The health of our hormones tends to have a significant impact on our overall well-being. They are like our body’s chemical messengers. Produced in the endocrine glands, hormones are powerful chemicals that travel through our bloodstream, telling the different organs and tissues what to do. They help control most of our body’s major processes, including metabolism and reproduction, and nutrition can be a powerful tool to make sure the body’s hormones are healthy and in top shape.
For hormone production and balance, we need to make sure our gut bacteria are thriving optimally so eating fermented foods daily like (kefir, olives, and fermented vegetables), as well as eating as many different foods as possible can help maintain the hormone health and diversity you need.
If you’re like most Americans, you probably don’t eat a lot of fermented foods. These foods are more common in Chinese, Korean and Japanese cuisine where fermented soy products like tempeh and kimchee are a dietary staple. In fact, the typical exposure many Americans get to fermented foods is when they eat a container of yogurt with active cultures, but that’s rapidly changing. Fermented products are now growing in popularity including fermented beverages like kombucha and fermented milk drinks like kefir. More natural food stores are now carrying fermented foods and beverages because of the health benefits they offer.
So what are the health benefits of fermented foods?
One reason fermented foods and beverages are good for anyone is because of the natural probiotics they contain. Probiotics are “good bacteria” that keep disease-causing bacteria in check by competing for the same resources with them. Picture it this way; there’s only so much room available in our guts for bacteria so when the good guys come in (the probiotics), they push the bad ones out.
Probiotic bacteria not only keep bad bacteria in check, but they also help to improve our immune system. You’re probably surprised to learn that about 70% of the body’s immune system lies in the gut, hence nurturing your gut immunity with probiotic bacteria helps keep the intestinal tracts healthy. Studies have also shown that probiotics provide added resistance against infection and also help in the treatment of irritable bowel syndrome, some types of diarrhea, prevention of vaginal yeast infections, etc. If you’re experiencing gas and bloating after meals, probiotics also help with dealing with these symptoms because they are a natural source of intestine-friendly bacteria.
Another benefit to fermented foods, especially soy, is that it helps to inactivate the anti-nutrients that block the absorption of minerals from the foods we eat. Soy contains phytates; these are compounds that reduce the absorption of minerals like iron, zinc, and calcium from your gut. Fermenting soy inactivates phytates, thereby making soy a healthier and more nutritious food to enjoy.
Fermented foods are amazing for probiotic health and they are easier to assimilate than any pill. Miso (fermented soy), Umeboshi paste (Japanese salt plums), and sauerkraut (fermented cabbage) added to your diet can help take care of your gut, and they also help the body to absorb nutrients of the foods we eat because they are already broken down. Other examples of fermented foods include; kimchi (fermented cabbage), fermented cheeses, tempeh, soy sauce, and probiotic beverages like kefir and kombucha.
Five healthy fermented foods you can enjoy
Yogurt is made from fermented milk. The probiotics in yogurt help to digest some of the lactose in it so that people who are lactose intolerant are still able to enjoy the drink. Also, most producers now have dairy-free and vegan yogurt options that contain probiotics. When buying, look out for the ones labeled with the “Live & Active Cultures” seal as these ones guarantee 100 million probiotic cultures per gram at manufacturing time.
- Tempeh
Tempeh is made from naturally fermented soybeans. It’s a plant-based protein made from soy that is fermented. Tempeh is a good source of probiotics because it contains all the essential amino acids, it is also a complete source of vegetarian protein.
You’re probably familiar with this Sauerkraut as toppings in your hot dog but they’re good for more than just that. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. You can choose to make it yourself or buy some at the store. The ones in the refrigerated section tend to have more probiotics than the shelf-stable canned or jarred options.
- Kefir
Full of calcium and probiotics, Kefir is a fermented milk drink that tastes like drinkable yogurt. Similar to yogurt, the probiotics in kefir also help to break down lactose, hence it can be enjoyed by people who are lactose intolerant. Kefir can be taken by itself or as smoothies.
- Kombucha
A black (or green) tangy, effervescent tea that is rich in healthy yeast and bacteria. The drink is often flavored with herbs or fruit and can be found in natural foods stores, farmers’ markets or your regular grocery store. The fermentation process usually produces a tiny amount of alcohol (less than 0.5 percent and sometimes up to 2-3 percent volume of alcohol).
In summary, five foods that are readily available that you can enjoy to give a sufficient dose of probiotics to improve your gut health are;
- Yogurt
- Tempeh
- Sauerkraut
- Kefir, and
- Kombucha
These foods represent five simple and realistic ways to add natural probiotics to your food to help achieve maximum gut health and improve your digestive processes and your health in general.
Enjoy the health benefits that fermented foods and beverages have to offer.
You might discover you enjoy the taste as much as you do the health benefits.
With Love and gratitude as always, Xo!
For more valuable tips and information on other probiotic-rich foods you can enjoy to give you a healthy gut, you should get a copy of my eBook. “How to Start from Zero” and discover more recipes that will improve your gut health and well-being in general.
“How to Start from Zero” will introduce you to great ideas around healthy food, lifestyle habits, and various fun activities you can engage in that are very helpful to your mind and body.
The principles and ideas shared in this eBook are very practical, relatable, and realistic. This eBook will show you how to easily adopt healthy lifestyle habits and quickly eliminate the bad ones.
You can click the link below to get a copy of the e-book for yourself.
Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.