.
Ready to dive into the world of fermented foods and boost your gut health? You can purchase fermented foods at health shops or increasingly at your local supermarket. When choosing fermented foods, look for labels that mention "live cultures" or "probiotics," and avoid products with added sugars or artificial ingredients. If you're feeling adventurous, you can even try fermenting at home. However, it's essential to do proper research or take a course before attempting home fermentation. Improper techniques can lead to contamination and foodborne illnesses. Always ensure your equipment is sterilised and follow trusted recipes to enjoy the benefits safely.
Special Offer: Use code FHIRST20 for a discount on your next purchase of Fhirst Living Soda!
Got any questions about fermented foods or any other gut-related questions? I'm a DM away.
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