Fermented Friends

Obligatory Warning: I’m not a doctor, nurse, medical professional, etc. but rather a mom on a mission to wake folks up to the poisons in our food system and how we can start making better choices.

Whether you’ve made the big leap to living in the boonies with your 4 legged and 2 legged critters or if you’re at the stage of saving up for that move, you can teach yourself some basic skills that may be important later. However, if you don’t have time to make it from scratch you can print out instructions of the internet until you’re ready and purchase already made items from the store to see if you can digest them in the beginning. You may not be able to consume all the things on this list, so start small and go slow when introducing each one.

Health Benefits of Whole Milk Kefir:

• Calcium
• Protein
• Magnesium
• B2
• B12
• Vitamin D
• Phosphorus
• Benefits gastrointestinal health
• Vitamin K
• Improves your stomach’s ability to fight e-coli and other bacterial infections
• May reduce cavities
• Helps balance and manage blood sugar
• Reduces stress
• Contains L-Tryptophan
• More powerful probiotic load than yogurt
• Has antibacterial properties
• Lower the risk of osteoporosis
• Boosts the immune system
• Low in lactose
• May improve allergy and asthma symptoms
• Easy to make at home

If you are unable to consume milk, consider trying coconut, water or nut milk-based varieties but beware that these will likely cost more than milk varieties if you are buying already made. Purchase milk or water kefir grains either from Amazon or if you are part of local mom’s group, ask if anyone has some you get for free or trade.

Health Benefits of Kombucha:

Firstly, you need to know that homemade Kombucha has more alcohol content than store brought so it may be unadvisable for you to give the homemade brew to your very young children. It’s said that children under 4 years of age should not consume home brew, and any store brought product should list its alcohol content on the label.

Secondly, you may hear the term SCOBY used to describe the gelatinous goo that floats in the fermented liquid and SCOBY stands for Symbiotic Culture of Bacteria & Yeast. You can get a kombucha starter kit off Amazon or get connected with some local folks to make some.

Thirdly, the government believes the following:

• Children should not consume alcohol and therefore should avoid fermented food items.
• Pregnant women should not consume alcohol and therefore should avoid fermented food items.
• Alcoholics should avoid fermented food items.
• Some medications may interact with alcohol therefore you should avoid fermented items.
• Religious people who wish to avoid alcohol should avoid

I’m sure the cultures that have spent many generations consuming fermented foods will just stop because of govt. warnings. Anywho, you do you and what you feel is best for your family and its culture.

Kombucha:

• Aids the digestive system
• Contains probiotics
• Can contain beneficial compounds of both green and black tea, depending on source
• May kill dangerous gut bacteria
• Potentially reduced risk of heart disease risk
• May help manage blood sugar levels
• May protect against cancer
• Improves LDL & HDL levels
• May reduce inflammation
• May aid in depression recovery

Health Benefits of Sauerkraut

Sauerkraut roughly translated means “sour cabbage” and many cultures have their own version of fermented cabbage, but in this instance, I’ll use sauerkraut to refer to the common version we see added atop hot dogs.

• Contains loads of probiotics
• May reduce heartburn and reflux
• Reduces indigestion
• Reduces your gas and bloating
• Contains numerous digestive enzymes
• May reduce candida and SIBO infections
• May reduce anxiety
• May reduce allergic symptoms
• May help in weight loss
• Vitamin C
• Vitamin K
• Iron
• Vitamin B6
• Folate

Health Benefits for Fermented Pickles

There is a big difference between fermented and pickled, pickled does not contain the benefits of the fermentation process and its stomach aiding benefits. Be sure to drink all your fermented pickle juice!

• Vitamin K
• Vitamin A
• Calcium
• Iron
• Potassium
• Phosphorus
• Improves digestive health
• Improves blood sugar control
• Good for weight loss
• Can help with morning sickness
• Reduce spleen cancer risk
• Lowers risk of developing yeast infections
• Vitamin C
• Potassium
• Sodium

Health Benefits of Fermented Miso

Miso can be created from barley, brown rice but is commonly made from soybeans.

• Protein
• Sodium
• Manganese
• Vitamin K
• Copper
• Zinc
• Calcium
• Improves digestion
• May reduce cancer risk
• Strengthens immune system
• May reduce cholesterol levels
• May reduce blood pressure
• May promote brain health
• Source of electrolytes

Health Benefits of Natto

A Japanese fermented soybean that contains several nutrients and can help aid in digestion.

• Vitamin K
• Fiber
• Protein
• Iron
• Copper
• Potassium
• Vitamin C
• Zinc
• Selenium
• Loaded with probiotics
• Gives you stronger bones
• Promotes heart health
• Contains the incredibly important Nattokinase which aids in breaking up blood clots
• May lower blood pressure

Health Benefits of Kimchi

A traditional fermented Korean dish that has many benefits.

• Loaded with probiotics
• Benefits digestion
• Sodium
• Vitamin C
• B6
• Vitamin K
• Folate
• Iron
• Niacin
• Riboflavin
• Strengthens immune system
• Reduce inflammation
• May slow aging
• May prevent yeast infections
• May aid weight loss
• Easy to make but can be purchased in stores

Health Benefits of Raw Cheese (Fermented)

When attempting to find true raw/aged cheese, you need to read the label carefully or visit the company’s website so that you have the latest information on their offerings.

• High in probiotics
• Great for gut health
• Better tolerated than pasteurized cheese
• Lowers Cholesterol
• Protects against bone loss
• Contains lactase which helps break down lactose
• Vitamin K2
• Vitamin D
• Vitamin A
• Calcium
• May reduce allergy and asthma symptoms
• Improves digestion
• Vitamin C

Health Benefits of Yogurt

It is highly recommended by dentists that you do not give children the “fruit on the bottom” style yogurt or anything similar as they have a high sugar load which reduces the possible health benefits and increases the risk of dental caries. Purchase whole milk yogurt, add stevia or xylitol with raw or frozen fruit. Homemade yogurt kits can be purchased off Amazon or you can find simple instructions on how to make a large batch of homemade yogurt with using milk and a bit of store brought yogurt.

• Contains probiotics
• Improves digestion
• Prevents Vaginal/Yeast Infections
• Improves bone health
• Reduces the risk of asthma
• May prevent anemia
• Helps with weight management
• Boosts immune system
• Protein
• Calcium
• Iron
• Magnesium
• May prevent osteoporosis
• B12
• Phosphorus
• Riboflavin

Health Benefits of Raw Apple Cider Vinegar

Make sure you are purchasing a raw apple cider vinegar that clearly contains the mother (cloudy substance in the bottom) and avoid buying the Braggs variety as many are claiming that since B. Gates purchased it, the formula has changed.

• May aid in weight loss
• Improves digestion
• Lowers blood sugar
• Improves symptoms of diabetes
• Anti-Bacterial
• Improves Heart Health
• Boosts skin conditions
• May help lessen dandruff
• Reduces high cholesterol
• Potassium
• May kill harmful gut bacteria

Health Benefits of Kvass

A fermented brew made from either rye bread or beets that is from Northeastern Europe. There are instructions online, but I have yet to find any place that sells it locally.

• B1
• B2
• B12
• Manganese
• Iron
• Copper
• Selenium
• Niacin
• Magnesium
• Contains loads of probiotics
• Improves gut health
• Reduces cancer risk
• Great heart and blood tonic
• Liver cleanser

Health Benefits of Sourdough Bread

Sourdough bread uses a fermentation process that allows for better digestion while non-fermented breads can cause severe stomach complaints. You can find numerous sourdough kits on Amazon, but basic instructions can be found on numerous websites.

• Improved digestion of bread
• Selenium
• Folate
• Niacin
• Niacin
• Riboflavin
• Iron
• Copper
• May be better for blood sugar control
• Fiber
• Lower glycemic index

Health Benefits of Cottage Cheese

A fermented cheese that can be used for both sweet and savory dishes.

• Probiotics
• May aid in weight loss
• Calcium
• Phosphorus
• Helps control blood sugar levels
• Supports bone health
• Reduces the risk of some cancers
• Selenium
• Calcium
• Protein
• Promotes muscle development
• B12
• Sodium
• Riboflavin
• Folate
• Choline
• Zinc
• Copper