{"id":36887,"date":"2019-07-15T15:59:46","date_gmt":"2019-07-15T15:59:46","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=36887"},"modified":"2023-06-26T17:24:00","modified_gmt":"2023-06-26T17:24:00","slug":"lacto-fermentation-foods-health-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/lacto-fermentation-foods-health-by-dr-harold-gunatillake\/","title":{"rendered":"Lacto-Fermentation Foods &#038; Health-By Dr Harold Gunatillake"},"content":{"rendered":"<p><ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-5123580823957590\" data-ad-slot=\"7875984934\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #3d0af7;\">Lacto-Fermentation Foods &amp; Health-By Dr Harold Gunatillake<\/span><\/h1>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/7RO41PnfVM8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Fermented Foods are a hot topic, today<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Let\u2019s talk about it.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">We wonder why our mothers always kept a bottle of onion pickle and lime pickle<\/span><span style=\"font-size: 24px; color: #000000;\">(lunu-dehi) on the dining table, and we used to nickname them, as \u2018rice pullers\u2019<\/span><span style=\"font-size: 24px; color: #000000;\">What are Lacto-fermented foods, also called lactic acid fermentation foods?<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Lacto does not refer here to milk, but refers to lactic acid, produced by lacto-bacillus <\/span><span style=\"font-size: 24px; color: #000000;\">bacteria. These bacilli are present in yogurt, cheese and the skin of most veggies <\/span><span style=\"font-size: 24px; color: #000000;\">and fruits among others.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">It is starches and sugars in your veggies and fruits that is converted into lactic acid <\/span><span style=\"font-size: 24px; color: #000000;\">by friendly bacteria -lactobacilli during fermentation <\/span><span style=\"font-size: 24px; color: #000000;\">Fermentation was used in the ancient times to preserve food, and making alcohol, <\/span><span style=\"font-size: 24px; color: #000000;\">Cheese, salami and more.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Fermentation is a common practice which was performed from thousands of years <\/span><span style=\"font-size: 24px; color: #000000;\">ago. fermentation was generally performed to produce alcohol and wine. this <\/span><span style=\"font-size: 24px; color: #000000;\">fermentation process was then modified and now it is being used for the making of <\/span><span style=\"font-size: 24px; color: #000000;\">several cultured beneficial products for our wellbeing and health.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Our ancestors knew that pickled supplementary foods aids digestion, but today we <\/span><span style=\"font-size: 24px; color: #000000;\">know how they help digestive processes and wellbeing.6<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">The microorganisms that live in our guts are more important than many of us think.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">They need to be focussed &amp; cared for daily, for better health and wellbeing, by <\/span><span style=\"font-size: 24px; color: #000000;\">understanding more about the fermented foods, sometimes called probiotics.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">This discussion is all about such food and awareness of their presence in our gut,<\/span><span style=\"font-size: 24px; color: #000000;\">playing a great role in our health, and newly understanding their diversity to manage <\/span><span style=\"font-size: 24px; color: #000000;\">\u2018antibiotic resistance\u2019 threatening all human- kin<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Fermentation of any food promotes the growth of beneficial bacteria, known as <\/span><span style=\"font-size: 24px; color: #000000;\">probiotics. They support the microbes in your gut to boost the immune system and <\/span><span style=\"font-size: 24px; color: #000000;\">these bugs supports approximately 60 to 80 % of our immune system.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">In short if not for our gut microbes we wouldn\u2019t be living today.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Probiotics are live microbial feed supplements, which benefit the host by improving <\/span><span style=\"font-size: 24px; color: #000000;\">intestinal microbial balance<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">There are many other beneficial functions of our gut friends and shall discuss as we <\/span><span style=\"font-size: 24px; color: #000000;\">go on.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">They assist in digestion of the food, heart health and communicate with the brain to <\/span><span style=\"font-size: 24px; color: #000000;\">keep our body and soul in harmony. The communication between the gut and the <\/span><span style=\"font-size: 24px; color: #000000;\">brain is though wires-mainly the vagus nerve. The gut is referred to as our second <\/span><span style=\"font-size: 24px; color: #000000;\">brain.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 24px;\">Lactic acid fermentation (Lacto-fermentation)<\/span><\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px;\">It is a natural process through which micro-organisms like yeast and bacteria <\/span><span style=\"font-size: 24px;\">convert sugars into alcohol and lactic acid when preserved in a tightly closed <\/span><span style=\"font-size: 24px;\">container. This process of fermentation occurs in an anaerobic environment, and <\/span><span style=\"font-size: 24px;\">hence in the preparation of these foods like Sauerkraut and Kimchi from cabbage <\/span><span style=\"font-size: 24px;\">gratings, you need to pack them tight in the jar and keep the lid tightly closed for <\/span><span style=\"font-size: 24px;\">fermentation and lactic acid formation. The beneficial bacteria that are <\/span><span style=\"font-size: 24px;\">spontaneously grown in the preserved fermented food are called \u2018Probiotics\u2019.<\/span><span style=\"font-size: 24px;\">Sauerkraut and kimchi are fermented foods rich in beneficial probiotics that provide <\/span><span style=\"font-size: 24px;\">a wide range of health benefits.<\/span><\/p>\n<p><span style=\"font-size: 24px;\">Sauerkraut is fermented cabbage. If you buy sauerkraut at the store, purchase the <\/span><span style=\"font-size: 24px;\">unpasteurized variety. Pasteurization destroys beneficial bacteria.<\/span><span style=\"font-size: 24px;\">When you make your own fermented foods how long should you keep them to <\/span><span style=\"font-size: 24px;\">ferment. This depends on various factors such as hot weather, cold weather salt and <\/span><span style=\"font-size: 24px;\">so on. Generally, you keep with the lid tight for a few weeks.<\/span><span style=\"font-size: 24px;\">To make sauerkraut, salt is used as a preservative in vegetable lacto- fermentation,<\/span><span style=\"font-size: 24px;\">working alongside the good bacteria present on the food being preserved.<\/span><\/p>\n<p style=\"text-align: center;\"><strong><span style=\"font-size: 24px;\">Obese people<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">We are coming to understand that obese people lack a bacterium called <\/span><span style=\"font-size: 24px; color: #000000;\">Akkermansia muciniphila in their gut.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">When these bacteria were given to obese people, they lost weight. So, it has been <\/span><span style=\"font-size: 24px; color: #000000;\">observed that these bacteria are less abundant in the guts of people who are obese <\/span><span style=\"font-size: 24px; color: #000000;\">or have type 2 diabetes.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Yogurt is a well-known food source of probiotics, having beneficial bacteria that <\/span><span style=\"font-size: 24px; color: #000000;\">promote health.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Certain strain of bacteria in yogurt have B-D-galactosidease, an enzyme that helps <\/span><span style=\"font-size: 24px; color: #000000;\">break down lactose in dairy products into the sugar glucose and galactose. Lack of <\/span><span style=\"font-size: 24px; color: #000000;\">this enzyme causes lactose <\/span><span style=\"font-size: 24px; color: #000000;\">malabsorption.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">People who eat fresh yogurt containing live and active cultures digest lactose better <\/span><span style=\"font-size: 24px; color: #000000;\">than those who eat pasteurized yogurt. Yogurt is also rich in minerals like <\/span><span style=\"font-size: 24px; color: #000000;\">magnesium, phosphorous, potassium, and calcium, which are important for building <\/span><span style=\"font-size: 24px; color: #000000;\">and maintaining healthy bones Probiotics in kimchi inhibit the growth of H pylori. Which causes stomach ulcers They<br \/>\nmay also help prevent cancer, obesity, inflammatory bowel disease (IBD), dermatitis, food allergies, and obesity. Probiotics in kimchi produce valuable B vitamins, riboflavin and folic acid. These foods contain vitamins that boost immunity and help ward off infection.<br \/>\nKimchi a staple in Korean cuisine, is a famous traditional side dish of salted and<br \/>\nfermented vegetables, made with cut cabbage, radish and scallions and a seasoned<br \/>\npaste of red pepper, garlic, ginger, sugar and fish sauce, salted shrimps and so on&#8230;.<\/span><\/p>\n<p style=\"text-align: center;\"><strong><span style=\"font-size: 24px;\">Here is a list of 11 probiotic foods that are super healthy.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">*Yogurt. Yogurt is one of the best sources of probiotics, which are friendly bacteria <\/span><span style=\"font-size: 24px; color: #000000;\">that can improve your health. Probiotic Yogurt is high in many important nutrients, <\/span><span style=\"font-size: 24px; color: #000000;\">including calcium, potassium, phosphorus, riboflavin and vitamin B12<\/span><span style=\"font-size: 24px; color: #000000;\">*Kefir. Kefir is a fermented milk and shown to improve the digestion of lactose in <\/span><span style=\"font-size: 24px; color: #000000;\">lactose intolerance<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Sauerkraut. Is produced by fermenting cabbage into lactic acid and bacteria. It<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">contains Lutein and Zeaxanthin antioxidants promoting eye health.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">The antioxidant content in sauerkraut may also have promising effects on cancer <\/span><span style=\"font-size: 24px; color: #000000;\">prevention.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Tempeh- produced from cooked whole soybeans and fermented. It is a traditional <\/span><span style=\"font-size: 24px; color: #000000;\">Indonesian soy product<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Kimchi-made from cabbage and other veggies like radishes. Reduces cholesterol <\/span><span style=\"font-size: 24px; color: #000000;\">and reduces insulin resistance, blood pressure and body weight<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Miso produced by fermenting soya bean with salt and koji. It stimulates digestion <\/span><span style=\"font-size: 24px; color: #000000;\">and energise the body<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Kombucha. \u2013 is fermented black or green tea that is fizzy, tart and flavourful. It <\/span><span style=\"font-size: 24px; color: #000000;\">helps liver toxicity due to exposure to chemicals. Also has anti-cancer properties<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">*Pickles- Sour salty pickled cucumber might help weight loss, diabetes and even <\/span><span style=\"font-size: 24px; color: #000000;\">cancer prevention. Sri Lankans love pickled onions as a \u2018rice puller\u2019.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Lifestyles and diet seem to affect the diversity of the human gut microbiome.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Probiotics are \u2018live microorganisms which when administered in adequate amounts <\/span><span style=\"font-size: 24px; color: #000000;\">confer a health benefit on the host\u2019. In other words, these friendly bacteria work <\/span><span style=\"font-size: 24px; color: #000000;\">hard to improve your health. They have strength in numbers \u2013 you need to consume <\/span><span style=\"font-size: 24px; color: #000000;\">a large enough dose of probiotics in order to see their benefits.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Regular consumption of probiotics might help mitigate the rise of antibiotic <\/span><span style=\"font-size: 24px; color: #000000;\">resistance. A recent review of multiple studies showed that infants and children who <\/span><span style=\"font-size: 24px; color: #000000;\">consumed probiotics to reduce the appearance and duration of acute respiratory and <\/span><span style=\"font-size: 24px; color: #000000;\">digestive tract infections have a lower risk of being prescribed antibiotics.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">You will observe that Lactobacilli and Bifido-bacteria are two gut microbes that are <\/span><span style=\"font-size: 24px; color: #000000;\">involved in the process of fermented foods, we call probiotics.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Probiotics can impact our gut microbiota indirectly as well, for example by <\/span><span style=\"font-size: 24px; color: #000000;\">influencing our immune system which in turn influences our gut microbiota.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Though there are only a few probiotics we are aware of, probiotics can grow, <\/span><span style=\"font-size: 24px; color: #000000;\">metabolize and interact with our friendly gut bacteria. They are live microorganisms <\/span><span style=\"font-size: 24px; color: #000000;\">formed in fermented foods that provide health benefits<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">You may have heard the word prebiotic. They are foods for our friendly gut microbes. They are used by the beneficial gut microbes impacting the gut environment, with an overall health benefit. Fermented foods act as medicine<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 24px;\"><strong>Let\u2019s talk about prebiotics<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Prebiotics generally helps to grow the probiotic bacteria in our gut to improve better health. Prebiotics are like fertilizers to make gut bacteria grow and be healthy, like adding fuel to your vehicle. Prebiotics are mainly found in our dietary fibre including<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">all fruits and veggies, oats and so on.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Prebiotics have been shown to increase levels of beneficial bacteria, playing a role in the promotion of our health.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Inulin is a soluble fibre found in onions, garlic, and some veggies. A new study, led by Dr. Nathalie Delzenne from UC Louvain in Brussels (Belgium), has found that regular consumption of vegetables rich in inulin-type fructans improve food behaviour and are well tolerated overall, through changes in the gut microbiota.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Fibre is a key overlooked nutrient in the diets of many. Some dietary fibres cannot be digested by the human gut and the microbes participates in breaking down for our benefit.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Fibre acts as a prebiotic to the beneficial gut microbes, and most prebiotics are in the form of dietary soluble fibre.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Beyond promoting regular bowel movements, and working as prebiotics to gut microbes, adequate fibre consumption improves blood levels of lipids and glucose, while keeping us fuller for longer.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Hope you enjoyed this 9-minute video.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">The bottom line is- please consume foods with plenty of fibre which feeds the beneficial gut bacteria and make it a habit to eat some form of lacto fermented probiotics, for general wellbeing, health including prevention of cancer.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lacto-Fermentation Foods &amp; Health-By Dr Harold Gunatillake &nbsp; Fermented Foods are a hot topic, today Let\u2019s talk about it. We wonder why our mothers always kept a bottle of onion pickle and lime pickle(lunu-dehi) on the dining table, and we used to nickname them, as \u2018rice pullers\u2019What are Lacto-fermented foods, also called lactic acid fermentation [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[7970,7971],"class_list":{"0":"post-36887","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-fermented-foods","10":"tag-yogurt","11":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lacto-Fermentation Foods &amp; Health-By Dr Harold Gunatillake<\/title>\n<meta name=\"description\" content=\"We wonder why our mothers always kept a bottle of onion pickle and lime pickle(lunu-dehi) on the dining table, and we used to nickname them, as \u2018rice pullers\u2019What are Lacto-fermented foods, also called lactic acid fermentation foods?\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lacto-Fermentation Foods &amp; 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