The Power of Fermented Foods on Your Menu

Salt, fat & acid are the corner stones of a balanced dish. Salt enhances taste, fat amplifies flavour & acid brightens and balances a dish. Fermented foods are a key element to a balanced dish, providing a salty or acidic hit. However, they are equally as important for ensuring a balanced and thriving gut microbiome. With the rise in wellbeing-focused consumers, fermented foods have taken the culinary world by storm.

The gut microbiome refers to the billions of bacteria that live within our digestive tract. It plays a crucial role in digestion, immune function, mental health & inflammation. Maintaining a balanced gut microbiome, where the healthy bacteria are thriving and there is enough fibre to help feed this bacteria, is essential. Fermented foods are produced through the natural process of fermentation where microorganisms break down, introducing beneficial bacteria, known as probiotics.

Trending Fermented Foods:

• Pickled Red Onion
• Miso
• Labneh
• Kimchi
• Capers & Caper Berries
• Sourdough
• Fetta Cheese
• Mixed Olives
• Kefir
• Kombucha

Dietitians Tips for getting the most from your Fermented Foods:

Purchase Pickled Goods & Cheeses in Brine

Not many people know best way to eat and store fetta cheese is in the brine. A properly balanced brine not only enhances the flavour but also ensures the right environment for lactic acid bacteria to thrive. These bacteria are essential for successful fermentation, helping to convert sugars into lactic acid while inhibiting the growth of harmful bacteria. The same goes for your olives & capers, commonly stored in oils, which isn’t  the best environment for the continued fermentation of the product - brine is best!

Fermented Foods <3 Fibre

Probiotics thrive & keep bowel movements healthy when paired with fibre, which acts as a prebiotic (food for good bacteria). Eating seeds, grains, nuts, fruits, vegetables, onion & garlic throughout the day is essential to fuelling gut bacteria - the more variety the better! To make sure you are getting the most fibre & nutrients from your fresh produce, keep the skin (if edible) on your fruits and vegetables.

Plant Diversity Is King

Different fermented foods contain different strains of probiotics, so include a mix in your diet. Rotate between yogurt, kefir, fermented vegetables, miso, and kombucha to support a diverse gut microbiome. To nourish these beneficial bacteria, also vary your intake of plant-based foods and fibre sources, such as whole grains, nuts, seeds, herbs, legumes, and a range of colourful vegetables. A diverse diet promotes a thriving gut ecosystem, reduces inflammation and enhances overall digestive health.

Fermented Food Pairings:

• Rustic Potato Rosti topped with Miso Glazed Salmon & Steamed Asian Greens
• Corn & Zucchini Fritters served with smashed avo & Pickled Red Onion
• Butter Chicken Filo with Spiced Greek Yoghurt sauce & aromatic basmati rice
• Rosemary Lamb Filo paired with Greek Salad with Caper Berries, Olives & Fetta Cheese
• Vegan Curry Filo with Edamame  & Pickled Red Onion salad.
• Roast Pumpkin & Ricotta Gourmet Roll with Sauerkraut & rainbow coleslaw
• Traditional Lasagne with watermelon, mint & Fetta Cheese salad.

Fermented foods are essential for not only plating up meals that are full flavoured and balanced, but also maintaining a thriving gut microbiome. Pairing them with a variety of fibre-rich plant foods ensures the probiotics within fermented foods will have the best environment to flourish, promoting better digestion, reduced inflammation and enhanced immune function. Whether it's miso-glazed salmon, pickled red onion on Corn & Zucchini Fritters, or a Spinach & Fetta Lasagne, fermented foods add depth and nourishment to every dish.