Get some culture... in a glass... in a bowl.

Monday, January 17, 2011

By Stacy Mobley, MPH, ND Student (SCNM)

Holistic practitioners understand a key factor underlying optimal nutrition absorption, decreasing inflammation, healthy skin, immune system function and abundant energy is balanced gut flora.

Aside from quality probiotic supplements used in clinical contexts where else might one turn for beneficial gut flora?The next time you decide to have a drink or grab lunch, think about adding one of these dishes/drinks below.

This is by no means a comprehensive list of probiotic containing foods/drinks, but definitely a great start, and an easy list to pass along to others:

Kombucha: A Russian fermented tea packed with antimicrobial and antioxidant properties. It is said to increase energy, decrease liver toxicity, and provide lots of vitamin B.

Wara: A milk-like fermented drink well known in Africa (Nigeria) for its ability to prevent diarrhea and constipation. It is packed with eight strains of Lactobacillus. It also inhibits Listeria monocytogenes, Listeria innocua, Clostridium butyricum, Clostridium perfringns, Bacillis cereus and S. aureus.

Miso: the result of fermenting soybean, brown rice, or another grain with koji. This tan to brown paste can be used to make soup or as a spread on crackers or other foods. It is naturally high in Zinc, Manganese, copper and Vitamin B. It is also a source of protein.

Kefir: This lactose free “milk-like” drink contains anti tumor and anti inflammatory properties via kefiran, a soluble polysaccharide. It has been known to reduce blood pressure, cholesterol and blood sugar levels. It is made by adding kefir grains to cow, goat, sheep, coconut, rice, or soy milk. There is even a way to make water kefir!

Kimchi: a Korean dish made from Chinese cabbage, carrots, peppers, and other ingredients contain not only lactobacillus kimchii but a high dose of beta carotene, calcium, iron and vitamins A, B, and C.

Natto: fermented soybean, a Japanese breakfast dish that contains a healthy dose of plant protein! It also contains lots of Vitamin K and an enzyme, nattokinase that is known to break down blood clots.

Sauerkraut: A high source of Vitamin C and digestive enzymes. It is made by fermenting cabbage and salt. This dish, like the others listed, can be used in a variety of ways. It is best known in the West as a hot dog condiment.

Tempeh: This protein packed Indonesian delight is made from fermented soybean using a fungus called rhizopus oligosporus. These nutty patties can be used in stir fry, as meatless burgers, or simply eaten as a side dish to a yummy soup. It contains a natural antibiotic (heat resistant, may I add) that can fight certain bacteria like S. aureus, which can cause pneumonia and sepsis!

posted by Innate Response at

12:53 PM

Get some culture... in a glass... in a bowl.

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