One question asked quite frequently in my practice is “Should I take a probiotic supplement or just eat fermented foods?”
While my patients are all different, for the majority of people I would likely say BOTH depending on your situation. While timing (such as travel or antibiotic use) may play a role in when to consume what, it is important to understand how food over probiotic supplements differ.
This history of fermented foods goes back for centuries. While the process of fermentation was (and is) a major method for food preservation, Mankind understood there were health benefits to eating fermented foods. Some examples of well-known fermented foods include:
- Yogurt and Kefir, dairy and non-dairy
- Sauerkraut (and other pickled veggies (see below)
- Pickles and pickled veggies like beets, carrots, cucumbers, garlic cloves, etc
- Miso
- Cheeses, sour cream
- Natto
- Raw vinegar (like apple cider with “the mother)
- Water Kefir
- Kombucha
So why should you care about them? In today’s society booming with nutritional supplement popularity, one can overlook the benefits of eating fermented foods.
- Unlike what may be seen in a specific probiotic supplement, fermented food done correctly is always ALIVE! Through different mechanisms, they can manipulate our digestive tract microbiome (“city” of microbes) unlike probiotic supplement powders or capsules.
- Also unlike particular probiotic supplements, there are different strains in different quantities which may have a larger impact on our systemic health. Easily said, there are things one cannot just get in a supplement when in food-form.
- Lactofermentation (the process bacteria undergo feeding on the natural sugar and starch of the food) can promote beneficial enzymes, vitamins (like B vitamins), essential fatty acids to form and remain present for our bodies to reap the benefits!
- Fermented foods are a very cost effective source of natural probiotics. Depending on the probiotic supplement, for those where cost can play a role in long term choices, probiotic foods are a something easily one can stay consistent with.
It is important to note not all fermented foods are liked, nor may they be well tolerated. People who are intolerant of histamine rich foods may find them bothersome, for example. Others may not like the stronger tastes (sour, or pungent in smell are just some of the descriptions you may note) fermented foods tend to lend. Regardless of what is your cup of tea in the fermented food department (yes that’s right Oolong lovers), I do suggest finding one you enjoy and add to your regular regimen. As with anything, if you have a digestive concern or condition (think SIBO, dairy allergy, histamine intolerance, etc) reach out and see how I can assist you incorporating these foods into your regimen.
