#tbt day here at #goodfoodHQ, as we look back on the #mondaybasics series of 2016.

I can’t believe I haven’t reposted this one yet. It’s one I talk about ALL THE LIVE LONG DAY. Maybe that’s why. It’s a crucial step in making real food your ally, though. So if this is news to you, read up!

EAT THE FERMENTED FOODS.

COLES’ NOTES:

It’s all about supporting GROUND ZERO for chronic inflammation — THE GUT.
It’s how it was done traditionally, in all corners of the globe, for all the people everywhere. Yay evolution! Get back on the train!
GO SLOW. Start at 1/2 tsp once a day. Build from there.

This is one of those fundamental changes that will slowly and irrefutably support increasing your digestive fire, reduce inflammation, support immune function and love you up from the guts on out.

Let’s talk all things fermented. Partly because I have seen such big health improvements for myself since introducing these yummy things over now, six years ago, but also from anecdotal tales from clients and class participants about how much fermented foods have benefited them on their trails.

Not to mention, ferments are seeing a kind of renaissance these days, it would seem! And with good reason. Read on for more.

This is one of those fundamental changes that will slowly and irrefutably support increasing your digestive function, thereby improving how you assimilate those foods you eat (meaning you'll get more goodies out of the food you're eating, so making your food dollar go even further!).

Fermented Foods are a cornerstone of my practice, and including them in your day's food choices will be a critical component to supporting your sweet self to improved health and vitality.

Adding fermented foods to your regimen will help in myriad of ways, from supporting your immune system (70%+ of which lives in your gut!), to lowering inflammation in the body, to helping break down foods.

They also boost the vitamins and mineral content of your food by freeing up more of those nutrients, and producing some of those all-important Bs as a side benefit of hanging out in your guts.

THE TRADITIONAL DIET PIECE OF THE PUZZLE

People have been fermenting for millenia, tracing back even to the ancient Greek. Fermentation has been a steady way of the traditional life in just about every nook and cranny of this earth.

People were doing this before they had freezers or had figured out how to can things. It was the original food preservation method that ensured that when the 187 cabbages ripened all around the same time in your Bubbie's garden, she could toss them in a barrel with enough salt to taste 'just so', leaving time to do the magic and alchemy. Over time, this cabbage would sour just right, and be the perfect accompaniment to a warm stew or pot roast in the middle of winter.

Trying to eat those 187 cabbages all before they would go bad? Not possible. Talk about spoilage. Talk about waste. But salting and packing them so no air could spoil the lot? Turned them into delicious morsels that would ensure veggies could get you through winter. She was smart, your Bubbie.

FOR THOSE WHO WANT THE SCIENCE

Fermenting cabbage and other cruciferous vegetables keeps the indole-3-carbino intact, a well researched cancer fighter that has also been shown efficient in removing excess estrogen.

Fermentation by-products also nourish our intestines and colon and contribute to increased nervous system health, including moods and hormone regulation (important for all bodily processes).

They also help regulate dietary fat absorption, and help facilitate energy production.

Oh and one of my favourite things, these good gut guys also chelate out heavy metal toxins! Crowd out the bad bacteria!

They also produce loads of the B vitamins as a thank you for giving them a place to hang out! They help prevent kidney stones and help detoxify endocrine disruptors!

As if that weren't enough, they help neutralize the negative effects of pesticides.

I mean come on, right? The list really does go on and on.

We are outnumbered 10 to 1, bacterial cells to human cells
on every surface of our body.

The palm of your hand holds more bacteria than the entire current human population on earth! Wouldn't you want a say in what kinds of bacteria reside there?

WHERE DO YOU GET FERMENTED FOODS?

You can make your own, of course. Bubbie would be proud. Your Halmeoni would beam if you’d try your hand at her kimchi recipe. Your Set Ayat would sing your praises if you tried your hand at making injera. Your Abuelita said to call her as she’d love share her recipe for curtido.

If you can’t call your grandmother and you're keen to get going on your own, you might want to visit some recipes on my blog for a few ideas. Just click on ferments when on the blog's home page to find them.

Of course you can purchase these foods in natural health food stores, specialty shops like The Light Cellar, at Farmers Markets or in the natural health aisle of your favourite grocery store. Be sure to purchase ones that indicate that they are still live or contain probiotics! Talk to your makers! Read your labels!

A good tip in order to find them is to first look in the refrigerator section. Make sure the label says RAW, FERMENTED, PROBIOTIC, unpasteurized, ‘with mother’ or lists the strains of bacteria on the packaging. If they’re keeping it probiotic and ensuring those bugs are alive, they’ll be sure to mark it as such on their packaging!

Typical fermented foods to look for:

apple cider vinegar
yogurt
milk or coconut kefir
sauerkraut
pickles
relish
horseradish
kimchi
kombucha
miso
water kefir
kvass
some preserved lemons
some sour creams
cheese
buttermilk
quark
skyr
creme fraiche