fer­mented foods

Healthy Food Guide (Australia) - - FEATURES -

Want to help feed your gut? You can make ke­fir, kom­bucha, sauerkraut and kim­chi eas­ily and cheaply at home or find them in health food stores or su­per­mar­kets.

KE­FIR

Ke­fir is a tra­di­tional fer­mented milk drink, sim­i­lar to yo­ghurt. The milk — fer­mented by yeast and clus­ters of bac­te­ria for about 24 hours — is slightly sour and fizzy and vir­tu­ally lac­tose free. Twenty or more strains of ben­e­fi­cial bac­te­ria and yeast have been iden­ti­fied from milk ke­fir.

KOM­BUCHA

Kom­bucha, made by fer­ment­ing black tea and sugar to­gether us­ing bac­te­ria and yeast, has ma­jor anti-mi­cro­bial and an­tiox­i­dant prop­er­ties. These have been shown to re­duce di­a­betes risk, treat gas­tric ul­cers and to bring down choles­terol in an­i­mal stud­ies.

KIM­CHI & SAUERKRAUT

For the best bac­te­ria, you can’t beat these fer­mented cab­bage cousins from Ko­rea and Ger­many. Bac­te­ria that hide in the folds of cab­bage leaves con­vert nat­u­ral sug­ars to lac­tic acid. The Lac­to­bacil­lus plan­tarum in these foods are ‘good bac­te­ria’ su­per­stars.

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