Have been hearing a lot about fermenting vegetables and having to imprve gut health. What is the process of fermenting vegetables? Also, how often, in what quantity can I consume it?
Hi Radhe! Yes you've heard right, when vegetables are fermented lacto fermentation takes place & beneficial bacterias on the surface of the vegetables eats up the sugar present in them & produce lactic acid, hence the tangy taste.
Cabbage, carrots, beetroot, turnips, cucumbers, gingers etc. are commonly fermented.
Process is simple, you shred the vegetables thinly(don't wash them thoroughly you'll lose most of the bacteria), submerge them in salt water brine (15g salt in 250ml water ratio), add spices if you'd like, cover & store for 7-10 days.
You can take fermented vegetables upto 1/4th cup daily as a side with your meals.
But keep a few things in mind,if you have BP issues this is a total no, if you get bloating very often this might be a no. If your immunity is compromised this might cause issues as well.
Hence discuss with an expert before including such things in your diet. Anyways for probiotics you can still safely take curd & buttermilk.
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