{"id":50377,"date":"2018-05-14T10:00:25","date_gmt":"2018-05-14T14:00:25","guid":{"rendered":"https:\/\/blog-well.ca\/?p=46655"},"modified":"2026-07-03T13:44:00","modified_gmt":"2026-07-03T17:44:00","slug":"fermented-foods-gut-health","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/fermented-foods-gut-health\/","title":{"rendered":"4 Steps to a Healthy Gut with Fermented Foods"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]Today, many of us take a daily probiotic supplement, but did you know that fermented foods can be thought of as the probiotics of our ancestors? About 40% of their diet was fermented foods. While they used fermentation to help preserve food, knowingly or unknowingly, they were also providing thousands of complex nutrients, including microbes, to their bodies not found in any other foods.<\/p>\n<p><!--more--><\/p>\n<p>Flash forward to today\u2019s North American diet, and we\u2019re lucky to get one serving of good quality fermented foods in a week, maybe a month! So, what\u2019s so great about fermented foods anyway and why do we need them for optimal health?<\/p>\n<h4>The Little Guys: Yeast and Bacteria<\/h4>\n<p>First of all, fermented foods are chock full of beneficial yeast and bacteria. Yes, yeast too. It\u2019s important to know that your gut flora is made up of thousands of different types of beneficial yeasts and bacteria all working together in a symbiotic relationship with one another and their environment.<\/p>\n<p>And even though regular probiotic supplements are usually made just with bacteria, it\u2019s important that we consume, either through fermented foods or supplements, beneficial yeasts as well. One reason is because when the gut flora and their environment are healthy, the \u201cbad\u201d microbes don\u2019t have a chance. Therefore, we need both these little guys\u2014yeast and bacteria\u2014ideally daily to keep the peace.<\/p>\n<h4>Nutrition Like No Other<\/h4>\n<p>Secondly, complex nutrients created through the fermentation process are incredibly valuable to the body. To understand this a little more, you need to know what fermentation is. In simple terms, it\u2019s when a microbe such as a yeast or bacteria is used to break down a food for energy.<\/p>\n<p>Here are some examples of fermentation:<\/p>\n<ul>\n<li>Wheat into sourdough bread<\/li>\n<li>Milk into cheese, kefir or yogurt<\/li>\n<li>Grapes into wine<\/li>\n<li>Soy into miso<\/li>\n<li>Grains into beer<\/li>\n<\/ul>\n<p>You get the picture. The beauty of fermentation is that there is a transformation of the original substance into something brand new that\u2019s full of nutrients created during the process that cannot be created any other way.<\/p>\n<p>Another classic example of a fermented food is sauerkraut. To make it, it\u2019s a simple process of pounding fresh cabbage, adding a little sea salt, sticking it in a jar, covering it with water and putting a lid on it. Weeks later, you have a delicious food that now provides whole food forms of vitamin C, various B vitamins, vitamin K2 (bone builder!), other vitamins, minerals, amino acids like glutamine and proline, fatty acids such as butyrate (fuel for the cells in the colon), antioxidants and so many other beneficial compounds that we probably haven\u2019t discovered yet. This highly concentrated complexity of nutrients is what our bodies are designed to recognize and utilize to help regenerate and function. We evolved on eating complex foods, not on taking isolated, synthetic nutrients.<\/p>\n<div id=\"attachment_50454\" style=\"width: 1010px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2018\/05\/shutterstock_713429785-1.jpg\"><img decoding=\"async\" aria-describedby=\"caption-attachment-50454\" class=\"wp-image-50454 size-full\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2018\/05\/shutterstock_713429785-1.jpg\" alt=\"fermented foods in jars\" width=\"1000\" height=\"667\" \/><\/a><p id=\"caption-attachment-50454\" class=\"wp-caption-text\">Complex nutrients created through the fermentation process are incredibly valuable to the body<\/p><\/div>\n<h4>\u201cThe microbe is nothing, the terrain is everything.\u201d \u2013 Louis Pasteur<\/h4>\n<p>When it comes to the gut microbiome, the nutrients created through fermenting foods can also be used by the body to help repair and maintain a healthy environment for the beneficial yeast and bacteria to thrive in. Part of that environment is the surface on which the yeast and bacteria live on, called the terrain, which will dictate what microbes will survive and thrive. If the terrain is unhealthy, then \u201cbad\u201d microbes will thrive. If the terrain is healthy, then the \u201cgood\u201d microbes will thrive.<\/p>\n<p>Going a little deeper, the bacteria and yeast in our guts are pretty picky about where they want to live and multiply. Moisture, pH, oxygen levels, other microbes present, etc. are all factors in whether the good guys decide to stay. If these optimal conditions are present, 1 microbe can divide into 2 every 20 minutes, meaning a colony of several billions of microbes can form in just a few hours. Interestingly, the accepted \u201ctherapeutic level\u201d of microbes that are required and proven by research is only 1 million. That\u2019s nowhere near the 1 billion or more provided in a typical probiotic supplement. So, it makes more sense to provide a natural number of microbes delivered through whole foods\u2014like our ancestors did by eating fermented whole foods.<\/p>\n<p>You can think about this another way. If humans were to be shipped up to the moon as we are, we wouldn\u2019t survive and thrive. The terrain and environment of the moon are not conducive to human life. If we were to change the environment of the moon to suit us, then we could sustain life. It\u2019s also the same concept in the sauerkraut example above. Sea salt is added to the mixture because it changes the environment within the jar so that \u201cbad\u201d microbes cannot survive and thrive. However, \u201cgood\u201d microbes don\u2019t mind the sea salt and can start fermenting the cabbage and creating all sorts of nutrients and acids that can keep the bad microbes out (hence, food preservation). The moral of the story is: Create an environment with a healthy terrain and you\u2019re on your way to optimal health.<\/p>\n<p>Now that we understand that the environment and a healthy terrain is vital for optimal health, we know it\u2019s not enough to just put capsules of bacteria in our guts and call it a day \u2013 because this doesn\u2019t change the environment! Eating fermented foods is what can change the environment and terrain and provide many strains of both beneficial yeast and bacteria.<\/p>\n<h4>A Diverse Ecosystem<\/h4>\n<p>Another important concept is to ensure diversity of the microflora. There are thousands of species of microbes that naturally inhabit our digestive tracts including yeasts and bacteria, and they all should live in harmony without one species dominating another. Just like an ecosystem, each strain of microbe has its own role to play in the body.<\/p>\n<p>This is one reason why kefir and kombucha were so highly regarded by traditional cultures, as they include such a vast diversity of beneficial bacteria and yeast. An interesting fact about kefir cultures is that when fermenting, the microbes create a compound called \u201ckefiran\u201d which provides protection from the elements, including our own stomach acid. Kefir-style fermented foods are shown to have an 80% microbial survival rate compared to about 20% or less found in regular probiotic supplements, all through totally natural means.<\/p>\n<h4>Building Blocks for a Healthy Gut Flora:<\/h4>\n<p>Step 1: Build a healthy terrain to support the gut environment<\/p>\n<p>Step 2: Create an optimal environment to support the gut flora<\/p>\n<p>Step 3: Provide diverse microbes in natural amounts<\/p>\n<p>Step 4: Deliver nutrients to allow microbes to survive and thrive<\/p>\n<h4>Fermented Foods Are Essential<\/h4>\n<p>Our gut flora plays a big role in our overall health. All the systems in our bodies are affected by our gut flora, from our nervous system to our immune system to our cardiovascular system and so on. To achieve a healthy gut flora, fermented foods cover all the steps \u2013 from building the terrain, to creating the environment, providing many different microbes and delivering complex nutrients. Aim for at least 1-2 servings of fermented foods or supplements per day, preferably organic, and you\u2019re on your way to optimal health.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]Today, many of us take a daily probiotic supplement, but did you know that fermented foods can be thought of as the probiotics of our ancestors? About 40% of their diet was fermented foods. While they used fermentation to help preserve food, knowingly or unknowingly, they were also [&hellip;]<\/p>\n","protected":false},"author":180,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[41,653],"tags":[],"class_list":["post-50377","post","type-post","status-publish","format-standard","hentry","category-food","category-vitamins"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 Steps to a Healthy Gut with Fermented Foods - WellBeing by Well.ca<\/title>\n<meta name=\"description\" content=\"Today, many of us take a daily probiotic supplement, but did you know that fermented foods can be thought of as the probiotics of our ancestors? 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