Healthy gut, Healthy body?

Kefir , Kombucha and Kraut, building a healthier you from the inside out

Fermentation and Probiotics explained by Karen Flicker M.S. L.Ac. Acupuncturist and Integrative health practitioner  www.princetonmonroeacupuncture.com  (609)203-2942

Our bodies are complex ecosystems made up of more than 100 trillion microbes that must be properly balanced in order to maintain health. These organisms make up about 70 percent of our immune system, they talk directly to your bodys natural killer cells so that they can know which are harmful microbes and which are helpful ones,  Your microbiome also helps control how your genes express themselves   so by optimizing your native flora, you are actually controlling your genes.

Your microbiome is closely intertwined with both of your brains…in addition to the brain in your head, embedded in the wall of your gut is your enteric nervous system .which works independently and in conjuction with the brain in your head.

The communication highway is the Vagus nerve which runs from your gut to your brain, sending signals in both directions and is a pathway for how foods affect your mood…for instance, fatty foods make you feel good because fatty acids are detected by the cell receptors in the lining of your gut which then send warm fuzzy signal to your brain.

Your gut is also the starting point for inflammation, it’s actually the gatekeper for your inflammatory response.  Essentially the gut microorganisms trigger the production of cytokines which are signaling molecules that aid in cell to cell communication, these messengers produced in your gut travel up to your brain through the vagus nerve…when they reach your brain, they tell the microglia (brain immune cells) to perform certain functions such as producing neurochemicals.  Some of this has negative effects on your mitochondria, which can impact energy production and cell death as well as adversely impacting the feedback system that controls stress hormones including cortisol. ( Mercola.com/human-microbiome)

The amount of  probiotics and enzymes in our typical western diet has declined significantly in the past 50 years. Some of the things that have adversely affected our gut biome : extensive use of refined sugar and high fructose corn syrup, conventionally raised meats and dairy products that are from animals who have been fed antibiotics, agricultural chemicals like herbicides and pesticides. Glyphosate in particular, better known as “Round-Up” appears to be one of the worst. NSAID drugs which damage cell membranes and disrupt energy production by mitochondria and proton pump inhibitors, and the widespread use of antibiotics and antibacterial cleaning agents.

Pasteurization of dairy products, vinegar based pickles and sauerkraut, and the process of cleaning commercial produce with chlorine during processing has eliminated many of our sources for probiotics. A recent report by consumerlab.org, a supplement testing site, found that 30 percent of probiotic supplements didn’t contain the amounts of helpful organisms that were stated on their labels.

Making fermented products at home is easy, and 2 ounces of home fermented sauerkraut has been shown to contain more probiotics than a bottle of 100 count probiotic capsules…that means that 16 ounces of homemade sauerkraut is equivalent to 8 bottles of probiotics ((Mercola.com)

The process of fermentation helps to increase the amount of beneficial bacteria in our foods and is an inexpensive way to drastically improve our health. When we Ferment our foods we are essentially partially digesting them before we eat them.

In her book Nourishing Traditions, author Sally Fallon says “the proliferation of lactobacilli in fermented vegetables enhances their digestability and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotics and anti-carcinogenic substances.  Their main by-product, lactic acid not only keeps vegetables and fruits in a state of perfect preservation, but also promotes the growth of healthy flora throughout the intestine”

Adding more probiotic foods to your diet can provide the following health benefits:

Improved digestion, stronger immune system, increased energy from internal production of vitamin b-12, which also aids in hormone synthesis

Healthier skin: probiotics are said to improve psoriasis and eczema, healing from inflammatory bowel disease, and leaky gut, GERD, weight loss

Beneficial bacteria seem to have a positive impact on inflammation, reducing common biomarkers of inflammation including c-reactive protein.

People with inflammatory conditions have been shown to have inflammation of the digestive tract which results in increased intestinal permeability.  This enables certain bacteria to cross the intestinal barrier, get into the bloodstream and trigger inflammatory responses.

Probiotics and mental health;  new studies are coming out all the time showing the mental health benefits of probiotics. Called “psychobiotics”, a subset of probiotics,  the belief is that key bacteria enhance the performance of neurotransmitters by sending a signal through the vagus nerve which runs between the brain and abdomen.

A study out of UCLA found that eating probiotic yogurt twice per day positively  influenced emotions, as evidenced by functional MRI. There are studies from a variety of universities that point to the usefulness of probiotics in mental health, both for anxiety, depression and aggressive behaviors, as well as showing connections between the gut biome and  Parkinsons  disease symptoms. Researchers are looking into connections between gut dysbiosis and cancer, type2 diabetes and obesity , asthma and sinusitis.

What is fermentation?

Fermentation is a metabolic process whereby an organism converts a carbohydrate, such as a starch or a sugar into an alcohol or an acid.  Yeast for instance, converts sugar into alcohol, and bacteria convert carbohydrates into lactic acid. Fermentation was used traditionally as a food preservation strategy and has been around for thousands of years.  The earliest record of fermentation dates back to 6000B.C. in the fertile crescent, and most civilizations have at least one fermented food in their culinary heritage. In West African countries, fermentation is a critical component to food safety, beyond preservation, as some roots need to be fermented to be safely edible, like cassava, additionally, fermented foods have been proven to protect against foodborne illnesses in regions that have poor sanitation.

Why Fermented Foods?

Michael Pollan, in his foreward to Sandor Katz’s book The Art Of fermentation states that “we are discovering that one of the keys to our well-being is the well-being of the microflora with whom we share these bodies, and with whom we co-evolved and it looks like they really, really like sauerkraut”

“Co evolved symbiotic relationships between bacteria and multicellular organisms area prominent feature of life on earth “ stated Jeffrey Gordon and Jian Xu, molecular biologists in  Katz’s book.

To quote from the Art of Fermentation: “the human body is a genetic landscape that is made up of the human genome and bacteria.  Bacteria outnumber our DNA cells by more than 10-1.  100 trillion of these bacteria are found in our intestines”.

Reasons to eat fermented foods:

1. Fermented foods are easy to digest since the fermentation process breaks them down and eating fermented food helps us to absorb the nutrients we consume
2. Our bodies need enzymes to properly digest absorb and make full use of food. As we age, our supply of enzymes decreases. Raw fermented foods are rich in these enzymes
3. Fermenting food actually increases the vitamin content. The type of vitamins present is dependent on the strains of bacteria present. .
4. Fermented foods restore the proper balance of gut bacteria and gut bacteria provide us with immune defense by “outcompeting” invading pathogens. Like a battle of good vs evil, where good always wins.
5. Intestinal bacteria are able to modulate gene expression including that for immune function. “ Evidence of an active dialogue is rapidly unfolding between intestinal bacteria and immune cells of the intestinal lining”.  (Katz, The Art of Fermentation)
6. Bacteria are capable of providing genetic material and transferring it to other bacteria.

There are 2 types of fermentation  :

• Lactic acid fermentation. Lactic acid bacteria are present in the soil and therefore on the things that grow in the earth. There are also strains of lactic acid bacteria naturally present in dairy milk. Lacto-fermented foods are the foods that can be called probiotic based on their production of health enhancing bacteria. The Fermentation process enhances digestibility and transforms vegetable into rich vitamin and mineral sources.

Lactofermented foods include:

Sauerkraut, kimchi, pickles and pickled vegetables, yogurt and cheese

Lactic acid fermentation aka lactofermentation is an anearobic process whereby lactic acid bacteria, mainly lactobacillus, converts sugar into lactic acid which acts as a preservative. In vegetable fermentation, salt plays a critical role  by creating conditions that favor the good bacteria preventing growth of pathogenic microorganisms, pulling water and nutrients from the substrate and adding flavor. Though necessary, salt will slow down the fermentation process . Lactobacillus is used to convert lactose into lactic acid in yogurt production  and in production of fermented vegetables. The beneficial bacteria produced via this lactic acid production are called probiotics

2. Bacteria/Yeast/mixed ferments:

The yeast and bacteria  work together to create an physical structure which in the case of the kombucha SCOBY is a matrix of cellulose. In the case of the kombucha SCOBY the yeast consumes the sugars in the tea which in turn are consumed by the bacteria and use to create more  SCOBY and the actual kombucha

Examples: kefir, water kefir, kombucha, ginger beer, sourdough starter

OTHER COMMON FERMENTS:

Acetic fermentation: wine vinegar, malt vinegar, apple cider vinegar; these bacteria live in the air and require air ( aerobic) Unlike typical aneaerobic fermentation

Yeast fermentation: yeast eats sugar and create carbon dioxide and alcohol… beer, wine, and bread

Mold ferments:

Tempeh, koji ,( which makes miso, sake, and soy sauce), some cheeses

Prebiotics and Probiotics (from “PREBIOTIN” web page)

Prebiotics and probiotics can be found in supplement form, but probiotics may not harmonize with your own gut flora. Everyone has a unique collection of microbes that inhabit their gut, skin and mouth. When starting to add probiotics to your diet, GO SLOW…you need to give your body time to adjust to these new microbes which your body may not have seen in a long time, if ever.  Be aware that you may have a “die off” reaction called a Herxheimer reaction that can feel like the flu, as your body tries to detox from the dying BAD bacteria and as the new GOOD bacteria take its place. Drinking lots of water and taking it easy on the probiotics will help, as will reading about Herxheimer reactions…lots of info on the internet.

Pre- biotics act as food for probiotics. They are a type of fiber that probiotics thrive on.  Primarily undigestible plant fibers, prebiotics are commonly found in many foods that are high in fiber. Taking prebiotics helps to increase the number and type of good bacteria in the gut.

Some common ones are oatmeal, flax, barley, whole grains, leafy greens, berries and bananas, legumes, honey, soybeans ,unpasteurized apple cider vinegar, raw garlic, raw leeks, raw onions , raw dandelion greens, raw Jerusalem artichoke, and raw chicory root in addition to cooked onions, raw asparagus, raw wheat bran, raw banana.  There are prebiotic supplements like “Pre-biotin” which provides at least 5 grams a day of mixed prebiotics which seems to be the recommended amount for keeping your probiotics humming along. We used to get plenty of probiotics in our diet from eating foods grown in good soil and by fermenting foods to preserve them in the absence of refrigeration, but the availability of refrigeration and agricultural  preserving methods like soaking foods in chlorine prior to processing has eliminated a lot of these good bacteria, in fact, our non-organic foods often contain antibiotics which destroy the good bacteria in our systems .

Probiotics are live beneficial bacteria . They are found in fermented foods and fermented drinks like yoghurt, kefir, cheeses, sauerkraut, kimchi, kombucha, beer and wine.

Also important to know that there are “transient” and “colonizing” probiotics. Different probiotics do different things for our body depending on the strain. Some are good for heart health and cholesterol management, some regulate blood sugar, some are anti-cancer, some assist with bone health, some help with immune modulation. ( excellent info on this http://lifespa.com, from John Douillard, an excellent ayurvedic practitioner) Ideally we should  re-colonize our gut rather than relying on having to take a probiotic daily ( true with transient strains)

Studies/references:

http://bodyecology.com  Your gut can Influence How you Feel: It all starts with GABA and Serotonin

http://Health Impact News.com , John P. Thomas   Sauerkraut : anti-cancer fermented food that restores gut flora

http://www.optibacprobiotics.co.uk/blog/2014/12 Parkinsons disease linked to gut bacteria

Sandor Ellix Katz : The Art of Fermentation

http://newsroom.ucla.edu/releases/changing-gut-bacteria-through-245617   Changing gut bacteria through diet affects brain function

http://www.culturesforhealth.com   They have information on everything about fermented foods and have a great online store and FAQ section

http://Mercola.com

Joe Leech, dietician…blog

KEFIR

(Per Joe Leech dietician, blog)

Kefir Is a cultured product, similar to drinkable yogurt, but it contains both beneficial yeast as well as beneficial bacteria

Kefir is a fermented drink made by using cow or goat milk to which kefir “grains” are added. They aren’t really grains in the true sense,  these grains resemble cottage cheese or cauliflower. They are a culture of yeast and lactic acid bacteria.  When put into milk at room temperature, the grains multiply and ferment the sugar in milk. The grains can be removed and reused over and over again in fresh milk.

It originated in eastern Europe and southwest Asia, and the name comes from the Turkish word “keyif” which means “feeling good” after eating.

Kefir has a more sour taste than yogurt and tends to be effervescent…this fizziness is a function of the fermentation process.

While yogurt is probably the best know probiotic food in the western diet, kefir has many more strains of bacteria and yeasts, which makes it a very dense source of probiotics.  Most fermented dairy products are made from fewer strains and don’t contain yeasts.

It’s a rich source of protein, calcium and b-vitamins

Kefir is also known to have antibacterial properties. Studies have shown that the strain of bacteria, known as lactobacillus kefiri, which is unique to kefir can inhibit the growth of some harmful bacteria including H. Pylori ( known for causing peptic ulcers), Salmonella and E.coli

Kefir is great for bone health, it’s a great source of calcium and vitamin K2, which is important for calcium metabolism. Supplementing with vitamin K2 has been shown to reduce the risk of fractures. Kefir apparently increases calcium absorbtion by bone cells, which can then leads to improved bone density.

Some studies have shown that kefir can inhibit the growth of cancer cells in non- human studies

Probiotics, including Kefir, kombucha, kraut, yogurt and kimchi help to restore the balance of friendly bacteria in the gut. Kefir has been shown to help improve diarrhea and IBS.

Because the lactic acid bacteria in fermented dairy products turn the lactose into lactic acid, and due to the presence of beneficial enzymes as well, these foods are much lower in lactose, and are generally well tolerated by people who have lactose intolerance issues.

Allergic reactions are caused by inflammatory responses against harmless environmental substances. In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma

Kefir

It is incredibly easy (and fast) to make, but can be fussy around temperature and timing, so be forewarned!

( Please consult the Cultures for Health website for more info, or the internet, which is loaded with info.)

1. Start with 1-3 tablespoons of kefir grains in a jar ( You can buy these online or get some from a friend)
2. Add 2 cups of milk, organic grass-fed milk is best.

(If using raw milk, you must go through a tempering process, as the grains have generally been created with pasteurized milk and will take longer to “recognize” the raw milk.  The information is readily available on the internet . The website/store “Cultures for Health” has great

information on all of the things we are talking about today, and carries kefir grains for both dairy and non-dairy kefir, which can be made with coconut water.)

3. Leave some room at the top of the jar
4. Cover lightly with a lid or a clean dish towel
5. Leave on the counter for 12-36 hours, and when it starts to look thickened it’s ready ( Ideal temperature is around 75 degrees. If your kitchen is too cold, you can place it in an electric oven with the light on, or in a gas oven (the pilot light should do the trick)….I have found it’s helpful to have an oven thermometer to keep an eye on the temperature. Kefir may take less time to ferment in hot weather, so definitely watch it more closely then.
6. Strain the Kefir into another vessel and save the grains that are left in the strainer for a new batch. If not immediately making more kefir, put the grains into a cup of fresh milk and refrigerate until ready to use. Refrigeration slows down the fermentation process.

( Use a plastic strainer if possible. Though I generally use a stainless steel one. Most sources want all of these ferments to avoid metal utensils  as much as possible. Use a glass or plastic container I reuse kefir containers from store bought kefir (  Keep in mind that kefir is effervescent, and because of this it will act like a sparkling drink and will give off gases that expand in whatever container its kept in.  This is why store bought kefir often feels swollen in its plastic container. )

Kefir nutritional info:

For every 6 oz. of kefir:

100 calories

7-8 grams of carbs

3-6 grams of fat

6 grams of protein

Good source of calcium,phosphorus, vitamin b-12, b-2

Kombucha

Both Kombucha and Kefir contain bacteria and yeast

The kombucha SCOBY which is sets up the fermentation process of sweetened tea  stands for “symbiotic culture of bacteria and yeast.”

Kombucha has been around for thousands of years. Thought to originate in China, it has become popular in the West as a healthy alternative to soda.  Made with sweetened fermented black or green tea, Kombucha is easy to make at home. ( There have been few studies that have shown true health benefits of Kombucha, unlike kefir and kraut, which have been widely studied)

Some purported benefits of Kombucha:

1. Abundant in anti-oxidants like vitamin C, E, and beta carotene, and polyphenols
2. Good for energy: Kombucha sets iron molecules free from black tea which theoretically increases levels of blood hemoglobin and improves the absorption of non-heme iron
3. Helps to heal gastric ulceration
4. May help to lower cholesterol
5. May help to prevent kidney stones
6. May help to lower blood sugar
7. May help with asthma due to it containing theophylline, a broncho-dilator.

Kombucha recipe:  (Please consult Cultures for Health website or the internet for more info), but here are the basics:

To make one gallon of Kombucha you need

1. 1 gallon glass container or non-reactivre , non-porous ceramic
2. 8 black or green tea bags…don’t use flavored or herbal tea
3. 1 cup of sugar
4. 1 SCOBY in at least 1-2 cups of kombucha tea as a starter
5. 13 cups of filtered water

Make sure to have a SCOBY ready at room temperature.

Boil water and steep tea bags for at least 5 minutes, remove tea bags add 1 cup of sugar to this,  stir until the sugar is dissolved.  Cool to room temperature. Place mixture into container and gently place SCOBY on the surface.  It may float or sink, don’t worry either way is fine. Cover with a towel or paper towel and rubber band around the top to prevent fruit flies.  Leave for 5-7 days, check for a nice balance of sweet and  with a spoon under the SCOBY.  To become fizzy, Kombucha needs a second fermentation in sealed bottles, so  when ready, take the SCOBY and 2 cups of liquid out and put in a container for future use.

Keep in mind that Kombucha is effervescent which means there will be gas pressure in whatever you bottle it in.

Strain the rest of the mix through a strainer into a pourable vessel and add up to 20 percent juice/flavorings. Pour this into sealable glass bottles like cleaned kombucha bottles or grolsch beer bottles. (Leave about 1 inch of headroom for expansion in the bottle).  Leave at room temperature for another 5-7 days, check to see if it’s as fizzy as you like.

When ready, refrigerate, and enjoy.

Sauerkraut recipes and helpful hints available on the Suppers website ! and also lots of information throughout the internet.