13 Most Potent Fermented Foods for a Healthy belly by Summer Bock

IntroductionLorem ipsum dolor sit amet, ligula suspendisse nulla pretium, rhoncus tempor

fermentum, enim integer ad vestibulum volutpat. Nisl rhoncus turpis est, vel elit, congue wisi enim nunc ultricies sit, magna tincidunt. Maecenas aliquam maecenas ligula nostra, accumsan taciti. Faucibus at. Arcu habitasse elementum est, ipsum purus pede porttitor class, ut adipiscing, aliquet sed auctor, imperdiet arcu per diam dapibus libero duis. Enim eros in vel, volutpat nec pellentesque leo, temporibus scelerisque nec.

Sociis mauris in integer, a dolor netus non dui aliquet, sagittis felis sodales, dolor sociis mauris, vel eu libero cras. Faucibus at. Arcu habitasse elementum est, ipsum purus pede porttitor class, ut adipiscing, aliquet sed auctor, imperdiet arcu per diam dapibus libero duis.

� � �

Starter Cultures for Miso, Kombucha, and Milk Kefir

13 MOST POTENT FERMENTED FOODS �1

13 Most Potent Fermented Foods for a Healthy belly Wondering which fermented foods to use for Candida, weight loss, allergies, diabetes, cancer, and other conditions?

Whether you’re looking to increase your energy or heal a specific condition such as high blood pressure or IBS, certain fermented foods can get you results quickly and naturally.

You’ll want to use certain fermented foods depending on the desired result you want. And not all fermented foods are used medicinally, such as beer or chocolate.

(Even though you could make an argument for chocolate being medically necessary…it definitely is for me sometimes!)

Below is an overview of functional fermented foods— foods that are used for their nutritional and healing properties.

After reading, if you have any questions you want to submit for my YouTube channel, Facebook Live videos, or regular emails please send your queries to support@summerbock.com Comments, praise, and constructive feedback is also encouraged.

Probiotically,

Summer Bock

13 MOST POTENT FERMENTED FOODS �2

1. Sauerkraut Sauerkraut is fermented cabbage made with salt and often herbs, which enhance the flavor and nutritional content. High in fiber, vitamins, iron, copper, calcium, and magnesium, consuming sauerkraut supports your natural, healthy inflammation response, regulates digestion, and fills the intestines with much-needed Lactobacillus plantarum (a great probiotic). It’s also dairy-free and can be made ‘wild’ which means no starter culture is required! Learn how to make your own probiotic factory on your kitchen counter!

Sauerkraut is a safe and easy way to grow the bacteria your body needs to digest food and have a healthy gut. (Rauch 2012)

The bacteria in sauerkraut have been shown to change the way that GABA, an important neurotransmitter, is available in the brain and body. In a double-blinded study researchers found that, over a month, an alleviation of “psychological distress.” Improvements in somatization (the production of recurrent and multiple medical symptoms with no discernible organic cause), depression, and anger-hostility at levels comparable or better than antidepressants and anti-anxiety medications. (Messaoudia 2011)

A 2012 review showed that sauerkraut bacteria help with across-the-board illness including asthma, IBS, Crohn's, and inflammatory bowel disease. (Rauch 2012)

Modern day kvass has similar properties as sauerkraut due to its similar microbial makeup. Historically, it was brewed in Eastern Europe for several thousands of years, traditionally created by fermenting rye or barley. Nowadays it is usually made commonly with beets. Loaded with Lactobacilli probiotics and bacterial-supercharged nutrients, kvass is known for its ability to cleanse blood and the liver.

13 MOST POTENT FERMENTED FOODS �3

2. Kimchi First mentioned in a Chinese poem nearly 3,000 years ago, kimchi is one of the world’s first lacto-fermented foods. This traditional Korean dish—made of cabbage and spices—improves the cardiovascular and digestive systems. Its immune boost and gut-rebuilding abilities help lessen the risk of serious health conditions, such as cancer and diabetes. (Cheigh 1997)

Very similar to sauerkraut, kimchi is a nutritional food with a high level of vitamins including ascorbic acid, carotene, B-complex, minerals (calcium, iron, potassium), and dietary fiber. Kimchi has been shown to be antioxidant, anti-mutagenic, and have anti-carcinogenic activities. The active agents in kimchi include carotene, capsaicin, chlorophylls, dietary fibers, phenolic compounds, ascorbic acid, allylsulfides and lactic acid. (Cheigh 1997)

Because it is made from a different mix of roots including ginger, peppers, and garlic, kimchi actually has a different family of lactic acid bacteria than sauerkraut and a different microbial ecology. Evidence suggests that it reduces the risk of stomach, colon, and liver cancers. (Park 2003) (Rhee 2001) (Kim 2002.) A significant decrease in the risk of developing gastric cancer was found to correlate with eating cabbage kimchi. (Kim 2002)

3. Yogurt Of all fermented food products, yogurt is the most popular and most commonly consumed in the US. While yogurt is not probiotic, the bacteria that live in it improve the digestibility of milk proteins. Yogurt directly impacts diet quality, metabolism, and blood pressure. NOTE: When buying yogurt, check that the milk source is either grass-fed goat or sheep, and that it’s certified organic. Or, of course, you can make your own!

13 MOST POTENT FERMENTED FOODS �4

The benefits of yogurt are that milk is made more digestible. The bacteria break down some of the milk proteins. 20-30% of the milk lactose is changed into lactic acid, which is the main product created by the fermentation process. (Farnworth 132)

Yogurt can be a delicious way to get the essential nutrients found in milk. People who are lactose-intolerant can use fermentation to make normally impossible-to-digest proteins digestible.

4. Kefir

This fermented milk product is high in calcium, magnesium, and vitamins, with a similar taste and texture to that of drinkable yogurt. This sour-flavored drink is made from milk and kefir grains, boosting immunity, alleviating bowel-related issues, improving digestion, and building bone density. It’s even been linked to killing Candida—a yeast-like parasitic fungus. Although it’s less popular than yogurt, it is actually higher in probiotics. (Coconut kefir is a great dairy-free option that utilizes fermented juice of young coconuts to replace milk.)

Like yogurt, kefir definitely improves the digestibility of milk. It is both a prebiotic and a probiotic. (Alm, L. 1982) (Figler, M. 2006) (Marquina, D. 2002)

Research suggests that kefir polysaccharide may trigger immune response against tumor growth and it shows antibacterial and anti-fungal properties. (Murofushi, M. 1983) (Bossi, M. G. 1982) (Cevikbas, A., 1994)

5. Kombucha Kombucha is a fermented beverage, composed of black tea and sugar that originated in China about 2,000 years ago. (The sugar can come from various sources, i.e. cane or pasteurized honey.) When the

13 MOST POTENT FERMENTED FOODS �5

SCOBY is added, the fermentation process begins. Once fermented, the sugary tea transforms into a carbonated, fizzy drink, high in enzymes, advantageous acids, small amounts of alcohol, and vinegar. To read more about the pros and cons of kombucha, click here.

Research indicates that kombucha may improve resistance against cancer, prevent cardiovascular diseases, promote digestion, stimulate the immune system, and reduce inflammatory problems. (Dufresne 2000)

6. Pickles There are two different kinds of pickles. When you preserve cucumbers in vinegar, you get just plain pickles. But when you soak cucumbers in a salt-water brine until they ferment, you get probiotic pickles!!! Brine pickles have many of the same probiotics as sauerkraut.

NOTE: Because pickles are commonly processed and pasteurized and come in many forms (i.e. relish, dill pickle, sweet pickle, etc.), it’s important to look for organic or locally produced pickles to ensure quality. You also want to make sure that they say ‘cultured,’ ‘unpasteurized,’ and/or ‘lactofermented.’ Pickles are one of the most common ferments, and super easy to make yourself!

7. Idlis Idli is a steamed, naturally leavened cake, made from ground rice and urad dal (lentils). An extremely popular breakfast in South India, this gluten-free food is light and digestible, with high levels of calcium, potassium, and iron. Because idli requires steaming before eating, it doesn’t have probiotics. Fermentation improves the availability of nutrients and reduces the levels of phytic acid, which can interfere with absorbing iron. (Fisher 2014) Traditionally, idlis are prepared

13 MOST POTENT FERMENTED FOODS �6

with a special gadget called an Idli Steamers to make them perfectly round like biscuits.

8. Vinegar Unpasteurized vinegar is considered an extraordinary stimulant. While the majority of vinegar in American grocery stores is a cheap, mass-produced product with absolutely no health benefit, traditional vinegars made with quality alcohols and live cultures possess various health benefits.

Vinegar is among the world’s first preservatives, and apple cider vinegar (ACV) has been used as a home remedy for thousands of years. Raw vinegars—made from unpasteurized juice of fruits—contain all the nutrients and enzymes of the fruit used. (For example, ACV contains all the nutrients of apples: pectin, acetic and malic acids, B vitamins, etc.) All in all, vinegar is a tonic that aids digestion, lowers blood pressure, and relieves stress and fatigue.

Additionally, consuming vinegar slows down the absorption of sugars and starches, which balances out blood sugar and can help some people sustain a healthy weight. To learn how to make the variations of vinegar and their specific health benefits, click here.

9. Miso Miso is a paste formed from fermenting soybeans, barley, or rice with a mold called Aspergillus oryzae. This popular Japanese dish has anti-aging properties, strengthens bones, allows healthy skin, helps lower the risk of cancer (Messian 1994), and aids the nervous system. It is alkalizing and delicious - especially when homemade. Studies have found that people who eat miso soup daily are less susceptible to stomach disease such as gastritis and gastric and duodenal ulcers. (Tsugane 1994) Genistein, an isoflavone found in

13 MOST POTENT FERMENTED FOODS �7

miso was a strong inhibitory activity of tyrosine kinase, and able to help rid the body of Helicobacter pylori, which is known to be a main cause of gastritis and gastric ulcers. (Ding, S. et al) Many studies have shown that Genistein and Inhibition of tyrosine kinase are able to fight off infections of H. pylori. (Shirataki 2001) (Bae 2001) (Odenbreit 2000) (Ohsaki 1999)

Soybeans are the only commonly considered food that provides anticancer isoflavones in the diet (Farnworth 2008.) However, Japanese studies showed a possible increase of stomach cancer when miso soup is consumed daily. The researchers believe this may be due to the high salt exposure and not necessarily the miso itself. (Hoshiyama 1992.)

Elimination of Radioactive Materials. In 1972 Ito discovered an alkaloid in miso that removes heavy metals from the body. Researchers have shown that consumption of miso helps to eliminate radioactive substances from the body (Key 1999.) Rats fed with miso eliminate radioactive materials more rapidly than animals not receiving miso (Watanabe 1992.)

10. Tempeh Tempeh improves soybeans! Traditionally an Indonesian cake-like dish is made from fermenting soybeans with a fungi called Rhizopus oligosporus. Tempeh is an easily digestible plant protein, which is a great option for vegetarians! It is also high in vitamins and has been shown to reduce blood pressure. Fresh tempeh is more delicious than the stuff you get out of the freezer, alas this is one of the more time-consumptive and difficult ferments to make at home.

More Digestible than plain soy While soybeans have a lot of health benefits, they have some problems, too and fermentation solves them! Cooked tempeh is far better for your digestion while cooked soybeans without fermentation can negatively impact your digestive tract. (Wang et al 1972) The

13 MOST POTENT FERMENTED FOODS �8

fungi break down phytic acid, which is the enzyme blocker found in beans that causes all that gas. (Urbano et al 2000)

Tempeh and milk-based formulas were evaluated and found that in the rehabilitation of children with chronic diarrhea, tempeh resulted in a faster recovery and a better weight gain. (Farnworth 2008)

Improved Nutrition Soaking and boiling soybeans destroys some nutrients including folate. Researchers noted that fermentation with fungi causes an increase of 100% increase in total folate content. (Arcot et al 2002) Researchers measured liver iron levels and found that fermented soybean tempeh increased the amount compared to unfermented soy. (Okada et al 1983) Concentrations of vitamin B12 produced are significant in tempeh. (Okada et al 1983)

Brain and Immune Health Tempeh also contains Gamma-Aminobutyric Acid (GABA) which can improve the immune system, reduce inflammation, and help with depression and anxiety. GABA is a depressive neurotransmitter in the sympathetic nervous system. It retards the elevation of systolic blood pressure and improves learning in rats. 30 milligrams of GABA has been found in 100g dry weight of aerobically fermented soybeans versus 370 nanograms (nanograms are much much smaller than milligrams) per 100 g dry material in anaerobic cultivation. Research on effects of GABA found that systolic blood pressure in spontaneously hypertensive rats was significantly reduced by tempeh. (Aoki, H., Uda, I., et al 2003)

11. Natto This popular Japanese side dish is similar to tempeh, also made from fermented soybeans. The power of natto lies in its high levels of vitamin K2, a vitamin that delivers calcium appropriately to the body. It’s common that those who take calcium supplements experience absorption problems. When K2 is not delivered to the bones, calcium

13 MOST POTENT FERMENTED FOODS �9

is deposited into the cardiovascular system and can cause osteoporosis, but with the help of K2, the calcium is distributed properly to help strengthen bones. Natto also contains nattokinase, an enzyme used to support cardiovascular health and blood clotting. (Schurgers et al 2007). (Kaneki et al 2001)

By far, the greatest source of K2 in food comes from the Japanese food, natto. K2 has been found at concentrations of 1103.4 micrograms in 100g grams of natto. (Rheaume-Bleue 2011)

Natto contains the phytoestrogens (Muramatsu 1995), which seem to have preventive effects on breast and prostate cancer, osteoporosis, menopausal symptoms, and heart disease. (Kurzer 1997) (Messina 1999)

12. Raw milk cheese and Nut Cheese Raw milk has not undergone the pasteurization process that kills many of the beneficial bacteria. Goat, sheep, and A2 cows’ cheeses are particularly high in probiotics and studies show it is linked to relieving depressive symptoms and lifting neurological problems. Only raw and unpasteurized cheeses possess probiotics. Nut cheeses can be made from a variety of nuts: almonds, cashews, macadamia, walnuts, etc. A great substitute for cheese made from animal milk, nut cheese is ideal for those with vegan diets, as well as those who are lactose intolerant. Though the nutritional value isn’t quite the same as raw cheese, nuts provide high levels of protein and healthy fats. By adding probiotics and fermenting them you get a delicious vehicle for probiotic delivery to the gut. Benefits include improved digestion and mood (Messaoudia 2011)

13 MOST POTENT FERMENTED FOODS �10

12. Sourdough Sourdough starter is a leaven for making bread, comprised of fermented wild yeasts and bacteria. Sourdough has lower sugar levels than most breads, and it helps reduce damaged starches. Because the bacteria and yeasts in sourdough pre-digest the starches, eating it supports gut health and strengthens the bacterial ecosystem, making one is less prone to infection. The yeasts involved in sourdough also breakdown anti-nutritious phytic acid, improving mineral absorption. (Fischer et al 2014)

Fungi and bacteria in sourdough cultures break down gluten and some studies show that it is possible for those with Celiac Disease to tolerate sourdough fermented wheat bread without problems. (Greco L. et al 2011)

13. Injera This traditional Ethiopian, yeast-risen flatbread can be made from different grains, but generally is made of teff. Packed with proteins, calcium and iron, injera serves to build strength and aid in recovery after illness. Teff contains high levels of phytic acid which fermentation breaks down, making the high levels of iron and zinc available. (Fischer et al 2014)

You may watch my most popular YouTube video on how to make injera. Make sure you subscribe to my YouTube channel to be the first to watch my newest videos.

Please keep in mind that many foods not listed here can also be fermented for nutritional value, if done appropriately. Some of these include pumpkin, hot sauces, vegetables, salsas, herbs, daikon, dilly beans, olives and mushrooms. You can learn more about other highly nutrient dense fermented foods in the Fermentationist Certification Program.

13 MOST POTENT FERMENTED FOODS �11

For more information on how to use these foods for specific conditions, including recommended amounts, preparation methods, and current scientific research showing the benefits of these healing foods, consider joining us in the Fermentationist Certification Program.

If you are here because you are looking for more information about healing IBS, allergies, and digestive upsets naturally with herbs and fermented foods, consider my Gut Rebuilding Program. On the website you’ll find a brand new in-depth webinar on common mistakes made while trying to fix the gut.

If you want to learn how to make your own probiotics at home learn how to make my award-winning sauerkraut.

You can also go to Summerbock.com for more information, shop my herbal apothecary for better belly formulations, as well as my blog Guts & Glory, where I post up-to-date health articles and other useful wellness information.

If you are interested in working with me personally, please read this page here.

You can also join me on Facebook, YouTube, or Instagram where I post fun & interesting photos, how-to’s, and resources to help you have a better belly and quality ferments!

You May Also Like

• Not All Fermented Foods are Probiotic, But Are They Still Good For You??

• What to do Before Fermenting at Home • 10 Probiotic Promises Debunked

13 MOST POTENT FERMENTED FOODS �12

Cited Sources: Alm, L. (1982). Effect of fermentation on lactose, glucose, and galactose content in milk and suitability of fermented milk products for lactose intolerant individuals. Journal of Dairy Science, 65(3), 346-352.

Aoki, H., Uda, I., Tagami, K., Furuya, Y., Endo, Y., & Fujimoto, K. (2003). The production of a new tempeh-like fermented soybean containing a high level of γ-aminobutyric acid by anaerobic incubation with Rhizopus. Bioscience, biotechnology, and biochemistry, 67(5), 1018-1023.

Arcot, J., Wong, S., & Shrestha, A. K. (2002). Comparison of folate losses in soybean during the preparation of tempeh and soymilk. Journal of the Science of Food and Agriculture, 82(12), 1365-1368.

Bae, E. et al. In vitro anti-Helicobacter pylori activity of irisolidone isolated from the flowers and rhizomes of Pueraria thunbergiana, Planta Med., 67 161-163, 2001.

Bossi, M. G., Carminati, D., & Bettoni, L. (1982). Aspetti nutrizionali e terapeutici di latti fermentati. Ind. Latte., 22, 19-35.

Cheigh, H. "Production, characteristics and health functions of Kimchi." In International Symposium on Vegetable Quality of Fresh and Fermented Vegetables 483, pp. 405-420. 1997.

Cevikbas, A., Yemni, E., Ezzedenn, F. W., Yardimici, T., Cevikbas, U., & Stohs, S. J. (1994). Antitumoural antibacterial and antifungal activities of kefir and kefir grain. Phytotherapy Research, 8(2), 78-82.

Ding, S. et al, Helicobacter pylori induces interleukin-8 expression in endothelial cells and the signal pathway is protein tyrosine kinase dependent, Biochem. Biophys. Res. Commun., 240, 561-5565, 1997.

Dufresne, C., & Farnworth, E. (2000). Tea, Kombucha, and health: a review.Food research international, 33(6), 409-421.

Farnworth, Edward R. Handbook of Fermented Functional Foods 2nd ed. CRC Press New York 2008.

Figler, M., Mózsik, G., Schaffer, B., Gasztonyi, B., Ács, P., Szili, B., ... & Szakály, S. (2006). Effect of special Hungarian probiotic kefir on faecal microflora. World journal of gastroenterology: WJG, 12(7), 1129.

Fischer, M. M., Egli, I. M., Aeberli, I., Hurrell, R. F., & Meile, L. (2014). Phytic acid degrading lactic acid bacteria in tef-injera fermentation. International journal of food microbiology, 190, 54-60.

Greco L. et al. (2011) Safety for patients with celiac disease of baked goods made of wheat flour hydrolyzed during food processing. Clin Gastroenterol Hepatol. 9(1)

Hoshiyama, Y. and Sasaba. T. A case-control study of single and multiple stomach cancers in Saitama Prefecture. Japan. Jpn, J. Cancer Res., 83, 937-943, 1992.

Kaneki, M., Hedges, S. J., Hosoi, T., Fujiwara, S., Lyons, A., Ishida, N., ... & Orimo, H. (2001). Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: possible implications for hip-fracture risk. Nutrition, 17(4), 315-321.

Kasaoka, S., Astuti, M., Uehara, M., Suzuki, K., & Goto, S. (1997). Effect of Indonesian fermented soybean tempeh on iron bioavailability and lipid peroxidation in anemic rats. Journal of Agricultural and Food Chemistry, 45(1), 195-198.

Key, T. J. et al. Soya foods and breast cancer risk: A prospective study in Hiroshima and Nagasaki, Jpn, Br, J. Cancer, 81, 1248-1256. 1999

Kim, Hyun Ja, Woong Ki Chang, Mi Kyung Kim, Sang Sun Lee, and Bo Youl Choi. "Dietary factors and gastric cancer in Korea: A case-control study." International journal of cancer 97, no. 4 (2002): 531-535.

Kurzer, M. S., & Xu, X. (1997). Dietary phytoestrogens. Annual review of nutrition, 17(1), 353-381.

Marquina, D., Santos, A., Corpas, I., Munoz, J., Zazo, J., & Peinado, J. M. (2002). Dietary influence of kefir on microbial activities in the mouse bowel. Letters in applied microbiology, 35(2), 136-140.

Messian, M. J. et al. (1994), Soy intake and cancer risk: A review of the in vitro and in vivo data. Nutr. Cancer. 21, 113-131.

Messina, M. J. (1999). Legumes and soybeans: overview of their nutritional profiles and health effects. The American journal of clinical nutrition, 70(3), 439s-450s.

Murofushi, M., Shiomi, M., & Aibara, K. (1983). Effect of orally administered polysaccharide from kefir grain on delayed-type hypersensitivity and tumor growth in mice. Japanese journal of medical science & biology, 36(1), 49.

Odenbreit, S., et al. Translocation of Helicobacter pylori CagA into gastric epithelial cells by type IV secretion. Science, 287, 1497-1500, 2000

Ohsaki, A., et al. Microanalysis of a selective potent anti-Helicobacter pylori compound in a Brazilian medicinal plant, Myroxylon perufiferum and the activity of analogues, Bioorg. Med. Chem. Lett., 9, 1109-1112, 1999.

Okada, N., Hadioetomo, R. S., & Niekuni, S. (1983). Vitamin B12 content of fermented foods in the tropics.

Park, Kun-Young, Eun-Ju Cho, Sook-Hee Rhee, Keun-Ok Jung, Sun-Ju Yi, and Byung H. Jhun. "Kimchi and an Active Component, β-Sitosterol, Reduce Oncogenic H-Rasv12-Induced DNA Synthesis." Journal of medicinal food 6, no. 3 (2003): 151-156.

Rauch, M., and S. V. Lynch. "The potential for probiotic manipulation of the gastrointestinal microbiome." Current opinion in biotechnology 23, no. 2 (2012): 192-201.

Rheaume-Bleue, K. (2011). Vitamin K2 and the Calcium paradox: How a little-known vitamin could save your life. John Wiley & Sons.

Rhee, Chang-Ho, and Heui-Dong Park. "Three glycoproteins with antimutagenic activity identified in Lactobacillus plantarum KLAB21." Applied and environmental microbiology 67, no. 8 (2001): 3445-3449.

Schurgers, L. J., Teunissen, K. J., Hamulyák, K., Knapen, M. H., Vik, H., & Vermeer, C. (2007). Vitamin K–containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood, 109(8), 3279-3283.

Shirataki (2003). Relationship between Cytotoxic Activity and Radical Intensity of Isoflavones from Sophora Species. 城⻄西⼤大学薬学部紀要, 23, 21.

Urbano, G., Lopez-Jurado, M., Aranda, P., Vidal-Valverde, C., Tenorio, E., & Porres, J. (2000). The role of phytic acid in legumes: antinutrient or beneficial function?. Journal of physiology and biochemistry, 56(3), 283-294

Wang, H. L., Vespa, J. B., & Hesseltine, C. W. (1972). Release of bound trypsin inhibitors in soybeans by Rhizopus oligosporus. The Journal of nutrition,102(11), 1495-1499.

Watanabe, H. et al. (1992) The effects of sodium chloride, miso, or ethanol on development of intestinal metaplasia after X-irradiation of the rat glandular stomach. Jpn. J Cancer res., 83. 1267-1272.

13 MOST POTENT FERMENTED FOODS �13