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In this Issue... |
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Dr.
David Williams... To learn more about Dr. Williams and the values underlying what he does each month in Alternatives, visit his Web site. |
Digestive Comfort Food
Dear
Reader,
For many, fall brings to mind cozy days at home, with "comfort food" readily at hand. That's somewhat the way I think, too. I'd bet my idea of comfort food is somewhat different from most people's, though. I prefer fermented foods.
I've dedicated
numerous issues of Alternatives to the importance of getting fresh,
unprocessed fermented foods in your diet. These foods balance the bacteria
levels in your gastrointestinal tract, aid digestion, promote healthy
bowel habits, and boost your immunity. I particularly like yogurt and
fermented vegetables, especially sauerkraut.
True Yogurt is Most Friendly
By definition, yogurt is milk that has been fermented with a culture that
contains the lactic acid producing bacteria streptococcus thermophillus
and lactobacillus bulgaricus. Your body needs these friendly bacteria
for proper digestion and a healthy gastrointestinal system.
True yogurt, meaning yogurt that hasn't been heat-treated, contains an abundance of the friendly bacteria your body needs. These bacteria stay in your gastrointestinal tract for about 5 to 7 days after you eat yogurt—and while they're taking up residence in your body, they work extremely hard to keep your digestive system, and your entire body, healthy.
If you've ever tried to make your own yogurt, you already know how difficult it can be. You have to boil the milk, without letting it curdle or burn. Stir in the cultures. Then, cool it while monitoring the temperature with a thermometer.
A better, far easier way to make yogurt is with a specially designed yogurt maker. I've tried many of them over the years, and one of the best I've found comes from a company called Euro-Cuisine. The Euro-Cuisine Yogurt Maker is extremely easy to use and makes healthy and delicious yogurt.
If you don't want to make your own yogurt, there are some good options on the market, but you have to be careful and read the labels. Most of the yogurt products available here in America are laden with too much sugar and artificial ingredients. Plus, even if the package says it contains "live and active cultures," some of the potency of these beneficial bacteria is lost over time. By the time the yogurt is packaged and shipped to the store, and then stored on the shelf, some of the effectiveness of the cultures is diminished.
I recommend Stonyfield Farm organic yogurt (available in health food stores) or White Mountain Bulgarian yogurt, which is sold primarily in Texas, with sporadic distribution throughout the Midwest and East Coast regions. Both of these brands are likely to contain beneficial bacteria that are still alive and kicking.
If yogurt isn't for you, eating sauerkraut is another great way to protect the balance of bacteria in your gastrointestinal tract. Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum. L. planatarum is a very dominant strain of healthful bacteria our ancestors consumed regularly.
Don't think, however, that canned or commercially-prepared products (like sauerkraut) provide anywhere near the same health benefits as the raw product you can make at home. The FDA requires commercial sauerkraut to be pasteurized, which effectively destroys all the beneficial bacteria. That's why I make my own sauerkraut.
In the box
below, I've explained how to make your own sauerkraut. But undeniably,
making your own sauerkraut, as well as fermenting your own cabbage and
other vegetables takes some time and energy. To ferment cabbage and other
vegetables I use a crock pot from the Grain and Salt Society (800- 867-7258).
| Sauerkraut
(Makes 1 quart) |
| 4
cups shredded cabbage, loosely packed 1 tsp. juniper berries 1/2 tsp. cumin seeds 1/2 tsp. mustard seeds 2 tsp. sea salt 2 Tbsp. liquid whey (if not available, add an additional 1 teaspoon salt)* 1 cup FILZered water** In a bowl, mix cabbage, juniper berries, cumin, and mustard seeds. Mash or pound with a wooden mallet for several minutes to release juices. Place in a quart-sized wide-mouth Mason jar and pack down. Mix water with salt and whey and pour into jar. Add more water, if needed, to cover cabbage. There should be about one inch of space between the top of the cabbage and the top of the jar. Place a lid on the jar and close tightly. (Lacto-fermentation is an anaerobic [without oxygen] process and the presence of oxygen, once fermentation has begun, will ruin the final product.) Keep at room temperature for three days. Transfer to a root cellar or the top shelf of your refrigerator. The sauerkraut can be eaten immediately, but it improves with age. Note: It's normal for white spots or a white film to form on the surface of the liquid covering the sauerkraut. This is a form of yeast called kahm. Although it's totally harmless, it can impart a bad taste to the cabbage. I would recommend removing it gently with a spoon before using the sauerkraut. * If
you use whey, it must be in the liquid form, not powdered. You can
make your own whey by pouring yogurt into a cheesecloth, coffee
FILZer, or clean kitchen towel. Capture the whey liquid as it drips
into another container. Using whey allows you to decrease the amount
of salt needed and improves consistency. It is naturally rich in
both lactic acid and lactic acid–producing bacteria. |
Ideally, we should include a small amount of naturally fermented food in our diet each day. When I'm home that's exactly what I do. But when I'm away, that isn't always convenient or possible. That's when a probiotic supplement becomes important. Stress, changes in diet, contaminated food, chlorinated water, prescription drugs or over-the-counter medications, and numerous other factors can alter the bacterial flora in the intestinal tract. To play it safe, and to stay in the habit, I now take a probiotic every day, even on the days when fermented foods are readily available.
Keeping your gastrointestinal system healthy is critical for maintaining a vibrant life. You'll feel the difference in your digestion, the regularity of your bowel movements, and your overall good health.
Till next time,
Dr. David Williams
