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Do you have a soft spot for your grandmother’s homemade pickles while eating rice or porridge? While enjoying their spicy and tangy taste, has it ever occurred to you that they can benefit your health? Do not be amazed; choosing the right pickle can make all the difference to your gut!
It’s been said time and again that naturally fermented foods contain probiotics or beneficial bacteria that can work wonders for your gut and digestion. But how do pickles fit in this category? If you thought fermentation just improved the shelf life of pickles, you’re yet to see the whole picture.
Grab your grandmother’s cookbooks as we explore why pickles are good for gut health and help you make your favourite fermented pickles!
What are pickles?
Whether you’re going abroad for a job or visiting your relatives, a jar of pickles is sure to accompany your travels, isn’t it? But do they just add a zesty flavour to your meals? Before we see what makes pickles good for gut health, let’s understand what pickles are.
Pickles are vegetables, such as cucumbers, carrots, lemons, or raw mangoes, preserved in a brine or vinegar solution. There are mainly two types of pickles:
- Fermented pickles: These pickles are made using brine and undergo a natural fermentation process. The bacteria help break down the sugars in the vegetables, creating a tangy, probiotic-rich flavour. They're often cloudy and may have bubbles on the surface, indicating the presence of live bacteria.
- Pickled pickles: These pickles are made by preserving vegetables in a vinegar-based solution. They're typically clear and have a stronger, more acidic taste.
Are you not sure which pickle to choose for your gut? As vinegar kills the good bacteria in the gut, naturally fermented pickles are your best bet for nourishing your gut microbiome. So, the next time you go to a grocery store to shop for fermented pickles, check for labels that say unpasteurised, fermented, live cultures, or probiotics.
Benefits of eating fermented pickles
Who knew that something as simple as a pickle could be so good for you? Fermented pickles, with their tangy flavour and crunchy texture, are not only delicious but also packed with health benefits. Let’s see how eating fermented pickles can promote your overall well-being:
- Probiotics support the gut microbiome: One of the most significant advantages of fermented pickles is their probiotic content. Probiotics are beneficial bacteria that can help restore balance to your gut microbiome. The presence of beneficial bacteria is a sign of a healthy gut, which translates to several benefits, including better digestion and an improved mood.
- Fights inflammation: Beyond probiotics, fermented pickles are also a good source of antioxidants. Antioxidants help protect your cells from damage caused by free radicals, which can contribute to inflammation and chronic diseases.
- Relieves muscle cramps: Fermented pickles can also help ease muscle cramps. The electrolytes, such as sodium and potassium, found in pickles can help replenish minerals lost during exercise, reducing the risk of muscle cramps.
- Reduces the risk of chronic diseases: The combination of probiotics and antioxidants in fermented pickles can help boost your immune system, reducing your susceptibility to chronic diseases. Studies have shown that a healthy gut microbiome and a strong immune system can help protect against conditions such as heart disease, type 2 diabetes, and certain types of cancer.
Do not take these benefits as a cue to eat pickles mindlessly; even if they support your gut, too much indulgence can worsen your health.
If you eat your carbs after consuming fiber-rich fruits and vegetables, you might experience sudden blood sugar spikes. Our expert explains why eating in the right order matters for gut health. Listen to the video and understand the science behind meal ordering.
Potential drawbacks of eating fermented pickles
Do pickles make up the majority of your meals? If so, be prepared to experience some troubles on the way. Even though fermented pickles are known for their probiotic and antioxidant contents, a not-so-prominent ingredient can rid you of all the joys of improving your health.
One of the main concerns about fermented pickles is their high sodium content. The brine used to preserve them often contains a significant amount of salt. And consuming excessive salt can have negative health consequences, including:
- Heart problems: High blood pressure can increase the risk of heart disease, stroke, and kidney problems.
- Fluid retention: Excess salt can lead to fluid retention, causing bloating and swelling.
- Increased risk of stomach cancer: Some studies have suggested a link between high salt intake and an increased risk of stomach cancer.
Hence, it’s best to limit your pickle intake. While fermented pickles are generally good for gut health, nobody wants to invite unwanted troubles. So, enjoying them in moderation and choosing low-sodium varieties can minimise the potential risks of consuming fermented pickles.
How to incorporate fermented pickles into your diet?
Pickles go well with different rice varieties, but is that the only way to experience the goodness of probiotics? Maybe you’re tired of pairing your pickles with the same meal every time. All you need is a little inspiration to add a tangy twist to your meals. Incorporating fermented pickles into your diet is easy and can be a delicious way to boost your gut health. Here’s how you can pair fermented pickles with various foods:
- Salads: Toss diced fermented pickles with avocado, red onion, and a light vinaigrette for a refreshing salad.
- Sandwiches and wraps: Toast a delicious and healthy sandwich by adding fermented pickles to your favourite fillings.
- Dips: Combine fermented pickles with Greek yoghurt for a creamy and tangy dip.
- Quinoa bowl: Create a healthy and satisfying meal by combining quinoa, roasted vegetables, and fermented pickles.
- Lentil soup: Make your regular lentil soup extra tasty by stirring some fermented pickles.
If you’re fond of eating pickles alone, remember to consume them in moderation. Aim for 1-2 servings per day to reap the benefits without exceeding the recommended daily sodium intake. Consider incorporating them into your meals as a side dish or condiment for the best results!
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Making your fermented pickles
Visiting a grocery store and reading the labels on the pickle jars can put you in a daze. You do not want to end up buying a vinegared pickle instead of a naturally fermented one, do you? Why go through the trouble when you can easily make fermented pickles at home? With a few simple ingredients and a little patience, you can create a delicious and probiotic-rich condiment.
Ingredients
- Pickling vegetables: Cucumbers are a popular choice, but you can also use carrots, onions, cauliflower, or other vegetables.
- Salt: Use high-quality sea salt or Himalayan pink salt.
- Water: Filtered or distilled water is best.
- Fermentation vessel: A glass jar or crock is ideal.
- Weights: To keep the vegetables submerged in the brine.
Step-by-step fermentation process:
- Prepare the vegetables: Wash and trim the vegetables. Cut them into desired shapes or leave them whole.
- Make the brine: Dissolve salt in water according to the desired salt concentration. A good starting point is 2 tablespoons of salt per 1 cup of water.
- Pack the jar: Place the vegetables in the fermentation vessel and pour the brine over them. Make sure the vegetables are completely submerged.
- Add weights: Place weights on top of the vegetables to keep them submerged in the brine.
- Ferment: Cover the jar with cheesecloth or a fermentation lid and leave it in a cool, dark place. Allow the pickles to ferment for at least 2-4 weeks. The longer you keep them, the stronger the flavour.
- Taste and store: After the desired fermentation time, taste the pickles to assess their flavour. If they're too salty, rinse them in cold water before storing them. The fermented pickles can be stored in the refrigerator for several months.
You can experiment with different vegetables and add herbs or spices to add a personal touch to your pickles.
Now that you know fermentation doesn’t just increase shelf life, why not add pickles to your diet? However, this single food alone does not cure your diseases; the key is to enjoy it as part of a balanced diet. Even if pickles are good for gut health, be mindful of their high sodium content.
If you want more gut-friendly products, visit The Good Bug. Our expert panel is here to guide you towards the most suitable prebiotics and probiotics for your needs. As our resources aim to direct you to a healthier lifestyle, you’ll feel more relaxed and energetic. So, explore the exciting discoveries on gut health with us!
References
https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
https://www.webmd.com/food-recipes/health-benefits-pickles
