Our Gut's Hidden Ally
The human gut is a fascinating, complex ecosystem teeming with trillions of microorganisms, collectively referred to as the gut microbiome. Within this bustling microbial community lies a group of unsung heroes: Lactobacillus, the friendly bacteria that play a pivotal role in maintaining not only our digestive health but our overall well-being. As we embark on a journey toward optimal health through a plant-based, whole-food diet, it's essential to understand the vital importance of Lactobacillus in nurturing a balanced gut. In this article, we'll unravel the mysteries of Lactobacillus, exploring their significance in supporting a resilient immune system, a robust digestive process, and a flourishing gut microbiome. We'll also delve into the plant-based sources from which you can utilize the strength of Lactobacillus to maintain and optimize your health.
Lacto-what?
Lactobacillus are a group of friendly, lactic acid-producing bacteria that serve a very important role in our gastrointestinal system. This bacterial species are natural inhabitants of our intestinal microbiome, and they are essential for a myriad of reasons. They are renowned for their role in fermenting carbohydrates, converting them into lactic acid. This not only provides a tangy flavor to fermented foods but also creates an environment that is inhospitable to harmful pathogens. Beyond their culinary contributions, Lactobacillus strains are instrumental in supporting our digestion, bolstering our immune system, and fostering a balanced gut microbiome. Their ability to produce short-chain fatty acids (SCFAs) and stimulate the immune response makes them invaluable allies in our quest for vibrant health. By understanding the significance of Lactobacillus, we unlock the potential to transform our gut into a thriving ecosystem, poised to optimize digestion and enhance our overall well-being.
How We Get Lactobacillus
Maintaining a plant-based and gluten-free diet doesn't mean missing out on the numerous sources of Lactobacillus that nature generously provides. In fact, such diets can be a treasure trove of Lactobacillus-rich foods. Fruits, nuts, and seeds such as watermelon, apples, flax seed, and almonds are outstanding sources of these beneficial bacteria. Gluten-free whole grains and pseudo-grains, such as quinoa and brown rice, are excellent prebiotic foods that nourish Lactobacillus and other beneficial gut inhabitants. Also legumes like lentils and black beans, in their various gluten-free forms, offer prebiotic fiber to stimulate the growth of these essential microbes. With a carefully planned plant-based diet, you can not only enjoy a diverse and delicious array of foods but also foster a thriving population of Lactobacillus, supporting your gut health and overall vitality.
Cabbage and Lactobacillus
The sources we listed above are all fantastic sources of lactobacillus and a general fiber-rich diet of whole plant-based foods will ensure you are supplying your gut with the necessary foods that lactobacillus needs to thrive, but there is another food that can really help in this effort. That food would be none other than the humble cruciferous we know as cabbage. While cabbage by itself has naturally growing lactobacillus, it is commonly known that this bacteria can be greatly increased by fermenting it and turning it into sauerkraut. The problem is that conventional fermentation has the potential for proliferating undesirable or pathogenic bacteria or fungi, so we use a method that greatly limits this while still giving the lactobacillus an overnight environment to grow. Here is our recipe:
Ingredients
Shredded Cabbage (1 Cup)
Purified Water (chlorine in tap water will kill the bacteria) (2 Cups)
Salt (1 tsp)
Honey (½ tsp)
Lemon Juice (1/4 cup)
Combine all ingredients in 2 Quart mason jar with lid. Shake well and let sit out in room temperature. May use within 12 hours but must refrigerate after 24 hours if not eaten. Enjoy!
Traditional Sauerkraut Seasonings
Dill
Coriander
Juniper Berry
(All of these are powerful natural antifungals)
Keep Your Gut Healthy
Making sure you are eating plant-based fiber-rich foods is the main way to ensure you are getting plenty of lactobacillus and keeping your gut healthy. However, supplementing with our healthy sauerkraut recipe is a guaranteed way to strongly bolster the presence of this powerful microbe that benefits you in more ways than we have time to cover today. We hope this motivates you to stay on the diet, try our sauerkraut recipe, and enjoy a healthy gut that will be your best defense at fighting off the main chronic illnesses we face in our modern world.
God Bless,
Mercy Ballard