For most of us, the idea of consuming bacteria to improve our health seems counter productive. But did you know that consuming probiotic-rich, fermented foods helps strengthen the immune system?
Gut health has become a huge topic in health and wellness circles lately and there’s good reason for it.
Probiotic meaning pro-life, when consumed in the appropriate amount in fermented foods and drinks can manufacture vitamins, increase the rate of metabolism, detoxify chemicals, promote cell growth, enhance the immune and nervous systems’ function and increase the production of enzymes.
Cultured Artisans is on a mission to help others ‘ferment to better health’ one sauerkraut at a time.
When conventional medicine failed to keep her well, Gillian Kozicki started investigating alternatives, starting with whole foods and a healthy organic diet. Then she met Sandor Katz, an exceptional fermenting culturalist at a Permaculture course they were attending in 2009 and she discovered the link between the two. And thus Cultured Artisans was born.
The latest buzz word to hit Sydney, Gillian will teach you everything you need to know about ‘fermenting’ and watch her prepare her special ‘Vitality Kraut’ recipe at the Vitality show from 10-12 October, Royal Hall of Industries + Hordern Pavilion, Sydney.
We caught up with Gillian to discover more about the fermentation process; the many health benefits; why it’s important to maintain a healthy gut; and how often we should consume fermented products.
For many who aren’t aware of the benefits of fermentation, eating off foods seems like the opposite to what you should be doing, can you explain the benefits of fermented foods?
I wouldn’t use the term ‘off’ to describe fermented foods, though that may be more a cultural perception than a hard and fast definition. As Sandor Katz, a global expert in fermentation, stated when recently here in Australia; “Fermenting is the desirable and intentional, transformational action of microorganisms.”
It’s a way of preserving foods that our ancestors have been doing for centuries, with many benefits.
Some key benefits are:
• Introducing a diversity of beneficial bacteria into the gut
• Strengthening the immune system
• Assisting digestion
• Improving moods
• Controlling sugar cravings
• Increasing energy
• Clearer skin
There’s been a lot of buzz lately about gut health, why is it so important to have a healthy gut? And what does that even mean?
It is so important to have a healthy gut because a healthy gut basically means a healthier you! It is how our body is nourished by what we consume.
The gut’s huge surface area largely accounts for the interaction of the outside world and our body. The gut’s surface area is made up of a mix of beneficial and pathogenic microbes which can support our health or ill health.
When you have an abundance of beneficial bacteria they crowd out and control the pathogenic bacteria and so maintain a balance to keep you healthy. The balance can be disrupted by antibiotics, stress and environmental toxins that result in pathogenic bacteria disrupting the balance and causing a dysbiosis that leads to poor gut function.
Our gut health impacts: immune health, food allergies, sugar cravings, leaky gut, inflammatory responses, weight, moods, skin, energy levels and autism. That’s to say the impact is huge and the scientific arena is spending enormous amounts of time trying to understand the complexity of these microbial interactions.
In simple terms, healing the gut, then consuming fermented foods and drinks will restore the balance and maintain a diverse range of beneficial gut flora.
What is a healthy gut? How do we know if it is or not?
A healthy gut has a diverse, balanced range of micro flora and is free from pathogens and parasites. A healthy gut lining enables fully digested foods to be absorbed by the body, not partially digested foods to pass through which are then recognised by the body as an allergen. If you are experiencing bloating, gas, constipation or diarrhea, mood swings, inflammation, allergies… if you are unwell, investigate if there is a gut basis to what you are experiencing. As Hippcrates said 2000 years ago ‘all disease begins in the gut’ so let’s start with the gut in striving for better health for us and generations to come.
How do fermented foods maintain a healthy gut? What do they do?
Fermented foods are alive and probiotic (pro-life) by nature. They contain millions of beneficial microbes therefore restoring the balance of good bacteria and yeasts to the gut when consumed.
During sauerkraut’s fermentation, the cabbage is pre- digested, so it is readily available to the body; its full of vitamins, minerals and digestive enzymes.
The abundant beneficial bacteria in fermented foods, can rectify gut imbalances (dysbiosis), by crowding out available space for pathogenic bacteria in the gut. Less pathogenic bacteria means less endotoxins, and a better functioning gut thereby strengthening the immune system, improving gut brain health and addressing unhealthy sugar cravings.
We all lead busy lives, is fermenting foods easy to do? What are some simple ways we can introduce fermentation into our lives?
Fermenting is very easy; especially when you work out the rhythms of the various ferments and start to see the benefits that you derive from consuming them!
A very simple way to introduce home made fermented foods into your life is by making your own Sauerkraut and adding it to your lunches or dinners. A recipe is available on our website (www.culturedartisans.com.au). Sauerkraut is almost as easy as chopping, massaging and packing cabbage into a jar. It is enhanced by the addition of salt, herbs and a diversity of additional vegetables, each with their own colour and texture. The addition of apple to sauerkraut may make it naturally sweeter for those who are new to the taste. Over time the body’s response to the new tart flavours of some ferments changes so that the palette accepts them as normal. This then makes it simpler to remove unhealthy sugar from the diet.
Health food stores, some cafes and even supermarkets are now stocking raw sauerkrauts, kombucha and milk kefir. Each of these have a different microbial composition, specific benefits and so can all be consumed in small amounts to reintroduce beneficial microbes to the gut. But, if time permits, each of these can be easily made and maintained at home!
How often should we eat fermented foods? Can you have too much?
I now eat some fermented foods with every meal and drink it in between! I can’t get enough but…… consuming fermented foods to me means looking at food as medicine and medicine as food, so I would recommend small amounts of a diverse range of ferments while being aware of the feedback from your body.
If you have underlining health conditions, they may need to be addressed with a holistic practitioner before fermented foods are appropriate for you. It is not about consuming volumes of these foods as they contain millions of beneficial bacteria in a single teaspoon. Ancient cultures consumed these foods and drinks as a natural part of their diet but modern lifestyles, constant stressors, the cumulative chemical load on our bodies and the depleted nutritional value in our food means we need to respect the powerful impact these fermented foods and drinks can have in our lives.
So, start consuming small amounts of fermented foods individually; then consume a diversity of different types and finally listen to your body’s feedback as to how much is right for you. It’s diversity, not quantity that matters.
You frequently host fermentation classes, can you tell us more about this and how we can get involved?
Yes, we currently host both private and public fermenting workshops where we demonstrate, you participate and then sample a range of ferments, in a fun, creative and inspiring environment.
We are offering public classes through the Art & Life WorkShop group, through Milkwood Permaculture and other community groups.
We can also provide customised classes for groups of 4 – 20 people in and around Sydney. Contact us through our website or see our events page for public classes.
You can keep up to date with current developments through our facebook page as well.
Why is fermentation such a key part of your own diet now?
Firstly, I am not a naturopath, nutritionist or qualified practitioner. I am simply, passionately and continually learning about the interconnected nature of my gut to my overall health and wellbeing. A vital aspect of which now includes a diverse range of fermented foods and drinks.
Fermentation is such a key part of this journey because it assists with my digestion, my energy levels, my skin and my zest for life. Fermenting feels like it has created a sparkle on the inside that has connected me to my gut and my community. It started an interest in bringing creativity back into my kitchen, my life and those I care for as well it has made my diet very diverse through the desire to eat well by consuming real food.
I now want to create and share seasonal, organic foods and drinks that nourish the body and appeal to all the senses.
It has become a fun and exciting journey for myself and my family full of new flavours and microbial allies.
How is your health now?
My health now is wonderful; I have abundant energy, clearer skin, an optimistic outlook on life, my unhealthy food cravings have gone and been replaced by cravings for food that I know is nourishing the bugs that sustain me.
I am still exploring ways to increase the diversity and creativity of my ferments. I’m loving it; the more I learn the more I realise there is so much more to learn! It’s really like uncovering ancient nutritional truths that we’ve forgotten in our modern busy lives but need to learn again for our health’s sake, let alone that of the next generation!
It is such a great adventure that enriches my life at home, the cross cultural context of traditional foods, and relearning ancient food preparation and preservation techniques.
You are a guest speaker at Vitality show – can you reveal your topic and what visitors can take away from your presentation?
As a speaker at Vitality I will be sharing the passion I have for fermenting as a natural part of my life and demonstrating the simplicity of making sauerkraut. I know visitors will take away a sense of empowerment to start fermenting towards their own better health.
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