The Art of Fermentation Foods

 

Fascinating and diverse, the world of cultured foods has long captivated my taste buds and piqued my curiosity. From pungent sauerkraut to tangy kefir, these fermented creations offer a host of health benefits while enchanting our senses with their unique flavors and textures. In “The Art of Fermentation: A Guide to Cultured Foods,” we embark on a delightful journey into the realm of fermentation, uncovering the ancient techniques, science, and cultural significance behind these delectable creations. Brace yourself for a mouthwatering adventure as we explore the captivating world of cultured foods and discover the magic that lies within.

 What is Fermentation?

Fermentation is a natural process that has been used for centuries to transform food and beverages. It involves the breakdown of complex substances by microorganisms such as bacteria, yeast, or fungi. These microorganisms convert carbohydrates into alcohol, acids, or gases, resulting in a range of flavours, textures, and nutritional benefits. Fermentation not only enhances the taste and preservation of foods, but it also offers numerous health benefits.

 Definition of Fermentation

Fermentation can be defined as a metabolic process that converts organic compounds, particularly sugars, into simpler compounds like alcohol, lactic acid, or carbon dioxide, often aided by the presence of microorganisms. These microorganisms are responsible for breaking down sugars through enzymatic reactions, resulting in the production of various compounds that give fermented foods their unique characteristics.

 History of Fermentation

The history of fermentation dates back thousands of years and is deeply rooted in various cultural traditions around the world. Humans discovered fermentation by accident when they observed the transformations that occurred when they left foods and beverages in certain conditions over time.

 Fermented foods have played a crucial role in the human diet, providing a means of preservation and improving the nutritional profile of various crops. From ancient civilizations to modern times, fermentation has been a fundamental part of culinary practices and is deeply ingrained in the food cultures of many societies.

 Health Benefits of Fermented Foods

Fermented foods not only tantalize the taste buds but also offer several health benefits that contribute to overall well-being. Incorporating fermented foods into your diet can have a positive impact on digestion, boost the immune system, and enhance nutrient absorption.

 Improved Digestion

Fermented foods contain beneficial bacteria, also known as probiotics, which aid in digestion and promote a healthy gut. These probiotics populate the digestive tract, helping to break down food and absorb nutrients more efficiently. They can also alleviate symptoms of digestive disorders such as bloating, gas, and constipation, promoting a healthy digestive system.

 Boosted Immune System

The presence of probiotics in fermented foods has been shown to strengthen the immune system. The gut microbiome plays a significant role in immune function, and consuming fermented foods can help maintain a diverse and balanced microbial community in the gut. A healthy gut microbiome is crucial in defending against harmful pathogens and reducing the risk of infections.

 Enhanced Nutrient Absorption

Fermentation can enhance the bioavailability of nutrients in foods, making them more easily absorbed by the body. During the fermentation process, complex compounds are broken down into simpler forms, including vitamins, minerals, and amino acids. This increased availability of nutrients ensures that our bodies can derive the maximum benefits from the foods we consume.

 Types of Fermented Foods

Fermentation encompasses a vast array of foods and beverages from cultures all around the world. Each type of fermented food has its own distinct flavours, textures, and fermentation methods.

 Yoghurt

Yoghurt is perhaps one of the most well-known fermented foods. It is made by introducing specific strains of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, to milk. The bacteria convert lactose, the natural sugar found in milk, into lactic acid, giving yoghurt its tangy flavour and creamy texture. Yoghurt is not only delicious but also a rich source of probiotics, calcium, and protein.

 Sauerkraut

Sauerkraut is a traditional German fermented cabbage dish that has gained popularity worldwide. It is made by finely shredding cabbage, adding salt, and allowing it to ferment for several weeks. The fermentation process results in a tangy and crunchy condiment that is packed with probiotics and beneficial enzymes. Sauerkraut can be enjoyed on its own, added to sandwiches, or used as a topping for various dishes.

 Kombucha

Kombucha is a fizzy and slightly sweet fermented tea beverage. It is made by fermenting a mixture of brewed tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY). The SCOBY consumes the sugar and ferments the tea, producing a slightly effervescent drink with a unique tangy flavour. Kombucha is often lauded for its probiotic content and is believed to provide a range of health benefits, including improved digestion and detoxification.

 Kimchi

Kimchi is a traditional Korean side dish made from fermented vegetables, primarily Napa cabbage and radishes, along with a combination of spices and seasonings. The fermentation process imparts a pungent, sour, and spicy flavour to the vegetables, making kimchi a staple in Korean cuisine. This delicious condiment is not only loaded with probiotics but also contains vitamins, minerals, and antioxidants that contribute to its health-promoting properties.

 Miso

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a fungus called Aspergillus oryzae. The mixture is left to ferment for several months or even years, resulting in a thick paste with a rich, savoury flavour. Miso is frequently used as a base for soups and sauces and is a source of probiotics, proteins, and minerals.

 Tempeh

Tempeh is a fermented soybean product that originated in Indonesia. It is made by cooking and fermenting soybeans with a specific strain of mould called Rhizopus oligosporus. The fermentation process binds the soybeans into a firm cake-like texture with a nutty flavour. Tempeh is a popular meat substitute for vegetarians and is a rich source of protein, fibre, and various vitamins and minerals.

 Getting Started with Fermentation

Embarking on your fermentation journey can be an exciting and rewarding experience. To ensure successful fermentations, a few key steps need to be taken, starting with selecting the right equipment and ingredients, and following proper sanitization procedures.

 Choosing the Right Equipment

When getting started with fermentation, it’s essential to have the right equipment on hand. Depending on the type of fermentation you are undertaking, you may need items such as fermentation jars, airlocks, fermentation weights, and pH testing strips. It’s crucial to choose equipment that is food-grade, easy to clean, and suitable for the particular fermentation process you will be using.

 Selecting the Right Ingredients

Selecting high-quality ingredients is crucial for successful fermentation. Fresh and organic produce will provide the best flavor and nutritional value, ensuring a delicious and healthy end product. Whether you’re fermenting vegetables, fruits, or grains, make sure to choose ingredients that are free from pesticides and other harmful chemicals.

 Sanitization Procedures

Maintaining a clean and sanitary environment is essential during the fermentation process. Contaminants can hinder fermentation and may also pose health risks. Before starting any fermentation project, ensure that all equipment and surfaces are thoroughly cleaned and sanitized. This can be done using hot, soapy water, followed by rinsing with a food-grade sanitiser or a mixture of water and vinegar.

 Basic Fermentation Techniques

There are different techniques for fermentation, each with its unique characteristics and outcomes. Here are three common fermentation techniques that can be practised at home:

 

Lacto-Fermentation

Lacto-fermentation is the most commonly used technique for fermenting vegetables. It involves the use of lactic acid-producing bacteria, which convert sugars into lactic acid, creating an acidic environment that inhibits the growth of harmful bacteria. This technique is commonly used for making sauerkraut, pickles, and kimchi.

 Wild Fermentation

Wild fermentation relies on the natural microorganisms found on the surface of fruits, vegetables, or in the air. Instead of using a specific starter culture, the fermentation process is initiated by the naturally occurring microbes. This technique allows for a broader range of flavors and can be used to ferment various foods, such as fruits, vegetables, and even dairy products.

 Anaerobic Fermentation

Anaerobic fermentation involves creating an oxygen-free environment for the fermentation process. This can be achieved using airtight containers or specialized fermentation systems such as anaerobic fermentation crocks. Anaerobic fermentation is commonly used for making beverages like kombucha and wine, as well as for fermenting vegetables and sauerkraut.

 Troubleshooting Common Fermentation Issues

While fermentation is generally a straightforward process, occasional issues may arise that can affect the outcome of your fermentations. Here are a few common problems and tips to troubleshoot them:

 Mould Growth

The presence of mould on fermented foods can render them unsafe to consume. Mould growth can be prevented by ensuring proper sanitization, using clean and food-grade equipment, and providing an environment conducive to the growth of beneficial bacteria rather than harmful moulds. If you encounter mould during fermentation, it’s best to discard the entire batch and start fresh.

 Foul Odor

Unpleasant odours during fermentation can be indicative of undesirable bacterial or yeast growth. This may occur due to inadequate fermentation conditions, improper sanitization, or the use of contaminated ingredients. To avoid foul odours, maintain proper sanitation practices and create an environment that supports the growth of beneficial microorganisms.

 Inconsistent Fermentation

If your fermentation is progressing at different rates or yielding inconsistent results, it may be due to variations in temperature, humidity, or the quality of ingredients. Ensure that you are following the recommended fermentation conditions, including temperature ranges and fermentation times. Additionally, using fresh, high-quality ingredients will contribute to more consistent outcomes.

 Creating Unique Flavor Profiles

One of the joys of fermentation is the opportunity to experiment with different ingredients and flavours, allowing you to create unique and personalized fermented foods. Here are a couple of ways you can explore and develop your own flavor profiles:

 Experimenting withflavourrent Ingredients

Fermentation is a perfect platform for exploring the wide range of flavours available in various fruits, vegetables, and grains. Try fermenting different combinations of ingredients and discover the unique flavours that emerge. Mix and match ingredients to create your signature ferments, experimenting with everything from sweet fruits to spicy peppers.

 Adding Herbs and Spices

Herbs and spices are a wonderful addition to fermented foods, infusing them with enticing aromas and enhancing the overall flavor profile. Experiment with adding herbs like basil, thyme, or rosemary to your vegetable ferments. Spices like ginger, turmeric, or cumin can provide a delightful twist to fermented fruits or beverages. The possibilities are endless, and you can tailor your ferments to suit your personal taste preferences.

 Incorporating Fermented Foods into Everyday Meals

Fermented foods can be enjoyed not only as standalone snacks or condiments but also as ingredients to enhance everyday meals. Here are some ways to incorporate fermented foods into your culinary creations:

 Fermented Salsas and Dips

Create delicious and tangy salsas and dips by adding fermented ingredients. Combine fermented tomatoes, onions, and peppers to make a flavorful fermented salsa. Blend fermented vegetables with herbs, spices, and yoghurt to create a probiotic-rich dip for chips or crudités.

 Fermented Condiments

Liven up your meals with the addition of fermented condiments. Top your sandwiches or burgers with sauerkraut or kimchi for an extra punch of flavour and probiotics. Use fermented mustard or ketchup to add a gourmet twist to your hot dogs or burgers.

 Fermented Beverages

Incorporate fermented beverages into your daily routine for a refreshing and probiotic-packed alternative to sugary drinks. Enjoy a glass of homemade kombucha or kefir with breakfast or as a midday pick-me-up. You can also experiment with adding fermented fruits or fruit juices to sparkling water for a naturally carbonated and healthy beverage.

 Fermentation and Sustainability

Fermentation plays a vital role in promoting sustainability as it allows for the preservation of seasonal produce and reduces food waste.

 Reducing Food Waste

Fermentation offers a great solution for utilizing excess fruits, vegetables, or other perishable ingredients that would otherwise go to waste. By fermenting these ingredients, you can extend their shelf life and enjoy their flavors and nutrients long after their peak freshness. This reduces the amount of food waste and contributes to a more sustainable food system.

 Preserving Seasonal Produce

Preserving seasonal produce through fermentation is an age-old tradition. By fermenting fruits and vegetables when they are abundant and in season, you can enjoy their flavors and nutritional benefits throughout the year. Whether it’s fermenting summer berries into a tangy fruit preserve or turning fall’s bounty of root vegetables into a flavorful sauerkraut, fermentation allows us to savour the flavours of each season beyond its natural harvest time.

 Exploring Cultural Traditions of Fermented Foods

Fermentation is deeply rooted in the culinary traditions of different cultures around the world. Let’s delve into the fascinating world of fermented foods in Asian and European cultures:

 Fermentation in Asian Cuisine

Asian cuisine is renowned for its diverse and richly flavoured fermented foods. In Japan, miso, soy sauce, and sake are prominent examples of fermented ingredients used in traditional dishes. Korean cuisine features kimchi as a staple side dish, while Chinese cuisine embraces fermented soybean products like tempeh and tofu. These fermented foods not only add depth and complexity to Asian dishes but also provide a multitude of health benefits.

 Fermented Foods in European Cultures

European cultures also have a long-standing tradition of fermenting foods. Sauerkraut, a well-known fermented cabbage dish, originated in Europe and is a core ingredient in many traditional dishes. Fermented dairy products like yogurt and kefir are widely enjoyed throughout Europe and have become popular worldwide. The art of cheese-making, which often involves fermentation, has flourished in European countries, resulting in a vast array of distinct cheeses with complex flavors.

 In conclusion, fermentation is not only a culinary art form but also a means to maximize flavor, enhance nutrition, and promote gut health. Whether it’s the tangy sauerkraut on your sandwich or the probiotic-rich kombucha in your glass, fermented foods offer a world of flavors and benefits waiting to be explored. So why not embark on your fermentation journey today and enjoy the countless delights it has to offer? Cheers to the art of fermentation and the joy it brin

Health Benefits of Kefir

 

Kefir is a fermented yogurt drink that has powerful health-supportive properties. It's traditionally made by fermenting milk with kefir grains, which are colonies of live bacteria and yeast.¹

Kefir has a creamy consistency and a tangy, slightly acidic taste that's commonly masked by added ingredients like fruit purees, flavorings, and sweeteners.

 This fermented dairy product is packed with nutrients, such as protein, calcium, vitamin B12, and vitamin A. It may also benefit health by lowering blood sugar levels, supporting the health of the gut and skeletal system, and increasing vitamin and mineral intake.

 Promotes Gut Health

Studies show that kefir contains more than 50 species of probiotic microorganisms, including lactic acid bacteria (LAB) such as Lactobacillus, Lactococcus, and Streptococcus, all of which could benefit the health of the digestive system.

Drinking kefir may promote gut health by reducing intestinal inflammation, increasing the production of beneficial compounds called short-chain fatty acids (SCFAs), strengthening the intestinal lining, and supporting the growth of beneficial bacteria.

A small study that included 28 people with overweight found that the participants who consumed 300 milliliters (ml) of kefir per day for three weeks had greater improvements in their blood levels of zonulin than participants who took an alternative milk supplement.

Zonulin is a protein that's used as a marker for impaired gut barrier function. Higher zonulin levels indicate impaired barrier function. Drinking kefir may reduce zonulin levels by improving the health and integrity of the gut barrier and supporting an overall healthier gut environment.

Research suggests that consuming more fermented foods in general supports gut health and may help protect against dysbiosis, or an imbalance between gut bacteria, by promoting the growth of beneficial bacteria.

All types of kefir contain probiotics, but the probiotic composition can vary depending on how the kefir was made. For example, traditionally-made kefir may contain different types and numbers of probiotics compared to commercially-made kefir. However, adding fermented dairy products like kefir to your diet is an effective way to boost digestive health.

 May Improve Blood Sugar Regulation

Research shows that drinking kefir may improve glycemic control, which could be especially beneficial for people with high blood sugar levels, such as people with type 2 diabetes.

A review of six studies concluded that people who drank kefir experienced significant reductions in their fasting blood sugar and insulin levels compared to people who received placebo treatments.⁷

In another study that included 60 people with type 2 diabetes, the participants who consumed 600 ml of kefir per day for eight weeks had significant reductions in insulin resistance compared to those who received a conventional fermented milk drink.

Probiotic-rich foods, like kefir, may help support healthy blood sugar levels through several mechanisms. For example, kefir may inhibit the production of inflammatory proteins that play a role in destruction of beta cells, which are cells located in the pancreas that produce insulin, the hormone that controls blood sugar levels.

Kefir is also a good source of protein. Consuming protein-rich foods, like kefir, can help you feel full and support healthy blood sugar levels, as protein increases the production of satiety hormones and slows digestion as well as the release of glucose into the bloodstream.

 Good for Skeletal Health

Your body requires certain nutrients to maintain a strong and healthy skeletal system. Dairy products, like kefir, provide several nutrients that are critical for skeletal health, such as protein, calcium, phosphorus, and magnesium.

Increasing your intake of these nutrients may improve bone strength and density and protect against the development of bone disorders like osteoporosis, a condition in which the bones become weak and more prone to fractures.

Studies show that consuming dairy products, like kefir, may help prevent bone loss and promote bone formation. A small study that included 40 people with osteoporosis had one group of participants supplement with 1,500 milligrams (mg) of calcium carbonate and 1,600 mg of kefir for six months. This group had greater improvements in bone turnover and greater increases in hip bone mineral density compared to another group who took the same calcium supplement and drank raw, unfermented milk.¹⁰

Research also suggests that diets high in fermented dairy products may be associated with a lower risk of hip fracture.

 Nutrition of Kefir

Kefir is rich in protein, vitamins, and minerals, making it a nutritious beverage choice.

Keep in mind that the nutritional content of kefir varies depending on factors such as fat percentage and the addition of fruit, flavorings, and added sugar.

A one-cup serving of plain, low-fat kefir contains:^2\

• Calories: 104
• Protein: 9.21 grams (g)
• Fat: 2.48
• Carbohydrates: 11.6 g
• Fiber: 0 g
• Calcium: 316 mg or 24% of the Daily Value (DV)
• Phosphorus: 255 mg or 20% of the DV
• Selenium: 8.75 micrograms (mcg) or 16% of the DV
• Zinc: 1.12 mg or 10% of the DV
• Vitamin A: 416 mcg or 46% of the DV
• B12: 0.705 mcg or 29% of the DV

 Kefir is a nutritional powerhouse, providing protein and an array of vitamins and minerals essential to overall health.

 One cup of kefir contains 9.21 g of protein. Protein provides amino acids, which are necessary for hormone production, immune function, muscle growth, and many other essential processes.¹²

Consuming protein-rich foods can also help you feel satiated for longer, maintain a healthy body composition, and strengthen your bones.

 One cup of kefir also provides 29% of your daily needs for B12 and 46% of your needs for vitamin A. B12 is essential for neurological function and red blood cell production, while vitamin A is needed for healthy vision, immune function, and growth and development.

 Kefir is also a good source of selenium and zinc. Selenium has powerful antioxidant properties and is required for thyroid health, while zinc is needed for immune function, DNA synthesis, wound healing, and cellular communication.

 Risks of Kefir

Most kefir products are made with milk, so they're not appropriate for people who are allergic to dairy.

Because kefir is a fermented dairy product, it's naturally lower in lactose than non-fermented dairy products. While some people with mild lactose intolerance may be able to enjoy kefir without issue, people who are extremely sensitive to lactose may want to avoid kefir or purchase lactose-free kefir, as traditional kefir does contain small amounts of lactose.

Dairy products, like kefir, are also unsuitable for those following vegan diets. However, people who can't or don't want to consume dairy can choose plant-based kefir products such as coconut- or oat-based kefir.

 It's also important to note that some types of kefir contain added sugar. While most people don't need to completely avoid products that contain added sugar, it's recommended to keep your added sugar intake to under 10% of your total daily calories. Diets high in added sugar are linked to certain health conditions, including heart disease and fatty liver disease. Choosing unsweetened drinks, like plain kefir, can help limit your added sugar intake.

 Tips for Consuming Kefir

Kefir has a thick and creamy consistency and a unique, slightly acidic flavor. The name kefir is derived from the word Turkish word kef, which translates to "pleasant taste.

Kefir is delicious when enjoyed on its own, but it can also be added to a number of sweet and savory recipes

 Here are a few ways to add kefir to your diet:

• Use kefir as a probiotic-rich base for smoothies.
• Use kefir as a milk replacement in chia pudding and overnight oats.
• Try mixing kefir into homemade salad dressings.
• Make homemade frozen yogurt and ice cream with kefir and fresh fruit.

 When shopping for kefir, it's important to read ingredient and nutrition labels to ensure you're purchasing a product that works best for your health needs and preferences.

Most flavored kefir contains added sugar, so you might want to stick with plain, unflavored kefir if you're taking steps to manage your blood sugar.

 A Quick Review

Kefir is a fermented dairy product that's a rich source of protein, vitamins, and minerals.

Adding kefir to your diet can boost your nutrient intake and may benefit your gut health, blood sugar regulation, and skeletal health.

 

Kefir has a thick, creamy texture and a slightly tangy flavor. It can be enjoyed on its own as a filling drink or added to recipes like smoothies, salad dressings, and overnight oats.

Probiotics for Women: What are the benefits?

 

It’s no secret that probiotics are a popular and easy choice for anyone hoping to improve their overall health and wellness. Choosing amongst the various types of probiotics on the shelves however, can prove more difficult. Aside from the different brands, stains, and formulations, you’ll also find probiotics specifically for women. Whether you spot them in the stomach section, the row with the yeast infection medication, or even the skincare aisle, you may be skeptical – and for good reason!

 Because some products target women with pink branding and no added benefit vs. their gender-neutral counterparts, we tend to err on the side of caution when it comes to women-only or feminine-directed products. While there are in fact many cases when the pink box is merely a marketing ploy, we assure you that probiotics is not one of them. Women’s probiotics offer several potential benefits purposely tailored to support women’s health. We’ll guide you through these benefits, and empower you to make the most informed decision for your specific health needs.

 What are Probiotics for Women?

First, let’s start with the basics. What exactly are probiotics? Probiotics are living microorganisms that, when consumed, play a crucial role in keeping our bodies healthy. They help support our gut, a specialized part of our body where various types of bacteria coexist¹. Normally, there is a delicate balance between good and harmful bacteria, but this balance can be disrupted by factors like medications or illnesses. When that happens, it can lead to issues ranging from digestive discomfort to chronic diseases.

 That’s where probiotics come in – they help to restore the harmony in our gut. By replenishing the good bacteria, probiotics help to reestablish the balance and promote good health. This can aid in preventing and treating certain illnesses associated with imbalanced gut bacteria. By incorporating probiotics into our diet, we can support our overall well-being and maintain a healthier gut and lifestyle. 

 The Vaginal Microbiome

While we hear a lot about the gut microbiome and its impact on our health, the vaginal microbiome is not discussed as often. Like the gut, the vagina is host to many types of bacteria that play critical roles in its overall health and function. Among these, Lactobacillus has the largest role, and contributes many strains to the vaginal microbiome.

 The various types of bacteria in the vaginal microbiome exist in a perfect balance, and can even regulate themselves if they become slightly imbalanced. However, if the imbalance goes too far, it can lead to gynecological diseases². Probiotics help to prevent and restore this imbalance by promoting a favourable flora, especially when they contain one or more Lactobacillus strains.

 Some gynecological conditions that can be impacted by the use of probiotics for women include:

• HPV-related cervical cancer 
• Bacterial Vaginosis (BV)
• Yeast infections
• Urinary Tract Infections (UTIs)

Probiotics and Cervical Cancer

Human Papillomavirus (HPV) is one of the most common sexually transmitted diseases worldwide³. HPV impacts the balance in the vaginal microbiome, which leads to the growth of precancerous lesions and the occurrence of cervical cancer.

 Probiotics, specifically those with strains of Lactobacilli, may have an impact on cervical cancer. Lactobacillushelps to create a healthy environment in the vagina, preventing harmful bacteria from overgrowing and causing problems. It can also fight against cervical cancer cells by releasing substances that stop their growth². Probiotics can boost our immune system, helping our body fight against cancer. Recent studies have shown that certain types of probiotics can activate special immune cells that can recognize and destroy cancer cells². Some research suggests that having more Lactobacillus in the vagina is associated with a lower risk of cervical cancer. 

 Probiotics and Bacterial Vaginosis

Bacterial vaginosis (BV) is an infection caused by an imbalance of bacteria in the vagina⁴. The good bacteria (Lactobacillus) decreases, while harmful bacteria like Gardnerella and Prevotella overgrow². BV is usually treated with antibiotics, but it often comes back and has unpleasant side effects, including a foul smell. Probiotics help restore the balance of bacteria in the vagina by increasing the number of good bacteria. Studies have shown that probiotics can reduce the recurrence of BV and improve the cure rate.

 Probiotics and Yeast Infections

Like BV, yeast infections are caused by a decreased number of good bacteria and an overgrowth of fungus, mainly Candida⁵. This means they are also a result of an imbalance in the vaginal microbiome, and result in a white discharge that leads to itching and burning. As we know, probiotics aid in restoring a microbiome to its natural balance. Unsurprisingly then, studies show that probiotics, particularly those with the strains L. acidophilus and L. rhamnosus, can help prevent vaginal fungal infections.

 Probiotics and UTIs

Urinary Tract Infections (UTIs) are the most common infections affecting women⁶. They are most often caused by a type of bacteria called E. coli, and result in painful, frequent and sometimes bloody urination⁷. UTIs are usually treated with antibiotics, but much like BV, they often recur. Women who suffer from recurring UTIs may benefit from the use of Lactobacillus-containing probiotics that help to restore the vaginal flora to a healthy balance, and prevent the overgrowth of harmful bacteria like E. coli. Studies show that consistently taking feminine probiotics actually lessens the number of UTI recurrences for some women.

 Other Benefits of Probiotics for Women

Aside from improving the health of the vaginal microbiome, vaginal lining, and urinary tract, probiotics can help support women’s health in other ways. Probiotics can:

• Balance the gut microbiome and support digestive health
• Support the immune system 

 

For example, Culturelle® Women’s Healthy Balance, formulated by women for women, has the only clinically proven blend of four Lactobacilli most commonly found in a balanced feminine microbiome plus the proven effective Lactobacillus rhamnosus GG. Taken daily, it helps proactively support existing feminine, digestive and immune health.

 Probiotics are an important part of a daily dietary routine that can help improve a women’s overall health and wellbeing. If you need help selecting the right probiotic, consult the Clinical Guide to Probiotic Products Available in Canada for a list of probiotics that have been proven to prevent, treat, or reduce the symptoms of various medical conditions. 

 As always, we recommend you consult your Primary Care Provider or a Pharmacist if you are experiencing symptoms relating to any of the infections that we mentioned, or any other illness. They can help ensure you are getting the right treatment, in addition to the right probiotic – which may just be the one with the pink on the box!

Gut Health and Prebiotics

 

There’s lots of talk about probiotics these days and their role in digestive health and disease. while probiotics and prebiotics sound similar, they actually are very different and have different roles in gut health.

Probiotics are live microorganisms that when taken in sufficient amounts can provide health benefits. They are naturally created by the process of fermentation in foods like yogurt, sauerkraut, miso soup, kimchi, and others. Probiotics are also available in supplement form and as an added ingredient in health products like yogurt and health drinks.

So what are prebiotics then and how do they differ from probiotics? What do they do for us, and how can I get more of them in my diet? Keep reading…

What are prebiotics?

Simply put, they are food for beneficial microbes that live on or in us. Prebiotic fibre goes through the small intestine undigested and is fermented when it reaches the large colon. The fermentation process feeds beneficial bacteria colonies (including probiotic bacteria) and helps to increase the number of desirable bacteria in our gut, positively impacting the gut environment, with an overall health benefit.

When we don’t fuel our gut bacteria with enough prebiotics, bacteria have to find fuel from other sources. It’s been shown that bacteria will eat the all-important mucous layer in your gut – which is your first line of defence against invasion of potential harmful compounds.

So if you put that into the context of your body.. while you are getting enough probiotics in your diet – do not forget about the prebiotics that feed the microbes that keep you healthy and happy every day.

Which foods help me to boost prebiotics in my diet?

Fibre happens to be an excellent source of prebiotics. These little helpers can be found in vegetables, grain products, nuts and seeds, prebiotic supplements and the soluble fibre called inulin. As the name suggests, soluble fibres dissolve in water. Inulin is found in many plants and vegetables, such as asparagus, garlic, leeks, onions, tomatoes, and artichokes. Refer to our handy chart on dietary products you should be including in your diet below:

• Whole grains
• Apples
• Garlic
• Leeks
• Onion
• Cocoa Extracts
• Bananas
• Asparagus
• Nuts
• Seeds
• Red Wine Extracts
• Root Vegetables
• Beans
• Lentils
• Chickpeas
• Green Tea Extracts

Other sources include fibre supplements. As always, It’s important that you talk to your doctor before taking a supplement and make sure that you’re taking the fibre that’s right for you!

How much should you be getting? 

While there isn’t a recommended daily amount of prebiotics to consume, Health Canada recommends for women 25 grams of fibre per day and for men 28 grams of fibre per day. According to a recent study Belanger et al. * the actual intakes of dietary fibre for Canadian men is 19.1 g/day and for women is 15.6 g/day – so most Canadians are only getting about half of the recommended fibre intake.

We know it can be tough. Next time you are at the grocery store, spend time exploring the produce section, it’s the largest section in the store. Fill your cart with lots of colourful fruits, vegetables and try to buy in season. The more colour you have, the more variety of vitamins, minerals and fibre you will be eating. That way you can reach your daily dose of 25 to 38 grams, without even having to think about it!

How You Can Digest Best: Breaking Down Food with Help from our Gut Microbes

 

Even though it contains important nutrients such as fibre, vitamin C, and potassium, an apple sitting on the kitchen counter is useless to your body. To unlock its nutritional benefits, you need to pick it up, take a bite, and let your digestive tract do its work to break it down and absorb the nutrients into your bloodstream. 

Your digestive tract can’t do the entire digestive job independently. It needs help from the trillions of bacteria and other living microorganisms that live inside your digestive tract all the way from your mouth down to your colon and rectum. This collection of resident microorganisms, called the gut microbiome, is a key player in how you digest and use the food you eat. Also, some microbes within this collection have specialized jobs during digestion. 

Here’s a quick journey through your digestive tract, highlighting how specific bacteria in your gut microbiome help you digest your best. 

How Mouth Microbes Support our Heart Health  

Enzymes start digesting your food – especially the starchy components – the moment you put it into your mouth. But something special happens when bacteria in your mouth detect nitrates, which are substances found in foods that include (1): 

• Beets 
• Spinach 
• Green lettuce 
• Radishes 
• Fennel 
• Parsley 

Upon encountering these nitrates, some bacteria in your mouth – for example, those in the groups Actinomyces, Haemophilus, and Veillonella – kick-start a chemical reaction that converts a portion of the nitrates to nitrites, and ultimately to a molecule called nitrous oxide (2).  

When nitrous oxide is absorbed through the gut and circulates in your bloodstream, it assists in keeping your heart healthy by relaxing the blood vessels and reducing blood pressure. Scientists believe that oral bacteria’s transformation of nitrates is why frequent use of antimicrobial mouthwash (which wipes out key bacteria) is linked with having a higher blood pressure. 

How the Bacteria in our Intestines Help us Digest Fats 

The small intestine is the digestive tract hub where most of your nutrients are broken down and absorbed into your body. For the most part, this feat is accomplished without special help – but when you eat a meal high in fat, your small intestinal microbes need to step in and assist. 

Select microbes in your small intestine, such as those in the family Clostridiaceae, multiply rapidly when you consume fatty foods. These bacteria collaborate with other bacteria in the small intestine to break down the fats (3). At the same time, some of the bacteria signal to the intestinal cells to package the fats and get them ready for absorption into your body. Without these bacteria, your body wouldn’t be able to digest a high-fat meal properly. 

Besides this main job of helping with fat digestion, small intestinal bacteria help break down certain carbohydrates. Bacteria from the groups Bacteroides and Prevotella create enzymes to digest some carbohydrates in the small intestine that your body is not otherwise equipped to break down. 

How the Large Intestine Creates Short-Chain Fatty Acids (SCFA’s) 

Perhaps the most famous function of bacteria in digestion is breaking down dietary fibre to produce molecules called short-chain fatty acids (SCFAs) in your large intestine.  

What are SCFA’s? 

SCFA’s are important acid molecules produced in the gut, which have receptors all over the body. Some SCFA’s stay within the gut to nourish the intestinal lining, and others get absorbed through the gut wall to circulate in the blood. 

Fermentable fibres in foods such as whole wheat, onions, and bananas, are not digestible by your body. So, during digestion, they pass right through the small intestine and make their way to your colon, where multitudes of bacteria are ready to break them down. The resulting SCFAs, created as by-products, provide energy to the gut cells and travel far and wide throughout your body to regulate metabolism, brain function, and more.  

Bacteria from the genus Bifidobacterium are particularly good at breaking down fermentable fibres. Starting when you’re an infant, these bacteria help you digest the complex sugars in breast milk (or the complex fibres that may be added to formula milk). Later in life, the overall proportion of bifidobacteria in your gut decreases, but these bacteria in your large intestine still work on your behalf, digesting the fermentable fibre you consume. Those who maintain higher levels of bifidobacteria at an older age tend to have better health and vitality. 

Bacteria in the large intestine help digest food by creating another important type of molecule: secondary bile acids. Initially, the liver makes molecules called primary bile acids, which are secreted in the small intestine and make their way to the colon (4). In that location, they encounter bacteria that convert them into secondary bile acids. These secondary bile acids are important because they not only facilitate the digestion and absorption of fats in the colon, but they also help you absorb cholesterol (which is required to build healthy cells) and some vitamins you need. 

Bacteria Help Digest Specific Foods 

Another important way bacteria help your digestion is by enabling you to break down certain foods you may have trouble digesting. Lactose intolerance is the best example of bacteria coming to the rescue for digesting a specific type of food. 

Normally the lactose in dairy foods is broken down by an enzyme called lactase, so the individual building blocks of lactose can be absorbed via the small intestine. However, individuals with lactose intolerance underproduce lactase, so a higher amount of lactose goes down to the colon. Bacteria there can break it down alright – but not without extra gases being produced and extra water being drawn into the colon. It’s a recipe for gas, bloating, and diarrhea. 

However, some colonic bacteria in the group’s lactobacilli and bifidobacteria have genes that allow them to break down and utilize lactose without the unpleasant side effects. If you consume these bacteria deliberately, you may be able to improve your tolerance of lactose. In a published scientific opinion, European regulators who examined the evidence determined that that live cultures in yogurt are effective for improving lactose digestion (5). 

Other food intolerances can occur if you don’t have the right colonic bacteria to digest them. Sorbitol, for example, is a specific type of carbohydrate called a sugar alcohol, which can cause diarrhea when it’s not adequately absorbed in the small intestine. A recent study found that sorbitol intolerance can be resolved (and the unwanted symptoms avoided) if certain bacteria are present: those from the class Clostridia, or certain beneficial strains of Escherichia coli (6). 

Wanted: Microbes to Help with Digestion 

As these examples show, successful digestion isn’t entirely your own job. It requires you to work as a team with the trillions of microbes that call your digestive tract home.  

So, how do you know if you have the right microorganisms in your gut to help digestion proceed smoothly? The best way to ensure these microorganisms are present is to aim for diversity in your gut microbiome. 

If you’re a generally healthy person, eating a variety of plant foods – at least 30 different types per week helps you maintain a diverse gut microbiome that’s equipped for good digestion. 

Eating more probiotics and more fermented foods are also good strategies for increasing the diversity of microbes in your gut. Remember that the microorganisms present in some fermented foods are not necessarily the same thing as probiotics – the types and amounts of microbes are unknown, so they can’t be guaranteed to give you a health benefit. Probiotics, on the other hand, are specific microbial strains and amounts that are tested and shown to give you a health benefit. Nevertheless, both probiotics and fermented foods can increase diversity in your gut. 

You can specifically look for probiotics that have been tested and shown to deliver specific benefits, such as better lactose digestion. Finally, daily exercise also appears to increase diversity within your gut – so get those microbes moving. 

The next time you eat an apple, remember the microbial magic that helps your body make use of all the nutrients. And know that you can support the process by keeping your gut microbiome diverse and thriving. 

Yoga for Digestion

 

Yoga can be beneficial when practicing mindfulness, relaxation, improving strength and balance. But did you know that yoga can be great for the gastrointestinal tract?

That is because your brain and your gut is connected. Gastrointestinal diseases can result in side effects of stress, anxiety and may make it difficult for individuals to live their day-to-day lives.  Your digestive tract is comprised of 100 million mesh-like body neurons, which is the network of nerve cells referred to as the enteric nervous system. It is so extensive that some scientists call the enteric nervous system our “second brain.”   

The vagus nerve (a thick cable of neurons running between the base of the brain and our gut) allows the brain and the gut to communicate with each other, with information flowing bi-directionally.  Because of this, a person’s stomach or intestinal distress can be the cause OR the product of stress, anxiety, or depression.

Techniques such as meditation, yoga, cognitive behavioral therapy, gut-directed relaxation training, and exercising are all proven therapies to help you better deal with stress levels and improve mood, and consequently symptoms of digestive discomfort.

Studies have shown that video and in-person yoga classes significantly improve anxiety and quality of life in patients with GI disorders.  Individuals with IBD specifically have reported reduced stress and improved ability to manage physical symptoms after partaking in yoga. Mind-body interventions are great alternatives to standard gastrointestinal disease treatments.

We’ve compiled ten yoga poses that support the GI tract. Scroll through these poses and try them out yourself!

*Note: The images shown are directional- everyone’s body is different! Always speak to your healthcare provider to determine what is best for your body.

Wind relieving pose

This pose relaxes the abdomen, hips, thighs, and buttocks. Relaxing your body, especially your bowels and intestines, can help you pass gas and thus make going to the bathroom easier. Doing this pose may also help with bloating and trapped gas through compression and release.

How to:

• Lie on your back; bend your knees and bring your legs to 90 degrees.
• Place your hands at the top of each shin or reach for your elbows.
• Inhale and expand your belly while moving your knees towards the bottom of the mat.
• Exhale and draw your knees in towards the chest.

Forward Fold

The forward fold compresses the digestive organs and stimulates circulations which helps to encourage digestion.

How to:

• From a standing position; place your toes together with heels slightly apart; fold at the hips, and rest your stomach on your thighs.
• Place your fingers next to your toes on the mat and bend your knees as much as needed to allow for that, with your weight shifted to the balls of your feet.
• Gaze to your stomach.
• Lift sitting bones to the ceiling to lengthen and continue folding.

Virasana

The kneeling in this pose creates stimulation in the stomach area, which is good for relieving bloating and can improve digestion.

How to:

• Kneel on the floor with your knees touching.
• Slide your feet apart, slightly wider than hips, with the tops of your feet flat on the mat.
• Remove skin and flesh of calf muscles away to make room to sit down between feet (using a block to support sitting bones if they don’t rest comfortably on the mat).
• Press thigh bones into the mat while lifting your sternum.
• Widen your collar bones, and lay hands in your lap.

Twisting Chair

The act of twisting helps improve mobility and motility!

How to:

• From a standing position; with your toes together and heels slightly apart, sit in an imaginary chair and shift your weight to your heels.
• Hands to prayer position in front of your heart and twist to the right, bringing your left elbow to your right knee.
• Pull left hip back to keep knees aligned and repeat on the other side.

Child’s Pose

This pose gently stretches your spine, thighs, hips, and ankles. It can also be used as a resting pose during yoga practice before and after more advanced poses. The light compression on your stomach in this pose can activate digestion.

How to:

• Sit on mat with knees touching. Bring toes together and spread knees to either edge of the mat; enough for the torso to lower between thighs as sitting bones drawtowards feet.
• Bring your forehead and bridge of the nose to the mat, relaxing your neck with arms overhead on the mat and palms facedown.
• With each inhale lengthen the torso, exhale draw sitting bones towards the feet.

Cobra

This pose stretches belly muscles, improves posture and supports general digestion.

How to:

• Lie on your stomach, with your feet hip-width apart.
• Place your palms flat on the floor by lower ribs, with your elbows bent.
• Extend your legs, press the tops of your feet & all toenails into the mat, and keep your pelvis on the mat.
• Press into your hands, slowly straightening the arms while bringing your head and sternum up & forward. Roll your shoulders back and down.

Bow

This posture can increase blood flow to the digestive system, helping with constipation, digestion, and bloating.

How to:

• Lie on your stomach with your legs straight and hands to your sides with palms up.
• Bend your knees and bring your feet as close to your buttocks as possible.
• Reach back and gently grab your ankles; keep knees hip-width.
• While keeping your pelvis on the mat, lift your feet skyward, lifting your thighs away from the mat.
• At the same time, lift your chest and head upward.

Seated Spinal Twist

This pose massages the intestines and abdominals and stimulates blood flow, which can increase movement in the digestive tract.

How to:

• Sit on the floor, with your legs straight out in front.
• Take your left foot and place it flat on the ground on the outside of the right knee.
• Place left hand at the base of the spine with fingers facing away.
• Inhale and bring the right arm up to lengthen.
• Exhale and place your elbow on the outside of the left knee; slowly twisting to the left, while bringing your gaze over the left shoulder.
• Repeat on the other side.

Bridge

A mild inversion that helps move blood flow in the opposite direction, encouraging digestion.

How to:

• Lay on your back and bend your knees.
• Bring your feet close so your fingertips can almost touch the back of your heels.
• Press your feet into the mat and slowly lift your pelvis using your hamstrings. Keep your chin neutral and gaze skyward.
• Lift your sternum and ribs skyward, while tucking your arms underneath the body with your fingers interlaced or arms pressed into the mat, elbows bent and fingers skyward.

Waterfall

This pose reverses blood flow which stimulates circulation and digestion.

How to: 

• Lie on your back and extend your legs skyward, one at a time and flex your feet.
• Rest arms comfortably at sides.
• Can also be done with your butt up against a wall.

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