Download superfoods loaded with probiotics deliver a variety of flavors and

Superfoods loaded with probiotics deliver a variety of flavors and span seven
food groups
Good nutrition includes eating fresh organic foods, and also means getting a healthy supply of
"friendly" bacteria, or probiotics, to maintain balance in the intestinal tract. Although you could
take a digestive supplement, a better choice is to eat selectively fermented foods that supply tons
of friendly microflora to promote better gastrointestinal health. Some people turn their noses up
at the thought of eating fermented foods. However, you may be surprised to learn that fermented
foods come from every food group, including water; and, offer a wide range of flavor profiles to
suit everyone's tastes.
Why probiotics?
Proper digestion and gut health nourishes the body's systems, fostering physical integrity of the
intestinal lining. When healthy flora is out of balance, unfriendly bacteria and fungi like candida
grow rampantly -- often becoming systemic and compromising the immune system. The result is
autoimmune and inflammatory disease such as MS, Lupus, Crohn's, allergies, fibromyalgia,
rheumatoid arthritis, eczema, IBD and other degenerative diseases. Poor gut health also produces
symptoms of chronic diarrhea, flatulence, depression and ADHD. Eating fermented foods seals
the lining of the gut, restoring its proper function.
What foods are fermented?
Not all fermented foods taste like sauerkraut. Read about the variety of tasty foods that are
actually good for you.
Vegetables - Fermented vegetables such as sauerkraut, capers, artichokes, mushrooms, peppers,
olives and the Korean delicacy kim chi are prepared by pickling. Modern processing methods
don't include beneficial bacteria; however, specialty stores still make these foods in the
traditional manner.
Dairy - Yogurt, kefir, creme fraiche, and certain aged cheeses are fermented with various live
cultures to enhance nutritional value. Those made from goat, sheep or raw cow's milk supply the
best nutrients with the least amount of processing. Organic cow's milk is also a good choice.
Legumes - Popular fermented products made primarily from soy beans have been part of native
diets for over 5,000 years. The Japanese eat natto, which is exceptionally high in protein and
vitamin K2. Tempe originated in Indonesia and is made from grains and legumes. Miso is
fermented soy paste and comes in several strengths. Red miso is often used as a soup base, where
light miso is milder and used to flavor foods. Both are high in sodium and should be used
sparingly. Soy sauce, or Shoyu, originated in China and is considered one of the oldest-known
fermented condiments. Tofuyo, a fermented tofu product is known as the "cheese of the east,"
and originates from Okinawa. Fermented for three to four months, it is prized for its smooth
texture, mild flavor, and medicinal qualities.
Sprouted grains and seeds - Grains and seeds can be sprouted and then fermented to provide
beneficial bacteria for breads. Sourdough rye or sprouted wheat breads are more digestible than
ordinary breads and may prevent allergic or gluten reactions.
Fruits - Umeboshi plums are a small, tangy, pickled plums originating in Japan that promote
better digestion. Fermented for six months, they are considered the "king of alkaline foods."
They provide probiotics and potent antibiotic properties.
Water and Juices - Water, coconut milk and fruit juices can be fermented with special kefir
starter grains to create tangy, fizzy, delicious drinks that provide friendly bacteria to support the
GI tract.
Fish - Nam Pla, or Thai fish sauce, is fermented for many months and used as a popular flavoring
and dipping sauce in Asia. The long fermentation process imparts a nutty, cheesy flavor.
Still don't think you'll like fermented foods? Imagine the tangy-sweet, refreshing taste of aged
apple cider or a fizzy coconut milk shake and then reconsider whether you're going to add
fermented foods to your diet.