Ferments were a part of our ancestor's diet and only one of many things we've lost over time. Preservation was important a few generations ago, now days most people don't think about it. Every culture had ferments indicative of the region, sadly in America many people have never tasted a fermented food, let alone incorporate them into their diet. Don't know how? Well, it's a good thing you stopped long enough to read this post.
What is Fermentation?
You may be familiar with pickling cucumbers into dill pickles, you know the big, fat, deli pickles? Fermenting cucumbers into pickles is done over time in a crock and often dill, garlic or other flavorings are incorporated, but always there is salt. These ferments take time, often months before they are ready for eating. Before you make pickles, start with sauerkraut a much easier ferment for beginners.
Fermenting was a very important method of how our ancestors preserved food, as well as kept themselves healthy, and was a tradition taught to the younger generations and handed down throughout the ages. Today pickles bought at the supermarket are made with vinegar in a factory and are shelf stable until opened. The food is preserved in the vinegar, but essentially the food is dead. In other words, there is very little nutrition to be derived from a jar of pickles preserved in vinegar and done in a factory.
Fermented food is a culture, like yeast, and is living and therefore it must be kept refrigerated after the initial fermenting process is complete. The food will continue to ferment in the refrigerator but slowed down considerably. This video explains the process of fermentation and the 3 crucial stages of vegetable lactic acid fermentation.
Healing the Gut Microbiome
Healing the gut means healing a microbiome, the bacteria that should be thriving in a healthy individual may not be there if you've been sick and/or taking antibiotics. After all, the word "anti" means against and "biotics" means life. The more diverse the bacterial species in the digestive system the better if the bacteria are beneficial. The balance of these beneficial bacteria will outnumber the "bad guys" over time. Which beneficial "probiotic" strains are there in your sauerkraut? Typically there are 12 Probiotic s in Sauerkraut - Does Your Kraut Have Them?
Ferments Take Time
The GAPS diet incorporates ferments almost right away, unless you are doing the "GAPS Intro Diet". The ferments take time before they are ready to consume so I thought I'd get you started with them first so they are ready when you are. You can get some recipes, ideas and plenty of tips on how to do your own ferments at home. It isn't hard, but there are a few things you should know first.
Histamine Issues and Ferments
I have issues with histamines and fermented vegetables can be very problematic for someone following a Low Histamine Diet. However, in order to heal your digestive tract you HAVE to reestablish the right microbiome which will at some point and time include ferments. You may have to start small and work your way up to eating sauerkraut. I did. But before I tasted my first mouthful of kraut I did a preliminary step to help me digest the ferments easier. But before I share this, let me make sure to mention two very important factors you should know before trying to incorporate ferments into your diet. Lessons I wish someone had told me, like I'm telling you now. These two will slow you down in your tracks, trust me....you don't want to go there.
I had tried ferments before but I was dealing with SIBO (Small Intestinal Bacterial Overgrowth) and I was miserable and knew that ferments were not for me, at least not at that time. If you are dealing with SIBO or believe you may be, I recommend listening to this podcast before you prepare your first ferment. Here are the shownotes (blog) , A Cultured Food to Help Heal SIBO, that corresponds with the podcast.
Fermented Foods for SIBO (podcast)
A Word About Oxalates
I've struggled with many issues due to my intestinal issues and one of them is oxalates. I mention this because these issues can be helped with ferments. Oxalates and Why You Need Fermented Foods podcast with more information on this subject, if you're interested in avoiding oxalates.
Probiotic Specifically for the Histamine Sensitive Folks
I took a probiotic formulated for histamine sensitive individuals for one week before taking my first taste of anything fermented. I took one called Histamine X made by Seeking Health. There are other brands out there but this is a company I'm familiar with and I trust. (I make no financial gain from mentioning this product. It is only for educational purposes that I provide the brand.)
Once I'd given my body some support on the histamine front I was ready to take my first sip of brine and not before. It was actually closer to 2 weeks since I had to wait for mine to ferment, which in total was 21 days before it was ready (to my taste).
My first sample of the sauerkraut was about a half of a teaspoon of brine and that was all. The next day I was ready for the next step and took a teaspoon of the sauerkraut. Then I waited for a couple of days before taking another spoonful, just in case there was a delayed reaction during transit through my digestive tract. I didn't have the usual histamine reactions, so I tried carrots and ginger next.
I continue to eat only about a tablespoon of sauerkraut and a tablespoon of carrots with ginger along with my meals. If I eat some as a snack or appetizer, I usually eat some avocado slices and a plain saltine cracker or two.
Remember to go slow and enjoy!
Important Information for people with hypothyroid issues should be advised that cabbage and other cruciferous vegetables are goitrogen foods and could be problematic for proper thyroid hormone levels. Check out fermenting other vegetables instead. Here's some info from Dr. Josh Axe regarding hypothyroidism and the foods to avoid for your reference. Hypothyroidism (Underactive Thyroid) Symptoms, Causes & Best Diet
Featured Photo for this post by The Matter of Food on Unsplash