A forkful a day will do

A tiny dose of fermented goodness is all you need to reap the benefits

Fermented foods have gained a reputation for being the powerhouse of probiotics.

Science has shown that a tablespoon of many fermented dishes, like sauerkraut and kimchi, contain as many as a billion colony-forming units, or CFUs, of lactic acid bacteria. It’s these beneficial bacteria, or probiotics, that help keep our gut healthy.

Easy ways to add fermented foods to your day

It’s surprisingly easy to add fermented foods to your diet.

Ferments can be the tasty cherry on top for your potatoes, eggs, sandwiches, salads, salad dressings, dips, sausage, or burgers. You can eat them on their own right out of the jar (like one does with a spoonful of peanut butter) or as an ingredient in other dishes like in a smoothie.

Here are some of our favourite ways to get the benefits from live fermentation:

• Drink 2 - 8 oz of tibi or kombucha as a quick probiotic boost.
• Mix kombucha with mineral water to jazz up your aqua.
• Add a couple of tablespoons of sauerkraut to your morning smoothie.
• Forget avocado toast. Try sauerkraut toast! Heck, top your avocado toast with a dollop of sauerkraut or kimchi.
• Enjoy a few fermented carrot sticks as a snack.
• Do a new take on the charcuterie board. Pair your fermented dill carrots with a fat (like tasty cheese).
• Make a sauerkraut slaw for your summer BBQ (use sauerkraut in the place of half of the cabbage)
• Top eggs, salads, potatoes, sandwiches, and burgers with sauerkraut or kimchi. Reuben sandwich, anyone?
• Serve sauerkraut or kimchi as a side with lunch or dinner.
• Grab a fork and eat kimchi right out of your kaboodle!

When incorporating fermented food and beverages into your every day, all it takes is some guts, creativity, and a healthy appetite.

Fermented foods pack a powerful health punch

On top of bursting with healthy bacteria, fermented vegetables are low in calories and are an excellent source of fiber, vitamin C, vitamin K, and iron.

For example, a cup of sauerkraut has 27 calories and 4 grams of fiber, and provides 35%, 21%, and 12% of our daily intake of vitamin C, vitamin K, and iron, respectively. Not bad for cabbage.

A forkful a day keeps the doctor away

The cascade of positive effects from eating fermented foods on a daily basis include healthier gut bacteria, higher fiber intake, less overeating, a smaller waistline, a decrease in inflammation, and, ultimately, a decreased chance of developing certain chronic diseases are all benefits.

It doesn’t take much to reap the benefits of functional fermented foods either. A tiny daily dose in the way of a forkful of kimchi or a shot of kombucha is all you need to improve overall health and keep you out of the doctor’s office.

Quality over quantity

Research has shown that variety, frequency, and quality matter more than quantity where fermented benefits are concerned.

Slowly Does It

If you’re new to ferments, don’t be alarmed if you initially find them hard to stomach, no pun intended. If you overdo it to start, bloating and discomfort are possible side effects, plus some find that the taste can take some getting used to depending on one’s pallet.

We recommend starting slowly. Begin by enjoying a tablespoon of sauerkraut or kimchi, a dill carrot or two, or a small glass of tibi or kombucha every day. Gradually increase from there to adding ferments to every meal.

Forkful or shot a day - it’s that easy!

Got other ideas for how to get your fermented goodness in every day? Share them on social and tag them with #HeydayOnceADay