GUT HEALTH & FERMENTS

In recent times, there has been an increased focus on gut health, and rightfully so. Our gut houses a complex community of over 100 trillion microbial cells that impact our physiology, metabolism, nutrition, and immune function and many more.

Nothing is more important than the condition of our microbiome. The gut-brain axis is fast becoming a mainstream term, thanks to multiple studies and the help of gut doctors, nutritionists, and scientists. We now understand how crucial this ecosystem is to overall well-being and physical and mental health. It has become apparent that disruptions in the gut-brain axis can lead to various disorders, including stress, IBS, autism, anxiety, and others, as the brain and gut are connected through hundreds of millions of nerves. Most of our immune cells also inhabit the gut, and a healthy immune system makes our body resilient and capable of fighting colds and flu. Therefore, if our gut is unhappy, neither are we!

Gut health is complex and individual for everyone, but supporting your well-being deliciously and conveniently every day is easy. The microbes in our gut require appropriate foods to stay balanced and help us thrive. A gut-supportive diet with prebiotics, fibre, and probiotics might be a good solution.

Here it comes, fermentation, an ancient preservation technique that our ancestors had used for over 10,000 years, long before refrigeration was invented. We're talking about raw, unpasteurised lacto-fermented vegetables, one of the easiest sources of predigested fibre, prebiotics, and probiotics in their most natural and potent form. In the past, and even now, cultures that heavily consume raw fermented foods would ferment large batches after a harvest and consume them for a whole year or longer. Proper raw fermented food is slow food with a long shelf life that is hard to spoil, as powerful lactic acid bacteria look after the vegetables and protect them from spoilage. Very smart!

For our new subscribers,  London Fermentary is a leading fermentation specialist that produces premium-quality ferments and water kefirs. The Fermentary is one of the pioneers that started the fermented food movement in the UK in 2017. Elena, the founder of the Fermentary, combined inherited knowledge of fermentation with a deep understanding of the food chain supply and the UK fine food and drink industry to create a beautiful brand with gut-beneficial products that elevate the human body and mind.

SUBSCRIBE TO OUR NEWSLETTER TO GET 15% OFF EVERY WEEKEND THIS MAY!

Fermented food is not just a trend, it is a good trend that is here to stay, influences our eating habits, and helps us stay healthy. A spoonful of raw kraut daily goes a long way, and ferments are the perfect addition to freshly cooked dishes, frozen or ready meals. They are a relatable and potent source of prebiotics and probiotics, loaded with digestive fibre and all the essential elements needed to keep our microbiome healthy and happy. Over the years, we have learned that processed food is not great for our health or the planet. Ferments are almost non-processed, a natural form of food. Fermentation transforms vegetables by adding addictive umami flavours, billions of lactic acid bacteria, vitamins, and minerals, making them much more bioavailable to the human body. It sounds like a perfect addition to your everyday diet, doesn't it?

London Fermentary Pineapple&Turmeric Kraut topping

Let's talk about the qualities of kimchi and sauerkraut. They are delicious in any shape or form, whether freshly made or fermented for a long time. However, if you consume fermented foods for health reasons, especially to help with digestive issues, it's essential to know that the products should be fully fermented ( settled ), unpasteurised, they should have a relatively long shelf life ( 8 - 12  months ), and no added vinegar.
Eating lively, halfway-fermented kimchi that pops out of the jar might not be the best option for a struggling inflamed digestive system. It might react the same way in your digestive tract, causing bloating and discomfort even though it tastes delicious.

HISTAMINE
For example, certain types of beneficial lactic acid bacteria, such as Lactobacillus Sakei, which can potentially help with chronic sinusitis and skin conditions, can only occur in the product after longer fermentation periods.
Ferments with shorter fermentation time and shelf life might not be suitable for people who have issues with histamine. The longer the fermentation time, the more time the bacteria have to produce enzymes that break down histamine, resulting in lower histamine levels in the final product. Therefore, the ferment that has been fermented for a longer period of time may be better tolerated by people with histamine intolerance.
At London Fermentary, we aim to produce fermented foods like grandmothers would do, with a long and slow fermentation process.

BACTERIAL DIVERSITY
Lacto-fermentation is mainly plant fibre; however, at London Fermentary, we went a step further and added sprouted quinoa to Kale & Quinoa Kraut. The idea was to add plant protein to fermented fibre to make it more like a complete meal, a salad in a jar, if you will.
Nutritionists suggest consuming different varieties of vegetables, and the same rule applies to raw fermented foods. The more ingredients in the jar, the broader and more complex the bacterial diversity in the product, which is better for your gut microbes and overall health. London Fermentary Vegan Kimchi and Kale & Quinoa Kraut are great examples of this. The LAB test we conducted a few years ago revealed that our Vegan Kimchi had the most diverse species of lactic acid bacteria.

BIOAVAILABILITY
Certain anti-inflammatory ingredients, such as garlic, fresh turmeric, or ginger, can transform ordinary ferments into superfoods that elevate well-being and make our taste buds happy. All of these foods have been studied for their potential health benefits due to their high concentration of bioactive compounds such as flavonoids, polyphenols, and sulfur-containing compounds. Once fermented, those compounds become much more bioavailable to the body and more potent in their benefits, Pineapple & Turmeric Kraut and Carrot Kraut are great examples of products that you can explore.

Raw fermented garlic in honey

While raw fermented foods have been shown to offer significant health benefits, it's important to recognise the complexity of the gut microbiome and the fact that fermented foods are not a panacea for all gut-related issues. Achieving optimal gut health requires a multi-faceted approach that emphasises balance and includes a variety of factors such as stress management, a well-balanced diet with all food groups included, exposure to nature, a good night's sleep, avoiding antibiotics, and regular physical activity. By prioritising these essential components, we can achieve a healthier overall lifestyle while supporting optimal gut function.

Live well and thrive from the inside out. Make ferments a part of your wellness lifestyle!
Elena
London Fermentary