So on to the inevitable question - Why would anyone want to
consume bacteria?
Gut Bacteria
Amidst the mass of cells forms our bodies, there exists a
variety of tiny bacterial organisms. It may surprise you to learn that there
are actually about 10 times more bacteria cells in/on your body than there are
“human” cells. This population of bacteria cells consists of somewhere between
500 to 1000 different species of bacteria, each with its own characteristics
and each with a different potential effect on its host (that’s us). This
collection of bacteria is referred to as the “microbiome”.
These bacteria congregate in different spots on the body
according to their characteristics – but the area we are most concerned about
is the gut. And as it turns out, what we put into our body can cause dramatic
shifts in our gut bacteria population. Remember, these guys are depending on
what you eat to stay alive. Some types of foods will encourage certain types of
bacteria.
Ever wonder why certain foods give you gas? Ultimately, one
of the main causes is bacteria – some type of food that has not been fully
digested reaches the intestine, where it becomes food for gas-producing
bacteria. Studies have shown that probiotics – which can colonize the gut with
good bacteria – can reduce gas-related abdominal bloating and pain.
Earlier this year, a study even showed that consumption of probiotics can affect brain activity.
There is even a new growing medical practice known as fecal bacteriotherapy, or a stool transplant - which is exactly what it sounds like. The fecal matter from a person with healthy intestinal bacteria is transplanted into the intestines of a person with a compromised gut. The studies so far have been very successful at treating some conditions that are very difficult to treat. One study showed a 94% success rate at treating difficult C. Difficile infections, compared to a 31% for the antibiotic treatment. This treatment is also being used to treat colitis, IBS, and chronic constipation, with more testing planned for the future. This is just an example to illustrate how important our microbiome can be to our health.
Much of this type of research is still underway, and I believe that as we move forward, we will understand that gut bacteria play an even larger role than we currently understand. Whether we like the idea or not, we have to coexist with these bacteria, so it is in our best interest to try to keep our microbiome in good shape.
What We Can Do
So what can we do to improve the composition of our gut bacteria?
Well, there are tons of probiotic supplements out there,
each claiming a variety of strains and billions of cultures. One bottle of
these pills will often cost upward of $50. Additionally, many of them require
refrigeration – and we usually can’t be sure of the conditions the bottle has
seen before it reaches our hands.
To be fair, many people love these probiotics supplements,
and they actually may be quite beneficial. But I prefer to use an older, more cost
effective method - Fermentation.
Fermentation
Fermentation is a natural process that humans eventually
learned to control. For thousands of years, man has been using fermentation to
preserve food without refrigeration. Controlled fermentation encourages the
growth of good bacteria. These good bacteria prevent the growth of the bad
bacteria that would normally cause the food to spoil. The result is that
fermented food can remain healthy to eat for as long as the good bacteria are
kept alive, even lasting years at room temperature without being spoiled by bad bacteria. Common
fermented foods include Sauerkraut, yogurt, and my personal favorite - milk kefir.
Kefir
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| Kefir Grains |
Fermentation of the milk will give the
bacteria time to consume the lactose – resulting in a milk-based drink that
even a lactose intolerant person can drink!
What about store bought kefir? The brand I normally see is Lifeway. So why not save time
and just buy it? Well, besides being much more expensive, these products are
full of added sugar – just as an example, half a bottle of the Blueberry flavor
(16 ounces, shown to the right) contains 40 grams of sugar!
That is almost as much sugar as a typical can of soda, and more than many
people (including me) would typically consume in an entire day. If you buy kefir, buy plain kefir.
On the other hand, the amount of sugar in homemade kefir
will depend on the milk used and the amount of time left to ferment. Since the
bacteria consume sugar, the fermented drink will actually contain less sugar than the milk it starts
with.
Kefir is an acquired taste. It has a very distinct flavor. Like many fermented foods, it ends up slightly sour and acidic. If you don't like the flavor, you may want to try blending it with fruit. We also like to add protein powder. If you are going to blend it, it is better to use a stainless steel blade because the acidic kefir can cause leaching from other types of metal. Don't go crazy and start baking with it. We've seen recipes out there for kefir pancakes. But guess what? Baking it is going to kill that good bacteria! If you have extra kefir that you don't know what to do with, then buy all means use it up this way, but don't think baking with it is going to help you gain good gut bacteria.
Kefir is an acquired taste. It has a very distinct flavor. Like many fermented foods, it ends up slightly sour and acidic. If you don't like the flavor, you may want to try blending it with fruit. We also like to add protein powder. If you are going to blend it, it is better to use a stainless steel blade because the acidic kefir can cause leaching from other types of metal. Don't go crazy and start baking with it. We've seen recipes out there for kefir pancakes. But guess what? Baking it is going to kill that good bacteria! If you have extra kefir that you don't know what to do with, then buy all means use it up this way, but don't think baking with it is going to help you gain good gut bacteria.
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| Making Kefir |
