In A Pickle

Next time you eat a hot dog, don’t hesitate to load on the kraut. Fermented foods like sauerkraut not only taste good but do your body good.

“It’s linked to a million health benefits,” says nutritionist Monica Moreno, founder of Essence Nutrition in Miami. 

Fermentation is an ancient food preservation process in which sugars and starches are broken down by bacteria and yeast. It helps preserve foods and boosts your gut’s probiotics – aka beneficial bacteria.

In turn, eating fermented foods can restore the balance of friendly bacteria in your gut; make food easier to digest; and reduce irritable bowel syndrome symptoms as well as bloating, gas, constipation and diarrhea. Fermented foods can also improve sleep and bolster your immune system, lowering your risk of colds and infections.

“If you have a healthy, robust and diverse microbiome, you may be less susceptible to certain diseases,” Moreno says.

Fermented foods are also linked to weight loss, she says: “We know that people with obesity and inflammation compared to those of normal weight have different patterns of certain strains of probiotics.”

However, Moreno doesn’t recommend probiotic supplements. They may be harmful. Instead, “take a food-first approach,” she says. 

And keep in mind that sauerkraut isn’t just for hot dogs. Moreno uses it as a sauce on top of white fish, as a salad dressing or as a dip. She also raves about kefir, a runny fermented yogurt, but warns against sugar-loaded varieties. Other fermented foods include yogurt, miso and tempeh.

While these are safe for most people, common side effects include gas and bloating.

“They tend to have a lot of salt, so be cognizant of that,” Moreno says. O

Foolproof Fermenting

Want to make fermented foods at home but not sure where to start? Check out FarmSteady, a Brooklyn company that makes DIY kits, containing tools and ingredients, for making pickles, fermented vegetables, sauerkraut, kombucha and more. All you need to provide are the fresh veggies – and the manpower. farmsteady.com