savor
KOMBUCHAsauerkraut
Left: Kombucha is touted for its health benefits, but care should be taken when home-brewing. Right: Because of its beneficial probiotics,
sauerkraut is a healthy side dish.
Kombucha, a traditional oriental beverage dating back 300 years,
is made from fermenting black tea. Fermentation occurs by introduc-ing
a symbiotic culture of bacteria and yeast.
Some controversy surrounds the drink because of the risk for
unhealthy bacteria from unpasteurized kombucha prepared in non-sterile
conditions. But proponents tout its antioxidants, amino acids,
organic acids, enzymes, B-vitamins, gluconic acid and glucuronic acid.
Drinking around 12 to 24 ounces per week (modern consumers
should note that one bottle from the grocery store is typically 16
ounces, enough for multiple servings) encourages a balanced gut
biome that can aid runners and other exercisers prone to GI prob-lems
during workouts. Its light effervescence can effectively calm an
upset stomach.
Local runner and triathlete Lesly Jurado rewards herself with
kombucha after her tough workouts.
“Kombucha is just a refreshing, healthy treat,” she says.
Jurado also routinely incorporates fermented foods as pre-work-out
fuel source.
“I love skyr and kefir,” she says. “I have one or the other before
my early-morning workouts. I can consume more protein and calo-ries
quickly and feel great during my training.”
Some people incorporate fermented foods in unexpected ways.
Angela Leonard, a long-time runner and seasoned local triathlete,
finds that they help reduce cramping and fatigue during workouts.
“I indulge in pickles and pickle juice during my long bike rides,”
she says. “This really helps relieve and prevent cramping, and it
quenches thirst, too!”
Kim Mueller, Wilmington dietician, sports nutritionist and
owner of Fuel Factor Nutrition Coaching, recommends incorporat-ing
more than one fermented food.
“Variety is key as all the fermented foods carry different strains
of probiotics that seem to each elicit a different benefit,” she says.
“My personal favorite is implementing kefir as a smoothie base. It’s
a great option for athletes looking to optimize recovery post-work-out
with its carbohydrate and protein combo alongside potential
immune bolstering probiotics.”
Because fermented foods improve the body’s ability to nourish
itself, they form a good part of a healthy regime.
Randee Nolan Bulla of Wilmington has experienced a transfor-mation
since she began eating fermented foods.
“I started eating fermented foods, taking probiotics, and eating
prebiotics in December and it’s made a major positive difference in
how I feel,” she says.
Mueller cautions that, while they are a great addition to a
healthy, balanced diet, fermented foods are not a cure-all.
“Fermented foods are quite trendy right now so I think, as with
anything trendy, be mindful that while there may be some positives
in incorporating some into a daily diet, consuming too much may
backfire,” she says. “Everyone is likely to respond a little differently.
Some, especially those not accustomed to eating foods naturally
containing probiotics, may experience gas, bloating, and other GI
discomfort with consumption of fermented foods early on.”
Still, Jacobs is a believer.
“I have not come across any undesirable effects of fermented
foods,” she says. “They work really well with my body. As with
anything new, I would recommend adding them slowly into one’s
diet, but I feel like these types of food are clean, simple and packed
full of nutrients.”
90
WBM june 2017