Top 10 Surprising Health Benefits of Probiotics

Posted by Mary West

Every day, battles are waged inside your gut between beneficial bacteria and pathogenic bacteria, the outcomes of which have far-reaching effects, often influencing social and emotional behavior as well as physical health.
Research shows when you increase the beneficial bacteria in your gut through consuming probiotic-rich foods and supplements, you can make victorious outcomes over poor digestion and the skirmishes you’ve become uncomfortably accustom to. But what about the other, untold benefits of probiotics? After all, digestion influences nearly every bodily process.

10 Surprising Health Benefits of Probiotics

Probiotics are foods cultured with live beneficial bacteria, which include yogurt, kefir and fermented vegetables like sauerkraut. These healthful microbes may also be procured in the form of supplements, which should be taken in addition to eating the probiotic foods rather than as a substitution for them.

1. Probiotics May Keep E.coli at Bay

In a study published in Applied and Environmental Microbiology, pigs were given feed supplemented with the probiotic Enterococcus faecium. The results showed it greatly reduced the numbers of pathogenic E.coli bacteria in the intestines. This microbe is one of the most common pathogens affecting pigs.

2. Probiotics Help Prevent Tooth Decay

Research indicates Lactobacillus reuteri promotes healthy teeth and gums, helping prevent tooth decay and reducing inflammation of the gum tissue. This benefit is even more important because poor oral hygiene is associated with serious maladies such as diabetes and heart disease.

3. Probiotics Help Reduce and Prevent Diarrhea

Harvard Medical School reports many studies that show probiotics can help reduce or prevent diarrhea from an infection. Diarrhea is also a common side effect of antibiotics; research indicates probiotics can help reduce the incidence of this problem as well.

4. Probiotic Therapy May Alleviate Autism

Scientists have known that gut bacteria can affect social and emotional wellness, but a new study is the first to show negative changes in this bacterial population can contribute to autistic-like symptoms. In the study published in Cell, researchers found that autistic mice had leaky gut, a condition that has been reported in some people diagnosed with this illness. When they treated the mice with probiotic therapy, the leaky gut was healed and, amazingly, their autistic behavior was alleviated.

5. Probiotics May Help Reduce Cholesterol

A small study presented at a recent American Heart Association meeting found Lactobacillus reuteri, a probiotic in dairy foods, lowered low-density lipoprotein cholesterol, or bad cholesterol, 12 points more than the control group. Moreover, the total cholesterol count was lowered by 9 percent.

6. Probiotics May Help Prevent Eczema, According

A study published in the Journal of Allergy and Clinical Immunology discovered babies who are at risk of getting eczema may benefit from their mother’s consumption of probiotics. Allergy-prone mothers who had eczema were given probiotics two months before the birth of their baby and during the first two months of breastfeeding. The findings showed their babies had a significantly lower risk of developing the skin inflammation. Another study indicated that probiotic therapy early in life can also reduce a child’s risk of developing eczema by up to 50 percent.

7. Probiotics May Prevent Respiratory Infections

Scientists reviewing studies from the Cochrane Library found probiotics seem to reduce the incidence of respiratory infections. In a another study published in the British Medical Journal, children in 18 daycare centers in Finland who were given milk enriched with probiotics had a 17 percent lower likelihood of contracting a respiratory infection than those who drank milk without the probiotics.
Some probiotic studies show a strong benefit, while others have weak findings. But eating probiotic foods cannot hurt and it may prove to be very beneficial.

8. Probiotics Can Help Prevent Female Urogenital Problems

Several factors can upset the bacterial population in the female urogenital tract, permitting the overgrowth of harmful microbes. According to Harvard Medical School, probiotics may possibly restore the normal bacterial balance, thus helping prevent bacterial vaginosis, yeast infections and urinary tract infections.

9. Probiotics May Help Your Baby to Cry Less

A 2007 study published in Pediatrics discovered breastfed babies whose mothers daily consumed a probiotic cried 194 minutes less than the control group. In a later study published in 2010 of the same journal, researchers found similar results.

10. Probiotics May Help With Bloating, Gas and Constipation

Some yogurt companies are putting extra strains of beneficial bacteria in their product in hopes of providing more health benefits. An example is Dannon’s Activia, which contains an additional bacterial culture, Bifidobacterium animalis. John Hopkins reports on an Activia study that showed those who ate two 4-ouce servings per day experienced less abdominal bloating and discomfort along with more frequent bowel movements after a few weeks. Another study published in Alimentary Pharmacology and Therapeutics found yogurt with this bacterial culture alleviated the discomfort and bloating associated with irritable bowel syndrome.
What we learn from this research is that the condition of the gut affects the entire spectrum of wellness. Therefore, improving the health of the bacteria in the intestine through probiotics may result in many health benefits.
Sources:
http://www.sciencedaily.com/releases/2013/12/131205141900.htm
http://www.naturalnews.com/043233_probiotics_bacterial_infections_pig_farming.html
http://www.shareguide.com/probiotics.html
http://www.healthline.com/health-slideshow/surprising-benefits-probiotics#1

10 Signs You Have Candida Overgrowth

10 Signs You Have Candida Overgrowth and What to Do About It

August 16, 2013 | By WakingTimes 

 Dr. Amy Myers,

Waking Times
You might be wondering, “What on earth is Candida?” Candida is a fungus, which is a form of yeast, a very small amount of which lives in your mouth and intestines. Its job is to aid with digestion and nutrient absorption but, when it is overproduced it breaks down the wall of the intestine and penetrates the bloodstream, releasing toxic byproducts into your body and causing leaky gut. This can lead to many different health problems ranging from digestive issues to depression.

How do you get Candida overgrowth?

The healthy or ‘good’ bacteria in your gut typically keeps your Candida levels in check. However, the Candida population can get out of hand if a round of antibiotics kill too many of those friendly bacteria, you have a diet high in refined carbohydrates and sugar (which feed the yeast), high alcohol intake, are taking oral contraceptives or any number of other factors including a high-stress lifestyle. Even a diet high in beneficial fermented foods like Kombucha, sauerkraut and pickles, can feed Candida causing an overgrowth.10 Common Candida Symptoms

1. Skin and nail fungal infections such as athlete’s foot, ringworm, and toenail fungus
2. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia
3. Digestive issues such as bloating, constipation, or diarrhea
4. Autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis
5. Difficulty concentrating, poor memory, lack of focus, ADD, ADHD and brain fog
6. Skin issues such as eczema, psoriasis, hives, and rashes
7. Irritability, mood swings, anxiety, or depression
8. Vaginal infections , urinary tract infections, rectal itching or vaginal itching
9. Severe seasonal allergies or itchy ears
10. Strong sugar and refined carbohydrate cravings

How do you test for Candida overgrowth?

Blood Test

IgG, IgA, and IgM Candida Anti-bodies. These can be checked through most any lab. High levels of these antibodies indicate that an overgrowth of Candida is present. I find in my clinic that these can often be negative even when the stool or urine test is positive.

Stool Testing
I personally find this to be the most accurate test available. This will check for Candida in your colon or lower intestines. However, you need to make sure that your doctor orders a comprehensive stool test rather than the standard stool test. With the stool test, your stool is directly analyzed for levels of yeast. The lab can usually determine the species of yeast as well as which treatment will be effective.


Urine Organix Dysbiosis Test
This test detects D-Arabinitol a waste product of Candida yeast overgrowth. An elevated test means an overgrowth of Candida. This test will determine if there is Candida in your upper gut or small intestines.

How do you treat Candida overgrowth?

Effectively treating Candida involves stopping the yeast overgrowth, restoring the friendly bacteria that usually keep them in check, and healing your gut so that Candida can no longer enter your bloodstream.
Getting rid of the Candida overgrowth primarily requires a change in diet to a low carbohydrate diet. Sugar is what feeds yeast, so eliminating sugar in all of its simple forms like candy, desserts, alcohol and flours. Reducing to only a few cups a day of the more complex carbohydrates such as grains, beans, fruit, bread, pasta, and potatoes will prevent the Candida from growing and eventually cause it to die. I would recommend eliminating all fermented foods as well.

Using diet alone could take three to six months before the Candida is back under control. Because of this I use an anti fungal medication such as Diflucan or Nyastatin for a month or longer with my patients. If you are self-treating you can take a supplement of caprylic acid. Caprylic Acid comes from coconut oil and basically ‘pokes holes’ in the yeast cell wall causing it to die. You may read that some people recommend herbs such as oil of oregano. Oil of oregano can be very effective however it can kill good bacteria as well so I don’t recommend it. The anti-fungal medications and caprylic acid are very specific to yeast and will not harm your good bacteria.

It’s a must to restore the healthy bacteria that typically keep your Candida population under control, you should take probiotics on a regular basis. Taking anywhere from 25-100 billion units of probiotics should help to reduce the Candida levels and restore your levels of good bacteria. Finally, healing your gut, by eliminating inflammatory foods that can harm your GI tract and introducing foods that aid in digestion and nutrient absorption, will prevent Candida from working its way through your body, and will dramatically improve your overall health.


If you would like to find out for sure if you have Candida overgrowth, consider seeing a Functional Medicine Doctor who is trained in detecting and treating Candida.

Fermented Foods That Are Natural Probiotics

By Derek Henry

Posted Wednesday, November 4, 2015 at 06:26pm EST

Keywords: apple cider vinegar, best probiotics, Coconut Water kefir, kombucha, sauerkraut

People are beginning to wake up to the importance of probiotics to overall health, but most are still trapped in the thinking of needing to get these beneficial bacteria through pill popping. Although there are some decent probiotic supplements on the market, none of them can touch the overall benefits of probiotic rich foods due to synergistic co-factors and the nutrients available in food based sources.

When you take a probiotic capsule you have many things to contend with including the potency of the product and it’s ability to pass through the stomach acid relatively unharmed (many lose up to 50% of the beneficial bacteria in the stomach acid). In addition to that these products only provide probiotics, whereas the following foods also provide enzymes, antioxidants, and various vitamins and minerals.

Seems like a good deal, right? Especially when you learn how to make them yourself for a fraction of the price!

Sauerkraut

Sauerkraut, or any fermented vegetable, is not only an excellent way to naturally preserve your produce, but is also arguably the most superior source of probiotics you can ingest. Although for some the sour taste can be difficult to become accustomed to, I have seen hundreds of clients not only get used to it, but love it after their taste profiles adapt (as well as their inner ecology).

While some probiotic capsules on the market can claim 50 billion or more bacteria in a single serving, a recently lab analyzed, raw homemade sauerkraut showed there was 10 TRILLION bacteria in a 4-6 ounce serving! To provide perspective, 2 ounces of raw sauerkraut made at home had more probiotics than a 100-count bottle of high quality probiotic capsules. This absolutely dwarfs even the higher end probiotic capsules on the market for sheer bacteria count, and sauerkraut also delivers a massive array of nutrients you can’t find in a probiotic capsule.

To get the most benefits for the least amount of money, consult this homemade sauerkraut recipe.

Apple Cider Vinegar

Apple cider vinegar is a type of vinegar made from fermented apples and has pale to medium amber color. It can be substituted in many food preparations for white vinegar, with exponentially more health benefits.

Consuming apple cider vinegar will introduce beneficial enzymes, probiotics, and amino acids that will improve digestion, relieve heartburn, stimulate the lymphatic system, help get rid of Candida, and help strengthen the immune system.

Making apple cider vinegar is a double fermentation process. First, apples are fermented and reduced to cider, and then the cider is fermented to create apple cider vinegar. Many people have vouched for its health benefits, which could conceivably be linked to its probiotic, enzyme, and mineral content.

Coconut Water Kefir

Coconut water kefir is quite simply, fermented coconut water. While many kefir drinks recognized by people today are dairy based, it is often a better idea to consider non-dairy forms of probiotics to avoid the potential digestive distress that most people encounter with dairy.

In your digestive system, coconut kefir will enhance hydration and recolonize your gut and mucous membranes with healthy strains of beneficial microflora. Coconut kefir also promotes a wide variety of microflora and has been said to have a much more potent effect on the digestive system than any yogurt.

Coconut kefir also contains beneficial yeasts that are known to hunt out and destroy pathogenic yeasts in the body. These beneficial yeasts are considered the best defense against dangerous yeast organisms like Candida Albicans. They clean, purify and strengthen the intestinal walls and help the body become more efficient in resisting dangerous pathogens such as E. Coli, salmonella and intestinal parasites.

Combine that with the beneficial minerals extracted from coconut water in the process, and you have a powerful, highly digestible probiotic!

Learn how to make coconut kefir at home, here.

Kombucha

Kombucha is a relatively new craze, and it’s for a good reason. This “probiotic pop” has numerous health benefits, including beneficial probiotics (more than a dozen strains), enzymes, antioxidants, glucosamine, and B-vitamins.

The only drawback, and it is a big one for many, is that kombucha is typically made from black tea and a SCOBY (symbiotic combination of bacteria and yeast), both which can aggravate an existing fungal/yeast infection. If you have a systemic Candida problem, kombucha should be off your list of probiotic beverages to consume.

Although everyone requires good sources of high quality probiotics, some may need it more than others. But how do you know if you need to get into the probiotic craze and start making some of these probiotic rich foods?

Easy. You try this at home test and take the quiz.

If you “fail”, you will need probiotics badly, and a proven program to help you address all the other areas to overcome your intestinal imbalance, that is at the root of all your health concerns.

Sources for this article include:

http://www.healingthebody.ca/the-truly-superior-source-of-probiotics/
http://www.healingthebody.ca/healing-power-of-coconut-kefir/
http://www.healingthebody.ca/4-powerful-probiotic-foods-that-create-a-strong-immune-system/
http://www.healingthebody.ca/the-benefits-and-drawbacks-of-drinking-kombucha/

About the author:

Derek Henry took a deadly health challenge that conventional medicine couldn’t solve and self-directed a one-in-a-million health journey that found him happier and healthier than he had been in his entire life. As a result of this rewarding journey, he created Healing the Body and became a well revered holistic health coach who now spends his time writing, coaching, and educating thousands of people each month who want to enjoy similar results.

Kefir vs. Kombucha

Kombucha vs. Kefir

Last Updated: Jul 02, 2015 | By Nicole Crawford

Homemade kombucha. Photo Credit katyenka/iStock/Getty Images

Kombucha and kefir are both fermented beverages, and they are often promoted for their many health benefits. Although the two beverages are similar in many ways, there are also some important differences between the two. If you obtain kombucha or kefir from noncommercial sources, be sure to inspect the production site for cleanliness and sanitation to avoid negative health effects.

About Kombucha

Kombucha tea is produced by allowing a yeast culture, known as the kombucha mushroom, to steep in a mixture of tea and sugar for about one week. During the fermentation process, a new smaller culture, known as a baby mushroom, is produced. The baby mushroom is often passed on to other people who want to make kombucha at home. Although commercially made kombucha tea can be purchased, most people brew it at home, according to the American Cancer Society. Kombucha capsules and extract are also available.

About Kefir

Unlike kombucha, which combines tea and a yeast culture, kefir is produced by combining any kind of milk with a live culture of kefir grains. According to the National Center for Home Food Preservation at the University of Georgia, kefir production originated as a means to preserve milk before refrigeration was available. Kefir grains and milk are usually allowed to ferment for about 24 hours. The mixture is then poured through a sieve to remove the kefir grains, and it can be consumed either plain or flavored with fruit and sweeteners.

Benefits

Kombucha tea contains acids that may help remove toxins from the digestive system and liver, reports registered dietitian Ashley Koff in the Huffington Post. According to the American Cancer Society, kombucha tea is especially popular among the elderly and AIDS patients, since it is said to reduce the effects of aging and improve immunity. Kefir is often promoted for its digestive benefits. A study reported in the May 2003 issue of the "Journal of the American Dietetic Association" demonstrated kefir's ability to improve lactose digestion in adults with lactose intolerance.

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Safety

Both kombucha and kefir pose safety concerns. Products that are produced in home environments may not be as well-regulated as commercial products, which may cause undesirable bacterial growth. For optimal health benefits, be sure to obtain kefir and kombucha from reputable sources. Excessive consumption of kombucha tea has been linked with lactic acidosis, a potentially serious condition. The National Center for Home Food Preservation advises anyone with lowered immunity to avoid kefir products, due to the possibility of infection from certain bacteria. To reduce the risk of contamination, choose kefir made with pasteurized milk.

#kefir #kombucha

Probiotics For Healthy Digestion

October 30, 2014/0 Comments/in Resources /by Dr. B.J. Hardick

There are a number of factors that contribute to a healthy gut, but by far, the king is a healthy flora of microorganisms.

The human gut contains approximately 100 trillion microorganisms found within 300 to 1000 different species.  They’re bugs, and they are meant to be there.  However, unhealthy bacteria in the gut, taking place of the good ones, can result in gas, diarrhea and other intestinal complaints.  It’s easy for a doctor to label these issues as irritable bowel syndrome or leaky gut syndrome – but rarely is the cause identified or addressed.

It’s essential to keep the good, healthy bacteria flourishing in the digestive system, overshadowing any of the bad.

You’ll often hear of people eating yogurt to improve their intestinal flora, but there is much, much more to the story!  Lactobacillus and Acidopholus, the 

Healthy bacteria commonly found in conventional yogurt, can’t look after all your gut’s needs.

CLICK TO TWEET

These are only 2 of the several hundred strains of bacteria that are needed by the gut. The body needs diversity!

Most people are unfortunately unaware of several other incredible – and typically better – sources of healthy gut bacteria.

Best Foods for Probiotics

Fermentation has been used for centuries for both health benefits and to preserve the shelf life of vegetables.  Most people told to increase the probiotics in their diet head straight for the yogurt aisle.  And while yogurt is a good start, it often contains only one or two strains of the many bacterial sources that are needed by the body for healthy gut flora.  

Fermented foods provide a much broader range of bacterial strains necessary for optimal health.

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Here are some of my favourites:

Sauerkraut:  This “sour cabbage” not only provides the probiotic benefit of Lactobacillus, it is also a great source of fibre, and easy to make at home.

Kimchi:  This Asian preparation of cabbage typically also contains spices like ginger and garlic along with additional vegetables such as radish and scallions, which provide additional health benefits.

Kefir:  Literally derived from the Turkish word, “keif”, meaning “good feeling”, kefir is a better option for consuming probiotics than yogurt, as it contains far more strains of health bacteria.  In addition to the added strains of flora, its curd size is much smaller than the curd size of yogurt, making it much easier to digest and therefore be utilized within the body!

Pickles:  The transformation of the cucumber into a pickle allows the vegetable to retain many of its phytonutrients and anti-cancer properties, although some water-soluble nutrients are lost.  This loss is worth the trade for the activity of the microorganisms in aiding digestion and gut flora.  (Most natural health advocates will, for this reason, recommend consumption of a balance between raw vegetables and their fermented counterparts.)

There are endless variations to these popular cultured foods.  Cauliflower and asparagus are some of my favourite pickled foods.  Tired of sauerkraut?  You can make orange-kraut the same way.

There are additional food sources of probiotics:  natto, tempeh, miso (fermented soy) and even artichokes, leeks, bananas, tomatoes, algae and honey are rich in probiotics. The beverage, kombucha, has become very popular in the past few years, as it offers an easy and tasty way to consume probiotics if one’s diet is low in the food choices named already – and it’s a breeze to make at home.

Can’t I just take a pill?

A daily probiotic supplement, to ensure enough healthy colonies replenish the gut on a daily basis, is sometimes clinically necessary.  It’s a great way to drive healthy bacteria into the GI system.  If you are going to take a probiotic supplement, be sure to look for whole food vitamins.  Holistic health enthusiasts prefer the consumption of all nutrients through whole food forms (i.e. in the case of Vitamin C, it would be sources from oranges and red peppers – not generated in a lab on a petri dish.

When nutrients are consumed in whole food form, they come along with co-factors and other nutrients, allowing them to best be utilized by the body.

But nearly every culture that boasts centenarians has included probiotic-rich foods in the local diet – so 

Aim to get healthy bacteria through your food, and treat your daily supplement as insurance.

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Probiotic Benefits

In the old-time movie, Beverly Hills Cop, Eddie Murphy’s character says, “The key to life is a healthy colon.”  It was a great laugh and a great line – most people watching the film had no idea how true that statement was, and is.  The first benefit of probiotics is better bowel movements.  Probiotics have been shown to reduce both constipation and diarrhea in children.  Whereas conventional medical treatments, such as laxatives for constipation, or bulking agents for diarrhea, aim to treat the symptoms, a healthy balance of bacteria in the GI appears to prevent conditions at both ends of the spectrum.

Consuming probiotics also improves the immune system.  Our bodies are designed to live in symbiosis with ALL bugs, both good and bad.  However, an unhealthy balance of good and bad bacteria in the body impedes much of the work done by the immune system.  The bad bugs can operate as scavengers when there is an absence of good ones.

“Surface” signs of a struggling immune system, including atopic dermatitis, allergies and eczema, have all been shown to improve as a result of probiotic consumption.

Even the common cold, to which no one is truly immune, has been shown to pass faster when faced with probiotics.  Probiotics are vital in keeping the scavenger bacteria under control.

Probiotics: Too Much?

It’s possible that someone taking probiotics in supplement form could consume too much, resulting in a bacterial imbalance of a different sort.  A person consuming cultured foods as part of a balanced diet will consume a greater variety of probiotics, along with the naturally occurring and necessary prebiotics found in fruits, vegetables and whole grains which are necessary for probiotic metabolism.  Both are necessary for healthy GI function.  The body’s natural response to feeling full will typically prevent one from consuming “too much!”

Germophobia – Stop the Insanity

Somehow the North American culture has developed a phobia about bacteria.  We are overly sterilized as a result of anti-bacterial soaps, cleaners and disinfectants.  We are quick to visit the doctor for antibiotics, and even if we can avoid the doctor’s office, we consume residual antibiotics found in livestock.  In our efforts to keep our environments “clean”, most North Americans now suffer from some depletion of healthy gut bacteria.  These antibacterial compounds wipe out ALL the bacteria, not just the bad ones.  Our only defense is to consume probiotic-rich foods, and failing that, whole food based probiotics in supplement form.  Those of us who do will experience better digestion, greater immunity and significantly better health and longer life.

Eat your bugs.
Probiotics 

3 Easy Ways to Make Probiotic-rich Fermented Foods

Anna Hunt, Staff Writer
Waking Times

Fermented, probiotic foods, filled with beneficial bacteria, have been common in many cultures and are an integral part of a healthy diet. Yet, as we’ve become more modernized, it has become less convenient to ferment our own foods. We eat shelf-friendly, lifeless, pre-packaged foods that have been sterilized, pasteurized, and denatured, and we live in sterilized environments. As a result, the gut biome is suffering, which makes it more difficult for people to fight off bad bacteria and creates a variety of health issues.

The importance of a healthy gut flora cannot be underestimated. An unhealthy gut can manifest into many physical and psychological ailments, partially because about 85% of the immune system is in the gut. Only when the good and bad bacteria in the digestive system are balanced can the body function normally, without any digestive dysfunction.

Probiotic Pre-packaged Foods and Supplements

The topic of probiotics and gut health has become quite popular, and hence certain food producers are keen on promoting the probiotic content of products such as yogurts, kefirs and Kambucha tea, to name a few. But often, prepacked and shelf-friendly foods are also packed with sugar and additives that might diminish the benefit of their probiotic content. Pre-packaged fermented foods such as sauerkraut and pickles are often sold off-the-shelf at room temperature, so the health benefits of the probiotics are gone by the time you eat these foods.

Probiotic supplements have also become quite popular. Certain brands, such as BioImmersion andKlaire Labs, offer high-quality and high count probiotics for people who seek to attain and maintain good gut health, especially if they do not like to eat fermented foods or do not have the time to prepare them. But if you are looking for a low-cost and delicious way to increase your probiotic intake, making your own fermented foods is your best option.

Preparing Your Own Fermented Foods

There are many types of probiotic-rich foods that you can make at home that have far more beneficial live bacteria when compared to foods that have been sitting on a store shelf. Once you get started and become comfortable with the preparation process, making your own fermented foods can also be more economical, in addition to benefiting your health.

Here are some important notes when fermenting your own foods:

• Consider the importance of cleanliness of your prep space, tools and storage containers, as well as hands; clean everything with hot water, or disinfect in the dishwasher.
• Chlorinated water can inhibit fermentation, so use spring, distilled or filtered water.
• Use salt that is free of iodine and/or anti-caking agents, which can inhibit fermentation. Sea or Himalayan salt are recommended.
• You may choose to use gloves when using your hands to mix cabbage with salt and spices, although this is optional.
• Keep fermenting food containers about 3-4 feet apart, to prevent cross-contamination of the cultures.

Below you’ll find more about preparing three common fermented foods: pickles, sauerkraut, and kimchi.

YOU MIGHT ALSO LIKE: Two Easy-to-Make Probiotic Drinks That Heal the Gut

1. Pickles

Making your own pickles is one of the easiest ways to make a probiotic-rich food. Home-made pickles are also more flavorful and crispier than what you will find in store-bought jars, and, of course, they will lack the artificial food coloring which is often added to most pre-packaged brands to give pickles a shinier, fresher look.

The reason why making pickles is so easy is that you jar them, let them sit, and that’s it. After about 3 days, they are ready. No cooking or equipment required! You can try a different variety of spices in your jars to find out what flavor works best for your taste buds. You can also try the same process and variety of spices with okra, bell peppers, asparagus, cauliflower, and other vegetables.

Tools – 1-quart jars with tightly-fitting lids (you can buy regular mason jars, or recycle your old jars from store-bought pickles).

Ingredients per jar – About 2-4 pickling cucumbers (depending on their size); 5 sprigs of fresh dill (or 1 Tbsp dry dill); 2-4 cloves of garlic, crushed and minced; ½ – 1 Tbsp sea salt, to taste; filtered water – enough to top off jars; you can also add two or three other spices such as peppercorns, pinch of red pepper flakes, mustard seeds, cloves, coriander seeds, horseradish root, and/or cinnamon bark.

Process – You will need to decide if you want to ferment whole cucumbers or cut them into spears or sandwich slices. If you are fermenting whole cucumbers, poke them several times on all sides with a fork, so the brine can penetrate them more quickly. Add the cucumbers to a clean jar with the dill and other spices, packing the cucumbers in tightly. Then, fill the jar with filtered water so all cucumbers are covered by at least 1/2 an inch of water, and screw on the lid. To distribute the spices, shake the jar lightly. The jar is now ready to sit on your counter top, out of direct sunlight, for 3 days or until the bubbles in the brine subside. At this point the pickles are ready to eat, although some recipes will suggest that you let the jar sit for up to 6 weeks in a cool dark place for a richer flavor. Once opened, the pickles should be stored in the refrigerator for up to one month.

Resources:

Regular Mouth 1-Quart Mason Jars with Lids and Bands, Set of 12

The Joy of Pickling: 250 Flavor-Packed Recipes for Vegetables and More by Linda Ziedrich

Asian Pickles 101: Delicious Pickles from across the Asian by Gordon Rock

2. Sauerkraut

Sauerkraut is a particularly effective way to heal your gut, especially if you ensure the product goes through all three stages of fermentation. Often you’ll feel the need to refrigerate sauerkraut after a week or so, and some recipes may even suggest you do so, but this will slow down the fermentation process and bacterial action. The sauerkraut must be left at room temperature for at least four weeks. As your cabbage is fermenting, you want to ensure that it is completely submerged in the brine and that oxygen is kept out. If you notice browned cabbage, yeasty odor, pink cabbage, slime or mold, your jar is probably not keeping out enough oxygen, and you will need to start over with fresh cabbage. Additionally, due to CO2 activity during the gaseous stage of the ferment, CO2 gasses must have an outlet. You want to use jars with a combination of an airtight seal and the ability to let out gas.

Tools – A large bowl or pot; jars with lids that keep out oxygen, but allow CO2 to escape (you can use mason jars, recycled pickle or salsa jars, or opt to purchase fancier Fido jars with a vulcanized rubber gasket); knife and cutting board; a mandolin is nice to have, but not necessary.

Ingredients – 2 medium cabbage heads, cored and shredded finely (this amount will make about 4 quarts of sauerkraut); and 2 tablespoons of sea salt.

Process – Mix cabbage and salt together in a large pot; you can use your hands to massage the salt into the cabbage. After about 15 minutes, the cabbage will become limp and watery. You can mix for a longer time or let sit for a few more minutes to create more brine. Next, pack the cabbagetightly into the jars. Once your jars are full, you have to create an airlock for the cabbage. Some options that work well are using a layer of olive oil on top of the ferment or a plastic baggy liner (saran wrap works) to hold fermenting cabbage under its brine. Some recipes recommend placing a smaller jar with marbles or stones on top of the cabbage to weigh it down. Another option is using jars with a white or metal lid with an airlock already installed. You will need to leave the sauerkraut at room temperature – ideally 65-75 degrees Fahrenheit – for a minimum of four weeks. As long as the jar can keep out oxygen with a tight seal, and the cabbage remains submerged in its brine, you should be able to avoid spoilage. After 4 weeks, you can refrigerate the sauerkraut, and it will keep for at least two months.

Resources:

6 Mason Jar Fermentation Lists with 3-Piece Airlocks

Fido Jars with a Rubber Gasket

Making Sauerkraut and Pickled Vegetables at Home by Klaus Kaufmann

Easy Sauerkraut Recipes: Healthy Recipes For Breakfast, Lunch & Dinner by Cyrille Malet

YOU MIGHT ALSO LIKE: How to Turn Milk Into Healthy Probiotic Medicine

3. Kimchi

This traditional Korean food can be made many different ways, and some might say it is an acquired taste. The many varieties of kimchi include mild, hot and spicy, tangy and tart, seafood-laden, and more. The simple kimchi recipe provided below is a good place to start and will make about 1 quart of kimchi, although I would recommend buying a good book to get a variety of recipe ideas.

Tools – A large bowl or pot; small bowl; colander; plate and something to weigh down the cabbage in the brine, such as a can of beans; 1-quart jar with lid; knife and cutting board.

Ingredients – 1 head of napa cabbage (about 2 lbs) cored and cut into 2-inch wide strips; 1/4 cup sea salt; about 5-6 cloves of grated garlic; 1 tsp of grated ginger; 1 tsp raw sugar (optional); 2-3 Tbsp of seafood flavored water (you can use water mixed with fish sauce or kelp powder); 1-5 Tbsp of Korean red pepper flakes (gochugaru); 4 scallions, trimmed and cut into 1-inch pieces; 8 oz of Korean radish, peeled and cut into matchsticks.

Process – You begin by putting all of the cabbage and salt into a large bowl and mixing throughly for about 15 minutes using your hands. When the cabbage starts to soften, press down into the bowl and cover with water. Place a plate on top with something to weigh it down, and let stand for 1-2 hours on the counter. Next, rinse the cabbage in cold water 3 times, draining it in a colander for about 15-20 minutes after each rinse. You will need the large bowl again, so clean it and set it aside. The paste preparation comes next: in a small bowl, combine garlic, ginger, sugar, seafood flavor (or just use 3 Tbsp of water instead), until it creates a smooth paste. Then mix in the pepper flakes (1 Tbsp for mild kimchi, and up to 5 for really spicy). Once the paste is made, squeeze out all remaining water out of the cabbage, and once again place cabbage into the large bowl and add the other vegetables and seasoning paste. Mix everything together thoroughly using your hands (here gloves are highly recommended because the spicy ingredients might sting and stain your hands). Pack the kimchi into the jar, ensuring that the brine rises to cover the vegetables and leave about 1-inch of headspace in the jar, then cover with the lid. The jar needs to stay at room temperature for up to 7 days, during which you will see lots of bubbles inside the jar. You may need to use a plate under the jar to catch any liquid that overflows. Each day, open the jar and press down with a spoon or clean fingers to ensure the kimchi stays submerged, and feel free to taste it to see if the taste is to your liking (but don’t double dip!) Once you’ve reached your desired ripeness, place the kimchi in the fridge where it will continue to ferment, although at a much slower pace. You can eat it immediately, but some recipes suggest you let it sit for a week or two in the refrigerator first, allowing the flavors to blend more.

Resources:

Regular Mouth 1-Quart Mason Jars with Lids and Bands, Set of 12

The Kimchi Cookbook: 60 Traditional and Modern Ways to Make and Eat Kimchi by Lauryn Chun

Kimchi: Essential recipes of the Korean Kitchen by Byung-Hi Lim

General resources about fermenting your own foods at home:

The Art of Fermentation by Sandor Katz

Fermented: A Four Season Approach to Paleo Probiotic Foods by Jill Ciciarelli

Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes by Kirsten K. Shockey

Fermentation for Beginners: The Step-by-Step Guide to Fermentation and Probiotic Foods by Drakes Press

Sources:

http://www.offthegridnews.com/alternative-health/probiotics-how-to-make-your-own/

http://www.thekitchn.com/how-to-make-easy-homemade-sauerkraut-in-a-mason-jar-cooking-lessons-from-the-kitchn-193124

http://www.foodrenegade.com/3-biggest-fermenting-mistakes-youre-already-making/

About the Author

Anna Hunt is a staff writer for WakingTimes.com and an entrepreneur with over a decade of experience in research and editorial writing. She and her husband run a preparedness e-store outlet at www.offgridoutpost.com, offering GMO-free storable food and emergency kits. Anna is also a certified Hatha yoga instructor. She enjoys raising her children and being a voice for optimal human health and wellness. Read more of her excellent articles here.

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