Probiotics for Longevity: The Power of Fermented Foods
If you’ve been following me for a while, you know I’m a firm believer that gut health affects almost every aspect of our overall well-being. Yes, there are some supplements that can be extremely beneficial for the microbiome. We need to make sure they fall into the right supplement form and are a spore based bacteria, and even the right amount…. it can be hard to trust the quality. So to ensure that we are fortifying our gut with each bite, I love to teach that for most people, nothing beats the power of probiotic foods!
The Power of Probiotic Foods
There are three fermented foods that, together, provide a nearly complete spectrum of probiotics:
Cultured Vegetables
Kombucha
Kefir
Even if we find the best supplement… making lasting change in the gut microbiome isn’t as simple as taking a probiotic pill.
Dr. Scott Noorda from Resolve Medical puts it best: “Culturing and fermenting foods give us a real opportunity to make a difference in our gut microbiome.”
Beneficial bacteria are essential for a healthy gut, and studies show that greater microbiome diversity can significantly reduce inflammatory markers associated with chronic diseases like rheumatoid arthritis, diabetes, and more. Imagine the life-changing benefits of simply incorporating fermented foods into your daily routine!
Understanding Sugar Cravings & Gut Health
Do you often crave sugary foods? This is a strong sign of an imbalance in gut bacteria. Bad bacteria thrive on sugars and simple carbohydrates, while good bacteria crave fiber-rich, prebiotic foods like fruits and vegetables.
As you gradually introduce fermented foods, your gut will shift, and those sugar cravings will fade. Gut bacteria that boosts your immune system, your mood, and helps regulate your hormones. When that happens, you may find yourself naturally drawn to nutrient-dense foods like oranges, berries, or even asparagus—your body's way of signaling what bacteria is dominate and what nutrients it needs! Next time you are at the grocery store… look around. See what’s calling your name… or better put, see what your gut is “craving”… with time it will be the colorful fruits and vegetables. I promise!!
The Gut-Brain Connection
Did you know that 90% of serotonin—the hormone responsible for sleep, mood, and happiness—is produced in the gut? Mental health isn’t just about willpower; it’s deeply connected to gut health! Dr. Noorda shared a study showing that increased gut microbiome diversity can reduce the risk of depression, decrease anxiety, and even alleviate ADD symptoms. Our gut impacts not only our physical health but also our cognitive performance, affecting focus, clarity, and emotional well-being.
How to Support Your Gut Microbiome
Think of your gut microbiome as a rainforest—diverse, thriving, and teeming with life. Just like a jungle needs moisture and nutrients to flourish, your gut needs fiber and probiotics to stay healthy. When deprived, the microbes in your gut can weaken, leading to digestive issues like bloating, gas, and leaky gut syndrome.
The best way to support your gut is by adding fiber and probiotics through fermented foods. Here’s a simple way to get started:
Milk Kefir – 1/2 cup, 2-3 times per week
Kombucha – 1/4 cup, 2-3 times per week
Cultured Vegetables – 2 tablespoons, 2-3 times per week
Choosing the Right Fermented Foods
When purchasing fermented foods, always look for refrigerated options labeled “raw,” “living,” or “active”—these indicate the probiotics are still alive. Shelf-stable krauts and pickles often lack the beneficial bacteria needed to support gut health.
Tip: It can take up to 15 exposures to acquire a taste for new foods. Don’t give up—keep trying little by little!
Simple Ways to Add Probiotics
Instead of eliminating foods you love, try adding probiotic-rich options:
Throw in Kraut – Add sauerkraut to sandwiches and salads. My favorite is a Dillan’s garlic kraut made by WildBrine and it tastes just like a dill pickle. I love it in turkey sandwiches and tuna melts and even in my hamburgers.
Add in Kefir- pouring in ½-1 cup kefir to smoothies is the easiest way to routinely get the 60+ amazing strains of god bacteria. Pour it over your oatmeal or eat with mixed with berries and honey.
Want to try your hand at making your own kefir? Check out this post!
Swap Soda for Kombucha – A fizzy, flavorful alternative with gut benefits! My kids loved it best when they were little with half grape juice and half kombucha!
Fermented Lemons – A great dairy-free probiotic! Simply slice lemons, place them in a jar with filtered water and salt, then let them ferment for 2 weeks. (see recipe below!) you can eat the rind and they are amazing add to salads and lemon pepper fish or chicken dishes.
Tanna’s Fermented Lemons Recipe
5-7 lemons
3 Tablespoons sea salt
Make sure your lemons are clean and free of any dirt. Also make sure they are not starting to rot.
Cut the lemons into pieces. I love to slice them into rounds and quarter the slices.
Place some of the lemon slices into your mason jar and sprinkle with sea salt. Continue putting lemons, then salt alternatively until the jar is full. You can squish the lemons down and add more until 5-6 lemons and the full 3 Tablespoons of sea salt are in 1 jar.
The salt and the lemon juice will combine to make a brine.
When the jar is completely full, juice another lemon and add that or some water to the top- check that the lemons are totally submerged in the liquid.
Put the plastic (DO NOT use metal) lid on, shake well, and set on the counter, out of direct sunlight. Let them sit out for two weeks making sure to turn the jar upside down each day to prevent the salt from settling.
After two weeks, put them in the refrigerator. This will slow down the fermenting process. They can be refrigerated for up to a year!
Your gut health impacts everything—from energy levels to mood, & hormones, to disease prevention. Start small, stay consistent, and respect your gut—it’s the key to a happy, healthy life!
Frequently Asked Questions
What is the microbiome?
The microbiome is the collection of microbes (bacteria, fungi, viruses) that live inside and on our bodies, influencing digestion, immunity, and overall health. These microbes scour our gut looking to see what nutrients they can get from the food we eat to thrive. They make up the gut microbiome and so we want to take good care of them!
Can’t I just take a probiotic supplement?
Probiotic supplements often get destroyed by stomach acid before they reach the intestines. Some can and will work. But they are expensive and often used short term. Fermented foods are proven to they survive the digestive process and make it all th way through the gut.
Are probiotics safe for everyone?
Yes! Fermented foods are beneficial for both kids and adults. If your child is hesitant, start small and experiment with different probiotic-rich foods. Even just a few times a week is great for people of all ages.
Why do I feel bloated after eating probiotics?
As your gut adjusts to an increase in good bacteria, temporary bloating is normal. Start with small amounts and gradually increase to allow your microbiome to adapt. Soon that symptom won’t happen- so stay the course!
Resources & Recommendations
Probiotic YouTube Series – Watch Here
Stay Inspired – Follow @live.right.nutrition for tips & updates!
Probiotics Class – Learn more in my 60-75 minute class on Kefir, Kombucha & Cultured Vegetables.
Big thank you to Dr. Scott Noorda for a great discussion about my favorite topic! Check out that discussion here: https://youtu.be/jyyGN-cPp2I?si=7FQx0_m49j5avQLX
