Do Pickles Make You Healthier?

I often like to experiment with food, so I just buy something at the Farmer’s Market, and I see what I can do with it. This week it was pickling cucumbers. Yes, a little odd, but go with me here.

I actually started this pickling craze last summer and posted all kinds of pickled veggies to my Instagram account (find me @bevrellanutrition). Hubby does love them, and I think I’m just craving pickled/fermented foods. I did learn while researching this article that there’s a distinction between pickled and fermented—we’ll will get to that in a few minutes.

What’s my craving around fermented foods? I’m not sure, but you may have heard that they are a probiotic food. Probiotics are live microorganisms that boost your gut health. In fact, you may have seen all the hype surrounding *this* brand of yogurt or a supplement that will take all your cares away.

You should pay attention to probiotics and specifically fermented foods because they can support your gut health in a way that many other foods can’t.

You see, there are tons of microorganisms that are found in our gut, some good, some bad; some actually sit on the fence and decide who’s winning to join their team. They are opportunistic bacteria. We need probiotics to help the good bacteria win because any time we can stack the deck against the bad bacteria, our overall health will benefit.

A synopsis from the Harvard Review informs us that an imbalance of gut microbes can lead to health problems. This happens because the walls of the intestines are worn out and start to leak their contents into the bloodstream. Yep, leaky gut again. We’ve talked about this a lot, and it can cause some real damage in all parts of our body. It’s known that bacteria, once floating around in the bloodstream, will cause issues in the part of our body that’s most vulnerable. That could result in diabetes, heart issues and some studies show, even obesity.

From the Harvard Review  “Chronic exposure to these substances leaking out from the intestines has been linked to a host of health problems, ranging from asthma and eczema to schizophrenia and Alzheimer's disease. Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking.”

So that’s cool. But besides the fact that a healthy gut will keep us from getting a chronic disease, there are also many other benefits of having plenty (and the right kinds) of beneficial bacteria in our gut. Let’s stack the deck for your health by indulging in foods with probiotic cultures or that are fermented.

But first the difference between pickled and fermented. Because I was confused.

Pickling and fermenting can overlap. According to that crazy internet, pickling involves putting food into an acidic brine to produce a sour flavor. Fermenting gives food a sour flavor without any added acid.

The difference, it appears, is the addition of acid vs. salt.

Here’s a great article that goes into the differences between brining (which produces that yummy turkey my friend Gwen makes for Thanksgiving), marinating, pickling and fermenting:  Pickling v Fermenting

So in the case of my pickles, they aren’t fermented, just pickled, because I add vinegar, not salt. So I won’t get that great gut benefit using my current recipe. Time to find a new recipe, I guess.

If you just want a list of the fermented foods that will be a terrific addition to your diet, here are some you may or may not have considered:   

First The Obvious:

Yogurt:  why yes, those “live cultures” are really good for you. But watch for added sugar that renders yogurt worthless as a healthy food. You want that sour taste, not a sweet taste, from your yogurt. Furthermore, the sugar will help to promote the bad bacteria, not the good stuff. And for you dairy abstainers, look for a high-quality coconut or almond yogurt. Unfortunately, they are even more difficult to find without added sugar. The So brand of coconut yogurt, unflavored, is a good place to start.

Sauerkraut:  Maybe not your favorite food, unless you have German heritage like my friend Ute, but a tablespoon a day is great for your digestion.

Vegetables/Kimchi:  Back to my vinegar/salt discussion. If you know that the vegetable has been “cured” in salt, it counts as a ferment, not a pickle. And kimchi is made exactly like that. If you are reading this and haven’t received my recipe for kimchi, send me a note at:  Barwellness@comcast.net and I’ll send it to you. Kimchi is so easy to make and yummy, with or without spice.

Kombucha:  You can make your own or grab one at your nearest grocery. But again, watch out for that added sugar. A little goes a long way.

Sourdough bread: A nice idea and it meets the criteria if prepared properly. But if you can’t do wheat or gluten, you are out of luck.

Cider and Beer:  A favorite of a friend of mine when I posted about fermentation on FB recently. Drink responsibility.

Some That Are Not So Obvious:

Kefir:  Are you a kefir fan? I’ve not tried it. Kefir is a dairy product (mostly, there are non-dairy versions out there too). It’s thinner than yogurt and can be enjoyed like milk or made into other things like a ranch dressing.

Miso: If you’ve never used miso in your cooking, try some. It has a delicious umami flavor. It keeps in the fridge awhile too. It’s a product of fermenting soybeans with koji fungus and salt.

Tempeh:  A great meat alternative for vegetarians, and it’s also full of protein. Like miso, it’s a ferment of soybeans.

Some cheeses and cured meats:  You may get a little probiotic benefit from your next cocktail party.

Mezcal:  Speaking of that cocktail party…who knew?

Some I’ve Never Tried:

Natto:  I’ve heard of natto through my nutrition studies. These are sticky soybeans that are eaten as a snack in Japan. Please ping me if you’ve tried it.

Beet Kvass (or any Kvass):  There are great fermenting traditions in the around the world and, I’m certain, there are ferments about which we will never hear. This one is a drink from Russia and Ukraine and is simply a mixture of beets, water and salt. Grab a recipe here:  Beet Kvass . I think I might experiment with it soon.  I recently suggested it to a client as a natural remedy for constipation.

No excuses! Here are plenty of ferments for you to either make or buy to improve that colony of “good” bacteria in your gut. A little really does go a long way; only a tablespoon or so a day is the recipe for a healthier digestive system.

To your health,

Bev

PS:  If you think your digestive issues won’t be solved by a tablespoon of kimchi, let’s talk! Sign up for a free 30-minute consultation here.