Kimchi , Fermented Foods, and Probiotics

Fermented foods like Kimchi are the ultimate source of probiotics, building a beautiful colony of healthy beneficial bacteria within your gut microbiome. Most probiotic supplements contain less than 10 billion colony-forming units (CFUs). That sounds like a lot until you discover that fermented vegetables contain 10 trillion (yes, trillion) CFUs. One serving of a fermented vegetable is the equivalent to an entire bottle of a probiotic supplement.

Fermented foods grow bacteria in them or on them. They are some of the best detoxifying agents available to you. These beneficial bacteria assist in drawing out a wide range of toxins and heavy metals that you are exposed to.

How often do you eat fermented foods?

Depending on the study you read, the number of Americans who are obese is about 33.7% compared to a mere 5.8% of South Koreans. It isn’t all the Big Macs we have or the rice they eat. It’s what your body does with the food. This is controlled by your microbiome. What do Koreans have that Americans lack?

A part of Korean culture includes eating Kimchi every day. Kimchi a staple in the diet of Koreans. It is a fermented food made from cabbage. When they eat this daily, they are constantly feeding the diversity of their microbiome.

A Snapshot of Your Microbiome

Your microbiome is home to archaea, bacteria, viruses, and protozoa. These tiny creatures are no small thing when it comes to your overall health. For every human cell, there are 10 non-human ones making up your gut flora.

For every message the brain sends to the gut, the gut sends nine messages to the brain.

Your microbiome produces hormones that tell your brain what to do. Your microbiome determines how many neurotransmitters you make. These neurotransmitter levels fuel emotions. So when you think feeling happy or sad is isolated to the section of your brain that controls moods, think again.

There are approximately 23,000 genes in the human genome. There are about 2.5 to 3 million genes in your gut microbiome. In other words, your gut is running the show..

Whenever anyone has subjected themselves to antibiotics, they wipe out a lot of these precious microbiota. In a way, that’s the point — you are trying to wipe out something bad like an excess overgrowth or infection. But changes in your gut can also eliminate more fragile species. Hardier bacteria remains behind that is more difficult to kill off, and that multiplies. Often this hardier bacteria may not be the probiotics that benefit your health.

The Galaxy Within

My good friend Dr. Jeffrey Bland made a sobering statement. He pointed out that there are more bacteria in your gut than stars in the known universe. In the last 35 years, researchers, scientists, and doctors have been actively seeking to learn more about this entire galaxy that lives inside our bodies.

One of the pieces of the puzzle that we learned was epigenetics. While the mapping of genes gave us some insight, it left us still searching for many of the answers we hoped we would find. What became clear was that the genes that control every function in your body is controlled by yet another. It’s a little like a Russian Doll that you lift only to discover another … and another … and another. We continue to drill down deeper and deeper into the insides of the unknown body that we each live with every day.

Epigenetics are those triggers that turn the gene expression on and off. We are in a constant dance, an interplay with our environment. It’s a ‘choose your own adventure’ where if you pull one thing something will happen, while pulling something else triggers a different response. Follow the strands and see where they lead. Internally, those strings we pull are turning your genes on and off all the time. Those roughly 3 million microbial genes create the pull on the switch of your human genes.

For instance, do you have a yeast infection? Yeast craves sugar to live on. Without it, the yeast will die. “I’m in the mood for something sweet like cake or cookies.” Tricky little buggers, aren’t they?

A Lesson From Our Native American Ancestors

There’s a great Native American parable about two wolves. The one wolf represents qualities that are good: loyalty, love, kindness, and compassion. The other wolf represents everything that is bad: deceit, hatred, bullying, and jealousy. The two wolves have been at war throughout time. A young child turns to the elder and asks, “Who will win?”

The elder replies, “The one you feed.”

This extends to your health as well. If you feed the good bacteria, you will improve your health. If you feed the bad bacteria, you set yourself up for chronic illness. Food is either inflammatory or anti-inflammatory.

70 percent of your immune system resides in your gut. What are you feeding it? South Koreans are feeding it Kimchi.

Why Does Eating Kimchi and Other Fermented Foods Help Your Microbiome?

You want to build a “world within” that is healthy. That means it is a virtual Eden of flourishing gut bacteria that live in balance with each other. You feed it foods of many colors that naturally contain different nutritional benefits. You eat nutrient dense foods with anti-inflammatory properties that help to heal and seal the gut, instead of foods that create gut imbalance. You build up those healthy troops that support your immune system and help you to face the environmental triggers that you meet each day – like stress, chemicals, or EMFs.

There is a lot in this world you don’t have control over, but you have control over what you put on the end of your fork, and it is only a forkful a day you need of fermented foods to improve your gut health.

It’s incredible how long we’ve been on this planet and how much we still don’t know about our own bodies. It really wasn’t that long ago that I began my practice and saw that probiotics helped. Now that we understand more about the microbiome, we understand a little more as to why probiotics have such an impact on our overall health.

But supplements just don’t imbed the same way food does, so to make substantive change you really need to incorporate fermented foods into a daily diet like Koreans do.

The Kimchi Crawl: Baby Steps to Good Gut Health

Sweeping changes, even good ones, can do a number on your digestive system. Before you run, you have to learn to walk. Before you walk, you have to learn to crawl. Take a lesson from your own body, and take it gently step-by-step.

Your gut is in training.

In my book The Autoimmune Fix, I share a case about a patient named Samantha. Samantha’s microbiome was directly affected by the antibiotics and other drugs she was given to treat her acne as a teenager. Later, during her lupus treatments, the steroids and chemotherapy medications pushed her microbiome over the edge. By the time I met her, her stress levels were high, which contributed to the problem as well. Aside from the damage caused by her food sensitivities, she suffered from constant bloating, which was a direct result of the gut imbalance. Even though she wasn’t really overweight, she told me that she always felt heavy, almost dense, but just assumed that feeling was normal.

I started Samantha on a simple plan of incorporating fermented foods into her diet. I explained that she doesn’t need a whole lot of them, just a little bit every day. Everyone finds the right balance.

Hot tip: With fermented foods, too much is too much, and too little is not helpful at all.

I usually start adults at 1 tablespoon per day and have them rotate the fermented food choices: one day sauerkraut, one day kimchi, one day miso soup, etc. Samantha was able to calibrate what she needed and responded to the fermented foods very positively.

After consuming fermented foods, if you find that you have a little gas or bloating, this is a biomarker that can be an indicator of dysbiosis. Dysbiosis is when you have an imbalance in your gut flora, and it is an invitation to leaky gut. This is not a sign that you should discontinue eating the fermented foods. It just means that you need to slowly incorporate them into your diet. Reduce the amount you are eating.

If that amount was only a tablespoon, consider starting with the juices as a salad dressing before progressing to the food itself. If you aren’t used to eating fermented foods, this can also get you used to the taste. When you have a low threshold, you just need to transition slowly, so as not to upset your stomach. Let your body guide you as it did Samantha and calibrate accordingly. Remember, it’s the Kimchi Crawl — not the Kimchi 5K. Slow and steady wins this race. You will get there.

When I followed up with Samantha about how she was feeling, she told me, “I’m eating a half cup of sauerkraut every day with my lunch. It’s been very helpful and nourishing, and it’s caused a detox on some level. And it’s allowed me to slowly add back foods into my diet that I used to avoid. Now that my gut is more balanced, I can eat certain fruits again without pain or gas. And I don’t have bloating anymore. My friends have noticed that I’ve lost some of my curves, but I realize that was just bloat. I even feel lighter.”

I also recommended that Samantha take prebiotics, which would work in concert with fermented foods. Prebiotics and probiotics are all alkaline, which is one of the best ways to help the body heal.

Vary your fermented foods for a wide variety of probiotics.

Variety is the spice of life. Your gut loves diversity because it appreciates all the unique nutritional benefits each food carries with it. Without diversity, your body misses certain nutrients. The same goes for the bacteria in fermented foods.

Fermented foods can include foods like Kimchi, sauerkraut, pickled ginger, naturally fermented pickles, kefir, KeVita, kombucha, yogurt, and olives. They are easy to make, but if you opt to purchase them keep an eye out for a few things.

  1. Be sure to get naturally fermented picked, not the pickles that are made with malt vinegar which can contain gluten.
  2. Be sure the containers are airtight or purchased fresh at an olive bar in the grocery store. This type of storage will allow vegetables to ferment without producing mold which could cause a histamine response.
  3. Do not buy sauerkraut at the store that contains sodium benzoate in it. This actually stops the fermentation process.
  4. Most yogurts you find at the store are high in sugar and low in probiotics. To ensure quality gut bacteria, yogurt is best when it is homemade. If you have a dairy sensitivity or have eliminated dairy from your diet, just cross this off the list and stick to the veggies and kombucha.
  5. Kombucha is fermented tea. It is a strong flavor that packs a punch. Generally people have an acquired taste for it. Unfortunately, most of the flavored kombucha in the grocery stores are high in sugar. Try for about 1 gram per ounce. The sugar is to feed the organisms in the kombucha. You don’t need any sugar.
  6. Another good source of probiotics is Kefir, which is fermented milk. If you cannot have milk, just avoid this as well.

Remember, you are the best quality control when it comes to fermented foods. There are a couple of super simple recipes in The Autoimmune Fix to get you started. Be sure to pick up your copy.

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Coriolus Versicolor

Coriolus Versicolor, a remarkable mushroom, is esteemed for its potential to contribute to overall wellness. Known for its immune-supporting properties, Coriolus Versicolor may help strengthen the body’s natural defenses. This extraordinary mushroom has also been associated with promoting healthy energy levels, supporting digestion, and fostering vitality.

Fo Ti

Fo Ti, a revered Chinese herb also known as He Shou Wu, is valued for its potential to support overall wellness. Traditionally used for promoting vitality and longevity, Fo Ti may contribute to maintaining healthy energy levels, cognitive function, and immune system performance. This remarkable herb has also been associated with supporting liver and kidney health, as well as fostering a sense of overall balance

Agave

Agave, a versatile desert plant native to the Americas, is recognized for its potential to support overall wellness. Rich in natural fibers and low-glycemic sweeteners, Agave may contribute to maintaining healthy blood sugar levels, digestive health, and providing a natural alternative to refined sugars.

Maral Root

Maral Root, a potent adaptogenic herb native to Siberia, is celebrated for its potential to contribute to overall well-being. Known for helping the body manage stress and maintain balance, Maral Root may also promote healthy energy levels, endurance, and cognitive function. This exceptional herb has been associated with supporting the immune system, fostering vitality, and enhancing physical performance.

  • Antioxidant and DNA Repair Stimulating Effect of Extracts from Transformed and Normal Roots of Rhaponticum carthamoides against Induced Oxidative Stress and DNA Damage in CHO Cells:https://pubmed.ncbi.nlm.nih.gov/27034736/

NotoGinseng

NotoGinseng, a distinct variety of Panax ginseng native to the Changbai Mountains, is esteemed for its potential to contribute to overall well-being. Renowned for its adaptogenic properties, Noto Ginseng may help the body manage stress and maintain balance. This exceptional herb has been linked to supporting cognitive function, promoting healthy energy levels, and boosting immune system performance.

Baicalin

Baicalin, a potent bioflavonoid derived from the Scutellaria baicalensis plant, is appreciated for its potential to promote overall wellness. With its antioxidant and anti-inflammatory properties, Baicalin may help protect cells from oxidative stress and maintain a balanced response to inflammation. This remarkable compound has been associated with supporting liver health, promoting cardiovascular function, and fostering a sense of vitality.

Purple Lapacho

Purple Lapacho, a unique and potent herb, is valued for its potential to support overall well-being. Known for its immune-boosting properties, Purple Lapacho may help fortify the body’s natural defenses. This remarkable herb has also been associated with promoting healthy energy levels, supporting digestion, and fostering vitality.

Holy Basil

Holy Basil has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion. It has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels.

Ashwagandha

Ashwagandha, a revered adaptogenic herb, is acclaimed for its potential to support overall well-being. Known for helping the body manage stress and maintain balance, Ashwagandha may also contribute to healthy energy levels and mental clarity. This remarkable herb has been associated with promoting relaxation, supporting the immune system, and fostering vitality.

Guarana

Guarana, a powerful plant, is celebrated for its potential to support overall wellness. Rich in natural caffeine, Guarana may help promote mental alertness, focus, and healthy energy levels. This remarkable plant has also been associated with supporting endurance and enhancing physical performance.

Catuaba

Catuaba, a potent herb, is appreciated for its potential to contribute to overall well-being. Known for its adaptogenic qualities, Catuaba may help the body cope with stress and maintain balance. This remarkable herb has also been associated with promoting mental alertness, healthy energy levels, and fostering a sense of vitality.

Reishi Mushroom

Reishi Mushroom, a highly-regarded fungus, is esteemed for its potential to enhance overall wellness. With adaptogenic properties, Reishi Mushroom may help the body manage stress and maintain balance. This extraordinary mushroom has also been linked to promoting immune system support, healthy energy levels, and fostering a sense of calm and relaxation.

Astragalus Root

Astragalus Root, a powerful herb, is respected for its potential to contribute to overall well-being. Renowned for its immune-supporting properties, Astragalus Root may help fortify the body’s natural defenses. Additionally, this remarkable root has been associated with promoting healthy energy levels, heart health, and supporting the body’s ability to adapt to stress.

Asian Licorice Root

Asian Licorice Root, a versatile herb, is valued for its potential to support overall wellness. Known for its adaptogenic properties, it may help the body cope with stress and maintain balance. This remarkable root has also been linked to promoting healthy digestion, respiratory function, and supporting the immune system.

American Ginseng

American Ginseng, a revered herb, is prized for its potential to contribute to overall well-being. With adaptogenic properties, it may assist the body in managing stress and maintaining harmony. American Ginseng has also been associated with promoting mental alertness, healthy energy levels, and supporting the immune system.

Rhodiola Rosea

Rhodiola Rosea, a robust herb, is admired for its potential to support overall wellness. As an adaptogen, Rhodiola Rosea may help the body cope with stress and maintain balance. This remarkable herb has been linked to promoting mental clarity, healthy energy levels, and increased endurance.

Peruvian Maca

Peruvian Maca, a nutrient-packed root, is celebrated for its potential to enhance overall well-being. Known for its adaptogenic qualities, Maca may help the body manage stress and maintain balance. This powerful root has also been associated with promoting healthy energy levels, endurance, and supporting hormonal balance.

Schisandra Fruit

Schisandra Fruit, a unique berry, is renowned for its potential to contribute to overall wellness. Boasting adaptogenic properties, it may help the body adapt to stress and maintain equilibrium. Schisandra Fruit has also been linked to promoting healthy energy levels, mental clarity, and supporting the body’s natural defense

Acai

Acai, a nutrient-dense berry, is recognized for its potential to enhance overall well-being. Rich in antioxidants, Acai may help support the body’s defenses against environmental stressors, while promoting healthy energy levels and vitality.

Himalayan Goji

Himalayan Goji, a nutrient-rich fruit, is valued for its potential contribution to overall wellness. This superfood is believed to support the immune system, promote healthy energy levels, and aid in maintaining balance within the body. With its antioxidant properties, Himalayan Goji may help protect cells from environmental stressors.

Gotu Kola

The main group of components in gotu kola is the triterpenes including asiaticoside, madecassoside, asiatic acid, and madecassic acid, which have antioxidant and anti-inflammatory properties that are shown to positively influence brain plasticity which means a much sharper you.

  • Exhibits significant wound healing ability, Improves microcirculatory parameters, Sedative and anxiolytic properties, Antidepressant, Re-vitalize the brain and nervous system, increase attention span and concentration and combat aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116297/

Water Hyssop

Best known as a neural tonic and memory enhancer this powerful herb increases cerebral blood flow and neurotransmitter modulation.

Green Tea Extract

Healthy energy producer and one of the more researched and promising supplements. It upregulates fat metabolism at rest and during exercise. In recent years the consumption of Green Tea Extract has shown to help prevent lifestyle diseases like cardiovascular disease because of it’s preventative effects on chronic inflammation.

  • Helps with weight loss by increasing a protein hormone which is involved in regulating glucose levels as well
    as fatty acid breakdown:https://pubmed.ncbi.nlm.nih.gov/26093535/
  • Decrease cholesterol absorption and plasma levels, has strong free radical-scavenging
    activity inhibiting LDL oxidation, reduce the adhesion molecule expression, has antitrombotic activities by inhibiting platelet aggregation:https://pubmed.ncbi.nlm.nih.gov/15969262/ 

Mikania Guaco

“Guaco” is Sun Horse Energy founder Dan Moriarty’s favorite herb, and the reason why he’s still alive. Traditionally, it’s a well-known herb for snake bites, scorpion stings and other venomous creatures. Guaco acts as a non-steroidal bronchodilator, meaning it opens up the airways without steroids. As a result of guaco opening up the airways, the alveoli (tiny air sacs in the lungs) are better able to accept oxygen transfer and get rid of carbon dioxide. In Brazil, Guaco syrup is one of the most popular herbal medicines used to treat the symptoms of asthmatic bronchitis, cough and hoarseness.


Osha Root

A traditional Native American herb, Osha is also known as “Bear Root”. Native Americans noticed that when bears emerged from hibernation, the first thing they did after being in a state of torpor for 4 months was not feast on salmon or drink water, but rather, dig up osha and eat it. Why? It decongests and wakes up the lungs. Native Americans who used Osha were able to run further, and treat their colds and congestion. Modern research studies suggest Osha may support the immune system by offering protective effects against oxidative damage.

I want to thank you for your existence. I want you to know that functional medicine has changed my life, well the life of my autistic son. So much so that I plan on taking the Functional Medicine Health Coach Certificate and work with my new friend who is now a Functional Medicine Doctor from the Institute of Functional Medicine and spread the word on GI testing and how finding the underlying issues will help eliminate autistic traits. 

I hope to be able to meet you one day so I can share this great news with others. Changing my son’s diet has changed him. Food is medicine!! By the way, I’m cooking my rutabaga. I’m Italian and never grew up with these. With love.

Rita Mastrangelo

I found you on YouTube a couple of weeks ago and I’m hooked. I listen to you a couple of hours every morning. I am being tested for celiac disease and have been gluten-free for a couple of weeks. Thank you for all of your insight.

April Renee

Just wanted to tell you that you’re amazing! You are helping so many people all over the world! Including me! Thank you so very much, Dr. Tom O’Bryan!

Patricia Puddle

Good morning Dr. Tom, Would just like to say thank you! This time last year I was going through a hell of a time with my gut. Terrible indigestion on a regular basis, feeling as if I had eaten a boulder and the tiredness was doing my heed (scottish for head) in! With two young girls being tired is not an option!

I went to the doctors on a number of occasions and they decided to prescribe omeprazole to mask the problem, sorry help my problem. I decided taking these drugs was not an option for me! So I started googling the life out of it!! Low and behold you started popping up!! Oh and Gluten intolerance! 

Your advice has been second to none! You have in my case really simplified what gluten does to my body and now that I have cut it out (which as it appears in lots of foods, some I can’t understand) I have found that my symptoms very quickly reduced and now I’m a year down the line they have gone for the vast majority of the time!! For that I’m truly grateful. I now follow you on YouTube and Instagram, which continues to educate me and the importance of gut health. I look forward to your future advice. Yours faithfully,

Gary Christie

Black Ant Extract

A Chinese medicine tonic, Black Ant is used to support energy levels. (In traditional Chinese medicine, Black Ant is given to increase vital Qi.) Research studies demonstrate that Black Ant supports the function of the thymus gland, which plays a crucial role in the immune system, producing and activating lymphocytes.

Siberian Ginseng

This well known adaptogen has been proven to reduce cardiovascular stress, lower and stabilize blood sugar to healthy levels, and encourages a more efficient lipid metabolism.

Pine Bark Extract

Many studies have shown that pine bark possesses anti-aging properties. It’s very similar in nature to the well-known antioxidant and anti-inflammatory compound, resveratrol, which is abundant in red wine and grapes. Pine bark has a proven beneficial effect on lipids, the cardiovascular and immune systems.

Lion's Mane

A very yummy and medicinal mushroom is a well established candidate for brain and nerve health because it triggers neurite outgrowth and regenerates damaged nerves. Lions Mane has been extensively studied for its neuro-health properties.

Nattokinase

This is an enzyme/protein that speeds up biochemical reactions and helps to prevent and dissolve the formations of blood clots (thrombi); addresses the problem of blood hyperviscosity, thereby preventing thick and sticky blood, which is not conducive to overall cardiovascular health.

Shatavari

Referred to as the women’s ultimate power herb, by some herbal enthusiasts. Used in India for at least 3,000 years, Shatavari, is structurally similar to estrogen produced within the body. Some researchers have concluded shatavari can be a highly effective alternative to synthetic hormone replacement therapy for peri- and menopausal women.

Chaste Tree Berry

Improve female libido, mitigate PMS, reproductive health

Horny Goat Weed

Increase para-sympathetic nervous activity, mitigate osteoporosis, improve libido, enhance smooth muscle tissue function

  • Treatment for erectile problems and nerve injuries in human patients:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551978/
  • Prevents thickening or hardening of the arteries through multiple mechanisms, including attenuating DNA damage, correcting endothelial dysfunction, inhibiting the proliferation and migration of smooth muscle cells, repressing macrophage-derived foam cell formation and inflammatory responses, as well as preventing platelet activation:https://pubmed.ncbi.nlm.nih.gov/29075193/

Bulgarian Tribulus

Enhance athletic performance, improve circulation, improve sexual performance, more efficient rates of protein synthesis

Cordyceps

Cordyceps, a genus of mushroom, gained lots of attention after Chinese long-distance runners performed impressively at international competitions in the 1990s and early 2000s. Along with high-altitude training, supplementing with cordyceps was part of their intense training program. A research study concludes that cordyceps improves tolerance to high-intensity exercise after supplementation with it because the fungus is thought to increase blood flow, enhance oxygen utilization; it also acts as an antioxidant. It also has powerful anti-tumor properties, the ability to regulate the endocrine system, enhance your immune function, and protect the kidneys, lung, liver, and other organs.

  • Immunomodulatory, antitumor, anti-inflammatory, and antioxidant activities, promotion of endurance capacity, and learning-memory improvement, can be used to treat conditions such as hyposexuality, night sweats, hyperglycemia, hyperlipidemia, asthenia, arrhythmias, and other heart, respiratory, renal and liver diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924981/
  • Various pharmacological actions, including nephroprotective, hepatoprotective, anti-inflammatory, antioxidative, and antiapoptotic effects:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849494/

Ginkgo Biloba

In recent decades, an extract of the leaves of the tree Ginkgo biloba L. has been used to improve memory in disorders like Dementia disorders that affect memory and intellectual functioning, and are caused primarily by Alzheimer’s disease and vascular disorders.

  • Potent antioxidant properties and ability to enhance peripheral and cerebral circulation, ginkgo’s primary application lies in the treatment of cerebrovascular dysfunctions and peripheral vascular disorders:https://pubmed.ncbi.nlm.nih.gov/11565403/
  • Experimental results showed extracts of G.Biloba to upregulate protein expressions of BDNF:
  • The effects of Ginkgo biloba extract on cognitive functions in aged female rats;
  • The role of oxidative stress and brain-derived neurotrophic factor: https://www.ncbi.nlm.nih.gov/pubmed/25446810

Jiaogulan

Jiaogulan, a versatile herb, is celebrated for its potential to support overall well-being. Known for its adaptogenic properties, Jiaogulan may help the body cope with stress and maintain balance. This remarkable herb has also been associated with promoting healthy energy levels, boosting endurance, and fostering a sense of calm and relaxation.