As I’m enjoying my first batch of Kombucha, I’m reminded of how far our knowledge on gut flora and health has come. Research into our “good bacteria” is a relatively recent development, but the amount of new information that becomes available on a daily basis is astounding!
Once thought to only influence gut health (ie. bowel movements, IBS, antibiotic-associated diarrhea), we are now learning that the presence of “good bacteria” may influence our immune system, reduce inflammation and may even influence mood!
So, where can we get these amazing bacteria?
1. Yogurt: Lactobacillus and Bifidus strains of bacteria are added to milk (cow, goat, soy, etc) to produce a cultured food product. Amounts of bacteria vary, and it may be difficult to use yogurt to re-populate the gut as high doses are often needed. Choose plain yogurt over sugar-added varieties – you can flavour your own yogurt by added fresh or frozen fruit!
2. Kefir: “Grains” of bacteria and yeast (like a SCOBY) are added to milk or milk alternatives (coconut kefir is my favourite!) to produce a probiotic drink. The grains are placed in the milk and the mixture is allowed to ferment for as little as 24 hours. Kefir generally provides much higher populations and varieties of bacteria and yeast than yogurt.
3. Sauerkraut: Arguably the oldest fermented food, sauerkraut is a tasty way to get your probiotics! Lactic acid bacteria give the fermented cabbage a tasty tang. A great food to include in your diet on a regular basis. Look for refrigerated sauerkraut to ensure you’re getting the good stuff.
4. Other fermented vegetables: Did you know that most vegetables can be fermeted? Not only is it a fun way to preserve food for enjoyment long after the growing season, it’s a great way to maintain a healthy gut flora. Here’s a good “how-to” primer: How to Make Sauerkraut & Other Fermented Vegetables. And check out my fermented dill pickle recipe here.
5. Kombucha: Fermented, sweetened tea (black, green, white). A SCOBY is added to the sweetened tea and left to ferment for 2-3 weeks (depends on SCOBY size, temperature, etc). The result is a fizzy, sweet and sour beverage that resembles soda pop. Great source of various beneficial organisms. To make your own Kombucha, you’ll need the following:
- 4 L glass jar (or two 2L jars)
- a SCOBY (ask me if you’re looking for one – I’ll probably have one to share)
- 3/4 c white sugar (This is the ONLY time you’ll ever see me list white sugar in a recipe – but it’s needed for the SCOBY to grow)
- 3.5 L of tea
- muslin, tea towel, paper towel and elastic band
- Boil water and add 4-8 tea bags to water. Once boiled, add sugar and let cool. Add 2 cups of starter liquid (if available) from previous batch and let cool completely. Add tea to jar along with the SCOBY. Cover with muslin and secure with an elastic band. Let ferment for 1-2 weeks (depends on room temperature)! Once complete, store in the fridge in covered jars. At this point, you can add flavour with fruits and herbs (mint is great).
6. Probiotics: Encapsulated probiotics are widely available. Always look for a refrigerated brand, and one that contains a minimum of 10 billion CFU’s per capsule. Consult your ND to discuss which strains would be most beneficial for you.
Dr. Jenn maintains a family-centered Naturopathic practice in Dartmouth, NS. She enjoys working with people of all ages, and has a special interest in women and children’s health, including pre-conception, fertility (IUI/IVF support) and pregnancy.