Gut Health Hacks with Fermented Food

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Күн бұрын

I ran a 10-week experiment eating 6 servings of fermented foods a day and was VERY surprised by the results - especially biological age. Subscribe to Nourishable / @nourishable
Thanks to Viome for providing me with the testing kits for this experiment. As of April 2024, I've decided to no longer be part of the Viome affiliate program.
Become a patron and help Nourishable create more evidence-based nutrition science content! / nourishable
00:00 Intro
00:53 Fermented Food Definition
01:38 Experimental Design
03:04 Baseline Testing
03:33 Fermented Food Shopping
03:51 Day 1 Fermented Food Experiment
05:05 Fermented Food Meals
06:05 Post-Diet Testing
06:13 Gut Health Results
07:12 Inflammation Results
07:54 Biological Age Results
09:35 Results Interpretation
11:16 Do fermented food microbes take up residence in the gut?
11:54 Should you eat more fermented food?
14:23 Experiment Conclusions
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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD
www.nourishable.tv
Music & Video Production by Robbie Hyde
/ chedderchowder
Opening Motion Graphics by Jay Purugganan www.c9studio.com/WP/
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
Script with in-text citations: bit.ly/fermentedfoodexperiment
References
pubmed.ncbi.nlm.nih.gov/33398...
pubmed.ncbi.nlm.nih.gov/34256...
pubmed.ncbi.nlm.nih.gov/37226...
pubmed.ncbi.nlm.nih.gov/35406...
I designed my n-of-1 experiment to replicate this study by a team of researchers from Stanford in the Sonnenburg lab. They recruited eighteen healthy volunteers and tested inflammation levels in their blood and profiled their gut microbiome, which is a nice way of saying that sequenced the microbes in their poop. Then they guided their participants to ramp up their fermented food intake to six servings a day over a month, and then maintain that intake for six weeks. Then they tested their gut microbiome and blood again at the end of the study. After eating fermented foods, they found that lower levels of inflammation and higher diversity in the gut microbiome - together supporting that yes, eating fermented foods is linked with beneficial health markers. I’m getting a diversity of products with live, active cultures - kefir, yogurt, cultured cottage cheese, kombucha, though I’m avoiding ones with more than 5% juice, and a whole bunch of fermented veggies like kimchi, sauerkraut, fermented beets, and fermented carrots. Putting it all together, if we cherry pick which data to look at, we can conclude that my n-of-1 study also supports that fermented foods increase gut microbiome diversity and reduce inflammation, just like the Stanford study. But it’s important to point out that not all of my Viome metrics improved, and some actually got worse, like my gut lining health and butyrate production, and others were categorized as not optimal, like my cellular and energy efficiency and gas production. So this suggests that fermented foods are associated with some improved health markers, but they’re not a panacea. Lots of health claims focus on the live, active probiotics - so are the fermented food microbes moving into my gut to increase diversity? I didn’t measure the microbes in my fermented foods, but the Stanford study did, and they did not find the fermented food microbes taking up residence in participant’s microbiomes. Should you incorporate more fermented foods into your diet? There are other factors to consider when contemplating dietary change in addition to the potential health benefits: habit sustainability, cost, and whether you can overdo it. My takeaway from the longest diet study I’ve ever done is that there seem to be some health benefits of fermented foods on my gut microbiome, inflammation, and even biological age. I really enjoyed all types of fermented foods, well except for that water kefir that tasted like vomit, so it’s a dietary shift that I can see myself maintaining for many years to come.
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Пікірлер: 22

@timsoren281 22 сағат бұрын

I Love & Appreciate your hard work on these videos ❤ Thank You 🙏 Dr. 🎉

@wilbrierly 9 ай бұрын

That video was fantastic!

@miafamiglietti7428 6 ай бұрын

Thank you for such an informative video & transparency with your results. SO very helpful!

@jayparkkc5640 9 ай бұрын

This video was very informative!

@yoh.3230 2 ай бұрын

Wow. I salute you

@ghw7192 9 ай бұрын

I LOVE fermented fruits and veggies and make my own kimchi using techniques from a noted Korean cook and sauerkraut using a vegan German friend's recipe . My utility room is a bit (Ha!) oderifous, but I love it. A much needed video! Thank you!

@Nourishable 9 ай бұрын

I'm aspiring to get into fermenting veggies myself! @ghw7192 do you have any tips or resources for an enthusiastic beginner like myself?

@ghw7192 9 ай бұрын

@@NourishableFermenting is one of the easiest things you can do and KZfaq is an excellent source for "how to" information. For sauerkraut, I would look for a German recipe with the most hits, as popularity can be a good indicator of the quality. I would avoid the ones that add bacon. In the US, sauerkraut is usually pastured. Thank you, Mr Government, for protecting me from myself. For kimchi, I use Maangchi's KZfaq recipe, with variations to suit my taste. Maangchi is a well regarded Korean cook and I have been using her recipes, both in cookbooks and videos, for years. My daughter taught school in Korea and she likes lots of radishes in hers and I like habenero peppers in mine. Some recipes are labeled "quick" and should be labeled "edible" instead. As a scientist, you understand patience and that is required when fermenting where time equals flavor. I get my supplies from Amazon. I use glass jars for the kraut and a crockery urn for the kimchi because it was available and looks cool. Besides, it can hold my ashes when I am gone. Oh, make sure that your tamper is long enough! Ones that are too short simply take up space in a drawer. I have had mixed results trying to ferment fruit. I suppose that due to the high sugar content in fruit, there is a tendency to for alcohol to develop. I do not find this to be a bad thing as "brandied" fruit is good on ice cream, salads or just in a bowl. I hope this helps a little. Good luck and don't mind the smell! PS: Refrigeration stops fermentation.

@JonathanSoltero 2 ай бұрын

I need to try those meals, I like the zing of fermented foods.

@bloggyabbo 9 ай бұрын

Nice!

@TheresaWood-if3xh 7 ай бұрын

excellent

@irreverentjules-240 9 ай бұрын

I love, love fermented veggies, however, now the inflammation piece concerns me. I have saved the brine wondering if I could just drink it. Insofar as cost, I often find a great sale on organic fermented veggies and stock up. Sometimes even buy one get one free.

@Nourishable 9 ай бұрын

Inflammation lowered (got better) after eating fermented foods! The way viome calculated the scores was that a higher score is better, reflecting lower inflammation.

@irreverentjules-240 9 ай бұрын

Oh I misunderstood and thought you said it didn't change@@Nourishable

@wolfthequarrelsome504 9 ай бұрын

Does store bought fermented food contain live cultures? I ferment kefir and tried to ferment the store bought variety using the same conditions. It didn't ferment, meaning that it contained no cultures.

@razzledazdazzle 9 ай бұрын

I’ve had my doubts too. They never seem to have that same fizz when you open them, or tingle on the tongue like you get from the home fermented stuff. I always make my own now, and only buy from the store if I run out before the next batch is ready. But with that being said, store bought sauerkraut cured my migraines and other leaky gut symptoms, so there must be some good to it.

@Nourishable 9 ай бұрын

Those are good questions - there would need to be a study done to investigate whether store-bought brands still contain live active cultures and see how consistent it is within a brand. Not sure if that has been done!

@StarLight-rq8eh 6 ай бұрын

Between Viome and Zoe, what gut test/experiment do you prefer? Which one made the biggest impact in helping you to improve your gut health?

@Nourishable 5 ай бұрын

I liked the Zoe test more because it was more comprehensive and the evidence base for recommendations was more transparent.

@daveoily6482 9 ай бұрын

making water kefir is a piece of piss, if you don't like the flavour of what's in the shops, choose a fruit juice you do like and make water kefir using that.

@tomtom-me3uo 4 ай бұрын

Doctor, your topic is the topic of feces, and you make this stool disgusting. You torture me to examine the stool, to the laboratory, the video: feces, this is a topic that the viewer does not accept.