DR MOSLEY’S FAVOURITE GUT-FRIENDLY FOODS
Sauerkraut/ kimchi
Sauerkraut is fermented cabbage and salt but may have beetroot, turmeric, cumin seeds or other additions.
Kimchi is also fermented cabbage with carrot, chilli, ginger, garlic, salt, fish sauce and radish.
TIP: Add a tablespoon to the side of your eggs at breakfast or mix with a salad to get a dose every day. If you want to make your own, try our Mild Kimchi Sauerkraut recipe, at thefast 800.com
Apple cider vinegar
This is a favourite of mine. When buying it, it should state that it is raw, unpasteurised and unfiltered. The “mother”, which are the yeasts and bacteria that contain helpful probiotics, should also be visible in the bottle (it looks cloudy).
TIP: You can make a simple dressing with 1tbsp apple cider vinegar, 2tbsp extra virgin olive oil, 1tsp mustard, salt and pepper. Add ingredients to a jar with a screw top lid. Shake vigorously and store in the fridge for up to a week. Pour liberally over salads.
Yogurt
There is an abundance of choice, but there is a huge variance in quality. Greek or natural full-fat varieties are the best, with Greek being slightly higher in protein. Avoid sweet or flavoured yogurts, which can encourage the growth of harmful gut flora.
TIP: Use full-fat plain Greek yogurt as a replacement for sour cream.
Kombucha This is a fermented sweet tea that, like vinegar, requires a “mother” or “Scoby” (Symbiotic Culture of Bacteria and Yeast) for the fermentation process. It’s becoming a popular alternative to soft drinks and alcoholic beverages.
Although sugar is required during the fermentation process, most is used up in the fermenting process making it quite low in sugar as an end product, although some makers will add sugar pos-tfermentation.
TIP: When introducing fermented foods to your diet, start with only a tablespoon or so as you may experience some gastrointestinal symptoms initially, like bloating or gas. This is normal and will subside with regular consumption. So start small, with one quarter of a cup of kombucha or 1 teaspoon of apple cider vinegar in water before meals. This will help your gut to recognise these foods in the future as you build up your tolerance and microbiome balance. By improving your gut health you’ll improve your immune system and wellbeing.