To boost beneficial bacteria in the gut most people choose to take probiotic
supplements, but consuming fermented foods regularly can improve your gut health
and support a healthy gut microbiome. Kefir, pickled vegetables, tempeh,
sauerkraut, kimichi, miso, kambucha, yogurt are all rich in probiotics and are easily
found in grocery stores or simply prepared at home. (see recipe) To maintain your
healthy gut , you need to feed the good bacteria the food they love. These are
prebiotics , particular fiber sources that ferment in the gut creating beneficial
bioactive compounds.
Include these prebiotic foods in your diet:
Jerusalem artichokes, legumes, leeks, chickory root, asparagus, garlic, onions,
quinoa, oats, dandelion greens etc.
By making appropriate lifestyle changes such as regular exercise, good sleeping
habits, and stress reducing activities (yoga, taiji, qigong-duh!) as well as maintaing a
healthy diet low in sugar and rich in vegetable sources.
HALF SOUR PICKLES
4-6 small cucumbers
1 quart distilled water
1-2 cloves garlic chopped
1-2 tsp dill seed
1 tbsp dried dill (1/4 cup fresh dill)
2 tbsp sea salt
2-4 fresh grape leaves
Soak cucumbers in ice water for 1 hour to enliven them. Place garlic, grape leaves and spices at
the bottom of a quart size mason jar. Add cucumbers to jar, packing them tightly.
Dissolve sea salt in the water and pour over cucumbers (add extra salt/water so they
are completely submerged). Leave an inch of space between top off water and the top
of the jar. Cover loosely with a kitchen towel or cheese cloth. Place the jar in a cool
space for 3-7 days, checking daily for liquid to become cloudy and bubbley. When
pickles reach desired taste, cover jar with a secure lid and refrigerate!
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