Do you have culture in your diet?

Finding culture in your daily nutrition is key to a strong immune system and good digestive support. What are cultured foods and why should you make them part of your nutrition plan?

When you talk about cultured foods, it refers to the foods being fermented. Fermented foods have been through the lacto-fermentation process and have beneficial microorganism or “probiotic” properties. Bacteria and yeasts break down sugar and starch during fermentation, creating beneficial enzymes and good bacteria. This makes fermented foods a good source of essential nutrients and immune system support.

Once the bacteria breaks down the sugars and starches, it enhances the availability of key enzymes and bacterial balance in your gut. The so-called "good bacteria" in your digestive tract is where the largest benefit occurs from cultured fermented foods. So why worry about getting fermented foods into your diet?

The need for fermented foods start with the fact that your gastrointestinal system plays a critical role in your immune system and immune response. Every day, when you eat and breathe you ingest pathogens and toxins. Your gastrointestinal system becomes a primary contact point for bacteria, viruses and toxic substances. Because of this internal exposure to the environment, your digestive tract has a huge number of immune cells that reside within it.

I have mentioned before in other columns that your gastrointestinal system makes up almost 70 percent of the entire immune system. Your immune response in your digestive tract uses the immune cells as part of the innate immune system. It is thought that a diverse bacterial environment in your gut also boosts your adaptive immune system, creating and supporting specific immune cells to fight known antigens. Therefore, a balanced and healthy digestive tract fortifies your ability to fight off illness and dispose of toxins.

Another positive aspect to eating cultured foods is its ability to help you absorb food better. When you have a proper balance of gut bacteria and an abundance of digestive enzymes, you absorb more of the nutrients in the foods you eat. Fermented foods can also help your body stay in good pH balance. When you eat, the residue left behind by food is either acidic or alkaline. Fermented foods support an alkaline ph and help keep you in balance. Processed foods, sugars and meat tend to keep your ph more acidic and unhealthy. Other very interesting research suggests a strong link between healthy diverse gut bacteria in children and can have a positive influence in their behavior. Additionally, new research has also found a link between certain good microorganisms helping to prevent children from developing asthma.

Here are a few great cultured foods you should include into your daily nutrition:

Greek yogurt

Specifically Greek yogurt low in sugars with active cultures can deliver toward 100 million probiotic cultures per gram. High in protein and low in carbs, it makes a perfect food to add to your nutrition.

Sauerkraut

Organic sauerkraut is made from cabbage and salt; fermented cabbage is a another good way to get probiotics and fiber into your diet. It is gluten-free and tastes great.

Kimchi

The common Kimchi is found in the form of fermented cabbage which is spicy and great mixed with scrambled eggs. However, there are hundreds of different types of kimchi made with everything from cucumbers to radish and onions and can be eaten as a small side with each meal. It can be found in most supermarkets or in Asian markets.

Kefir

Kefir is a fermented milk product, very healthy with a tart yogurt taste. This ancient cultured food is loaded with amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins. You can find lactose-free Kefir which is also full of calcium and probiotics. Kefir also promotes better digestion of fats, proteins and carbs.

Miso

This fermented paste is made from barley, rice or soybeans using the bacteria Aspergillus. Miso paste and miso soup are great additions to your diet. A little goes a long way and it is high in sodium. Miso can be mixed and used in a number of dishes, so experiment — it adds great taste.

Kombucha

One of my favorite drinks is Kombucha. Kombucha is brewed with tea — typically black or green using a symbiotic colony of bacteria and yeast or SCOBY. You can buy Kombucha at most grocery stores or brew your own. Local health food stores sell the SCOBY’s in the refrigerated section by the yogurt. Kombucha is often flavored with ginger, herbs or fruit and is very tangy and refreshing.

There are so many success stories around dramatic shifts happening to unhealthy and sick people who started to get their gastrointestinal system in balance with cultured foods and good bacteria. Humans have been eating cultured foods for thousands of years, so it is pretty clear — fermented foods and drinks have many benefits for your internal health.

If you are already getting cultured foods each day in your diet, great. If you’re just getting started, go slow; try different fermented foods. Keep in mind it is possible to get too much of any good thing too quickly, so pace yourself. Bottom line, a balanced gut loaded with good bacteria has wide-ranging health benefits beyond what even science has been able to identify so far.

Judd Jones is a director for the Hagadone Corporation.