Research continues to prove that bacteria plays an important role in improving our health, our mood… and even our risk of disease.
In fact, studies show that many seemingly unrelated conditions – including Alzheimer’s, autism, migraines, food allergies, depression, insomnia and autoimmune illnesses – can all be improved by supporting the health of the bacterial colonies that reside in your gut (called gut flora or the microbiome).
Microbial Diversity: A Balanced Microbiome for Lifelong Health
In his new book, Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life, Dr. David Perlmutter, MD says:
“It is now firmly established that the gut community of lean people resembles a rainforest filled with many species. That of obese people is much less diverse.”
And while probiotic supplements can be beneficial, probiotic foods are much more effective at cultivating a diverse and well balanced internal ecosystem.
This is thanks to a broader range and higher concentrations of bacteria. In fact, some fermented foods have more than 100 times the number of microbes than a serving from a supplement.
Here are 4 Probiotics you can make at home! :
1. Sauerkraut:
Made with nothing more than cabbage, salt, water. I love Mark’s Daily Apple, where he has a simple step-by-step overview here. The preparation takes just ten minutes. And within a week, you’ll have a delicious, probiotic-rich condiment to enjoy with all of your favorite foods.
2. Kombucha:
If you love the fizzy yumminess of kombucha, but not the hefty price at the store, you’ll be pleased to know you can make it at home. You’ll need a large glass container, some organic tea (I like green tea), organic sugar, organic white vinegar (or one bottle of kombucha from the store) and a SCOBY (symbiotic culture of bacteria and yeast).
Like all fermented foods, the longer the ferment, the higher levels of beneficial bacteria. Also, in the case of kombucha, a longer fermentation process produces a finished product that is lower in sugar, as the sugar will be consumed by the bacteria over time.
3. Yogurt:
Using just two ingredients – organic milk and starter culture – you can make fresh, additive-free yogurt in about 10 minutes active time and 10 hours culture time in a slow cooker or a yogurt machine.
4. Corned Beef:
Surprise, meats can be probiotics too! Large cuts of meat (like a grass-fed beef roast) will take about two weeks to ferment. Brisket will be “corned” in just under a week. Save yourself the time and buy delicious grass-fed corned beef from US Wellness Meats.
Supporting Your Flora
Along with consuming a diverse array of delicious, healthy probiotic foods, there are several other simple things you can do to cultivate the diverse, disease-preventive microbiome of our ancestors:
• Feed your flora – eat prebiotic foods such as garlic, onions and jicama. These foods contain inulin – a prebiotic fiber that acts as food for your flora
• Exercise – along with the array of established benefits, studies show that exercise also improves microbial diversity
• I say this all the time – but avoid sugar and high-carbohydrate foods. These promote a higher ratio of bacteria, called Firmicutes, which are associated with obesity.
• Indulge wisely. Coffee, red wine and dark chocolate have been shown to have beneficial effects on gut bacteria – Yum!
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