We don’t need to tell you that fermented foods are incredibly beneficial for your health. You’ve probably come across this fact in nearly every health journal you’ve read.
Hearing the exceptional benefits of fermented foods (kombucha, kimchi, and sauerkraut), you must have occasionally tried and relished their tangy taste and textures at restaurants or food joints of your choice.
But do you know consuming fermented foods on a daily basis can significantly boost your gut health, improve digestion, and even enhance your mood and energy levels?
Studies suggest that fermented foods improve gut microbiome diversity, which is directly linked to better digestion, reduced inflammation, and enhanced mental health.
In short, it boils down to the simple fact that including fermented foods in our daily diets can reap numerous physical and mental health benefits.
So, what’s stopping you?
Here’s what might be creating delays in making fermented foods a permanent part of your daily meal.
- Unfamiliarity: You might find it hard to become accustomed to the taste and texture of fermented foods. (To counter this, you can start with mild options like yogurt and kefir and gradually experiment with stronger flavors such as kimchi or sauerkraut.)
- Accessibility: You might not know how to prepare cultured food items, as they demand time, specific conditions, and a bit of practice to get them right. (To counter this concern, we have provided detailed recipes for the fermented food items you can benefit from. Also, you always have a choice of consuming store-bought items.)
- Lack of Knowledge: You might not be fully exposed to the benefits of consuming fermented foods on a daily basis. (Again, this is a one-stop guide to provide you with complete information about fermented foods.)
Digestive Adjustment: You might experience initial bloating or discomfort as your gut adjusts to the influx of probiotics from fermented foods. (To counter this, start with small portions, such as a tablespoon of sauerkraut or half a cup of yogurt, and gradually increase your intake as your body becomes accustomed to the new bacteria.)
What are fermented foods, and why do we need them so badly?
Fermented foods are foods or beverages produced through controlled microbial growth and fermentation. During this process, beneficial bacteria, yeast, or fungi convert sugars and starches into acids, gases, or alcohol. This natural transformation not only preserves the food but also enhances its flavor, texture, and nutritional profile.
As a society, we are already paying a high price for shifting our food choices to highly processed foods. Obesity, heart diseases, stroke, digestive problems, and inflammation are just a few of the ailments we trade for our taste preferences and addiction to processed foods.
According to a study by the National Health and Nutrition Examination Survey (NHANES), 60% of the average American diet consists of processed foods, which are low in nutrients and high in additives.
If we still don’t understand the gravity of returning to holistic eating, we risk further damage to our health, environment, and future generations.
Holistic eating is when we eat mindfully to provide sufficient nutrition to our mind, body, and soul. In addition to prioritizing the mindful practices of savoring meals and taking time to appreciate the food resources, holistic eating includes encouraging a diet rich in unprocessed, nutrient-dense foods such as fresh fruits, vegetables, whole grains, lean proteins, and fermented foods.
In this article, we’ll particularly talk about the importance of including fermented food in our diets and how it helps us achieve good health.
Fermented Foods: Gut-Friendly Heroes We Struggle to Embrace Daily
We all know what’s good and bad for our health. It’s all about remaining consistent and finding the stronger determination to choose healthy meal options over processed meals. But we often struggle with it. Why?
Thanks to our addiction to processed foods!
If you are thinking how we got here, here’s why 👇
Post-WWII, processed foods gained popularity as a “quick and easy” solution for busy families. This was when clever advertising led people to associate processed foods with convenience and affordability despite their nutritional drawbacks, which heavily contributed to making them a norm in society.
Over time, reliance on these foods contributed to widespread chronic diseases like diabetes, obesity, and heart conditions, and we became the slaves of our tongues.
Time to change direction!
Let’s rediscover our roots and embrace simple, wholesome habits that lead to better health and vitality—starting with adding fermented foods to our daily diets.
Before we proceed further, here’s how you can highly benefit from fermented food items:
- Fermented food articles (such as kimchi, yogurt, sauerkraut, etc.) are great immunity boosters.
- Fermented foods increase nutrient absorption in our body, increasing the bio-availability of foods.
- They are highly beneficial for our gut and, thus, significantly contribute to our mental health.
- Being rich in the anti-oxidants, they also combat oxidative stress and reverse aging.
- Fermented foods provide high assistance in regulating metabolism and support weight control.
- Lastly, improved gut health translates to better emotional well-being, as the gut influences “feel-good” hormones.
So, as we move forward, let’s get you into action.
We’ve designed a transformative 7-day challenge to help you include at least one fermented food in your daily diet. Tailor your choices based on your personal taste and preferences to make the process enjoyable and sustainable. This simple yet impactful challenge is your first step toward unlocking the powerful benefits of fermented foods and making a lasting change in your lifestyle.
Dive into the challenge and see your gut health improving like never before.
Rules of Fermented Food Challenge
- Incorporate at least one fermented food item in your daily diet. We have provided a list of fermented food items to choose from.
- Make sure you document your experience and daily food activity to keep yourself motivated and aligned with the food challenge. You can also use social media to post your daily stories and invite friends to join the challenge.
- Consistency is the key. Try to be consistent in your challenge and note the changes it brings to your overall health.
From Plate to Gut: A 7-day Fermented Food Challenge!
Let’s get started!
Day 1: The Kombucha Kick-Off:
Replace your daily beverage (such as tea, coffee, juice, etc.) with kombucha to see how it works for your body.
Kombucha is essentially a fermented drink prepared by fermenting black or green tea. In general, filtered water serves as the base for fermented food recipes, but in kombucha, the use of green or black tea gives it a distinct character.
🤔 Did You Know?
Kombucha originated in Northeast Asia over 2,000 years ago and is valued as a “tea of immortality” for its supposed health-enhancing properties.
Below is a quick recipe for fermented tea, which you can include in your diet to wake up more energized and refreshed.
Ingredients:
- 8 cups water
- 2-3 black or green tea bags
- ½ cup sugar
- 1 SCOBY (symbiotic culture of bacteria and yeast)
- 1 cup starter kombucha (from a previous batch or store-bought, unflavored)
Steps:
- Boil water and steep the tea bags with sugar until dissolved. Let it cool to room temperature.
- Pour the tea into a glass jar, and add the SCOBY and starter kombucha.
- Cover with a cloth and secure with a rubber band.
- Let it ferment for 7–10 days at room temperature. Taste test for preferred tanginess, then bottle and refrigerate.
Day 2: Yogurt Love
We all know what yogurt is and often like to consume its flavored versions. It is particularly derived from live bacteria cultures, typically Lactobacillus and Bifidobacterium.
When you leave the milk to ferment overnight, you get yogurt. At this point, you can experiment with its flavors to further enhance its taste.
Yogurt offers a creamy and tangy flavor. It is high in calcium and protein, which contribute to strong bones and muscles. It further promotes immune function and heart health. Include it in your diet on the 2nd day of your challenge, and hear your gut thank you for improved digestion and a happy, healthier you! Here’s a quick recipe for your reference.
Ingredients:
- 4 cups milk (any type)
- 2 tablespoons plain yogurt with active cultures
Steps:
- Heat milk below boiling point, then cool it to 110°F (43°C).
- Stir in the yogurt starter.
- Pour into a container, cover, and keep it warm (in an oven with the light on or a yogurt maker) for 6–8 hours.
- Refrigerate and enjoy.
Day 3: Spice It Up with Kimchi
As tangy as it tastes, kimchi has a strong and pungent flavor. If you are one of those who hasn’t developed an inclination towards fermented foods, wait until your taste buds approve of its distinct character.
Kimchi is a Korean dish packed with vitamins, minerals, and antioxidants. It is made from fermented vegetables and can be served as a side dish to boost your gut health. If you aren’t fond of side dishes and want other ways to include them as a food option, try savoring them on rice bowls and toppings on the tacos to enjoy their unique flavors. Here’s how you can make kimchi at home.
Ingredients:
- 1 medium napa cabbage
- ¼ cup sea salt
- 1 tablespoon grated garlic
- 1 tablespoon grated ginger
- 1 tablespoon fish sauce (optional)
- 2–3 tablespoons Korean chili powder
- 1 small radish, julienned
- 4 green onions, chopped
Steps:
- Chop cabbage into bite-sized pieces and soak in salted water for 1–2 hours. Rinse and drain.
- Mix garlic, ginger, fish sauce, and chili powder into a paste.
- Toss cabbage, radish, and green onions with the paste.
- Pack tightly into a jar and press down to eliminate air.
- Ferment for 3–5 days at room temperature, then refrigerate.
Day 4: Say Cheese (Cottage Cheese, That Is!)
Cheese is another dairy-fermented food. It is an excellent source of calcium and protein. When you include cheese in your meals, you are anyways including healthy fats in your diet. When it comes to consuming cheese, there are many options to choose from. There are hundreds of varieties, from soft cheeses like brie to hard ones like cheddar.
You may also include aged cheeses like gouda or parmesan for a stronger flavor profile and richer probiotic content. Follow the quick recipe to prepare cheese at home.
Ingredients:
- 1-litre whole milk
- 2–3 tablespoons lemon juice or vinegar
Steps:
- Boil the milk, then reduce the heat and add lemon juice/vinegar. Stir until the curds separate from the whey.
- Strain through a cheesecloth, pressing out excess liquid.
- Set in a mold and refrigerate for an hour.
Day 5: Tempting Tempeh
If you are a vegan or looking for a plant-based protein, stick by tempeh. It is a great food alternative for muscle building and contains probiotics for gut health. It is rich in vitamins like B12 and minerals like magnesium. Texture-wise, it is firm and has a nutty flavor. If you are finding ways to include it in your diet, know that it can be grilled, stir-fried, and crumbled in salads, tacos, and burritos. For further assistance, below is a detailed recipe you can try at home to get the innumerable benefits of this fermented food item.
Ingredients:
- 2 cups soybeans
- 1 teaspoon vinegar
- 1 teaspoon tempeh starter (Rhizopus culture)
Steps:
- Soak soybeans overnight, then remove skins. Cook until tender.
- Drain and mix with vinegar and tempeh starter.
- Spread in a thin layer in a perforated container.
- Incubate at 86°F (30°C) for 24–48 hours until a white mold forms.
Day 6: Sauerkraut Surprise
Including leafy veggies (like cabbage) in our diet is a great way to get the essential vitamins and nutrients. How about fermented cabbage?
Sauerkraut is essentially a shredded cabbage fermented with salt. It has a tangy and sour flavor, which comes from lactic acid bacteria produced during fermentation. It is packed with probiotics and has high fiber. Aiding in digestion and containing vitamins C and K, sauerkraut promotes immune and bone health. Try this quick recipe and savor the unique flavors while giving your gut the nourishment it deserves!
Ingredients:
- 1 medium green cabbage
- 1 tablespoon sea salt
Steps:
- Finely shred the cabbage and mix it with salt in a large bowl.
- Massage the cabbage to release water until it’s brined.
- Pack tightly into a jar, ensuring the cabbage is submerged in its liquid.
- Cover and ferment at room temperature for 1–2 weeks, then refrigerate.
Day 7: Fermented Finale with Miso Soup
Miso soup is a traditional Japanese delicacy made with miso paste (fermented soybeans). It is rich in essential minerals like manganese and zinc and provides probiotics that support digestion. Typically served with tofu, seaweed, and green onions, miso soup is low in calories but packed with umami flavor, making it a satisfying and healthy meal option.
Miso soup is highly nutritious and easy to prepare, especially if the paste is pre-made. Simply mix the miso paste into warm broth (avoiding boiling to preserve probiotics), add your favorite ingredients, and enjoy. Here’s how you can do it 👇
Ingredients:
- 4 cups water
- 3 tablespoons miso paste
- 1 sheet of kombu (seaweed)
- 1 cup diced tofu
- 2 green onions, sliced
Steps:
- Heat water and kombu over medium heat. Remove the kombu before boiling.
- Dissolve miso paste in a small amount of hot water, then add to the pot.
- Add tofu and green onions, and simmer for 5 minutes.
Final Thoughts
Now we have done our part, and it’s your turn. Follow the guide to complete the Fermented Food Challenge and experience the transformative shifts in your physical and mental health.
Also, don’t forget to include your friends and family in the challenge. This will have two benefits: first, it will keep you motivated to stay committed to the challenge; second, you can share your daily food activities, queries, and results with them to strengthen your determination to move toward better health.
Apart from this, don’t miss out on leaving your comments below. We are excited to hear about your week’s journey. It will help us stay connected, and who knows, you might find new connections sharing the same interests and mental wavelength.
So, don’t waste another minute! Collect the required ingredients and quickly get started with the week’s challenge to regain the vitality that’s truly your birthright.
