Gut feelings: the power of fermented dairy

Get cultured : 12 ways to improve your gut health naturally

From fermented foods to prebiotics, here’s how to give your gut microbiome a boost, and improve your wellbeing.

This content was originally produced by Guardian Labs Australia to a brief agreed with and paid for by Dairy Australia. This content was first published on 09/07/2019. 

Gut health is THE hot topic in the world of wellbeing. Not surprisingly given the growing number of studies that link our gut microbiome and overall health, affecting everything from our immune system and mood to obesity and disease.

Get these good gut guys into your diet with our DIY culture guide, curated by dietitian Chloe McLeod and cheesemaker Paul Wilson of Nimbin Valley Dairy.

1. Prebiotics 101
The gut microbiome refers to the trillions of bacteria that live in our digestive system. Poor gut health has been linked to many diseases including Crohn’s disease, inflammatory bowel disease, obesity and mental health issues. Dietitian Chloe McLeod says the foods we eat play an essential role in maintaining the diversity and health of our gut.
“The foods we eat have a strong impact on our overall health, so it’s important to feed our gut with lots of different types of good bacteria,” she says. “This means aiming to consume 30 different vegetables over the course of each week to provide different types of fibre and starch.”

McLeod says foods rich in prebiotics feed the good bugs in our gut. These include vegetables such as Jerusalem artichokes, asparagus, leeks, peas, garlic and onion.
“It’s also worth including foods that are rich in resistant starch because they also help to feed the healthy bacteria in the gut. These include just-ripe bananas, chickpeas, lentils and other legumes, as well as wholegrains such as rye and barley.”

2. Probiotic superheroes
Eating foods naturally rich in probiotics helps to boost the level of good bacteria in the gut microbiome. These include fermented foods such as yoghurt, kefir, cultured butter and some cheeses.

“Particularly good sources of naturally probiotic foods are yoghurt and kefir,” says dietitian Chloe McLeod. “Not only are they power-packed with probiotics, but they are super easy to incorporate in your daily diet and are also great sources of protein and calcium.”

Look for yoghurt and kefir that contain live and active cultures – or make your own. McLeod says other fermented foods worth incorporating into your diet for good gut health include sauerkraut, kimchi and miso.

3. Small dietary changes with big impact

4. Super smoothie 

The Berry Kiwi Green Smoothie is a great option that ticks all the nutrition boxes. “From a gut health perspective, kiwi contains enzymes, which can help with reducing constipation. It’s also a really nice mix of fibre, including resistant starch. Added with the probiotics, there’s plenty of nutrition in this smoothie to be feeding the gut healthy bacteria,” McLeod says.

Berry Kiwi Green Smoothie recipe
Process 1 cup of natural yoghurt, 2 scoops of vanilla protein powder, ½ cup mixed frozen berries, 30g baby spinach leaves, 2 kiwi fruit (peeled and chopped), 1 tablespoon pure maple syrup and ice with a stick blender until smooth.

Pour into two serving glasses or bowls. Top with 1 tablespoon chia seeds, 1 tablespoon coconut flakes and ½ cup fresh blueberries. Serve immediately. Full recipe

Nutrition note: McLeod says a well-balanced smoothie should always contain protein such as yoghurt or kefir. This not only boosts the nutritional content but also provides good bacteria for gut health. 

5. DIY Kefir

Kefir is a fermented milk drink that’s packed with probiotics. While it originated in Eastern Europe centuries ago, it is now found on supermarket shelves everywhere thanks to its health benefits.

McLeod says kefir can be used in similar ways to yoghurt: added to your breakfast or smoothie, mixed with apple cider vinegar and turmeric and used as a dressing on salad or vegetables, or simply consumed as a daily health shot.

“Kefir is really simple and cost-effective to make yourself,” she says.

Kefir recipe

Take a clean 1.5L jar and place 1 tablespoon of kefir grains (available online and in health food stores) and 1 litre of full-cream cow’s milk into the jar and stir.  Cover the jar with a cloth and leave it somewhere away from direct sunlight; 8C to 30C temperature is ideal. Stir the kefir occasionally. Once the kefir has thickened (about 24 hours), strain it and then it is ready to drink.

Nutrition note: “Kefir can be a great option for people who are lactose intolerant as the bacteria produced during the fermentation process eat some of the lactose in the milk.” She says

6. Tumeric and yoghurt  

Yoghurt isn’t only a breakfast or snack option. McLeod describes yoghurt as a “blank and healthy canvas” to create a wide range of both sweet and savoury dishes. For instance, dairy with tumeric (an anti-inflammatory) is a winning combination.
The active ingredient in turmeric is curcumin, and your body is better at absorbing curcumin in the presence of yoghurt and any sort of fat. This makes a tumeric latte or tumeric yoghurt curry an ideal health combo.

Turmeric and Yoghurt Roasted Chicken, Cauliflower and Eggplant recipe

This one tray roasted chicken with a twist is packed with flavour. Simply combine spices with yoghurt and use half of the mix to coat the chicken, then use the remaining mix to spread on the cauliflower and eggplant.  Place the chicken in a baking tray and arrange the vegetables around it. Bake at 200C for 20-25minutes. Full recipe.

Nutrition note: “Turmeric is great from an anti-inflammatory perspective,” says McLeod. “ The fat from the olive oil and the natural yoghurt in this recipe, will actually help the body absorb the turmeric more effectively.”

7. Culture snacks 

If you’re short on time, look for simple ways to incorporate fermented dairy into quick and easy meals that you can have on the go. That way your gut is not missing out on the good stuff. Start by keeping a well-stocked fridge and pantry with healthy options, this way you aren’t tempted to reach for an unhealthy quick fix.

This little pot of Asian-inspired perfection fits the bill. It’s fresh, easy, delicious and can be eaten on the go. Even better, it takes less than five minutes to make!

Yoghurt with Matcha, Mango and Coconut recipe
Place 200g Greek-style natural yoghurt in a serving bowl or container. Sprinkle with ½ teaspoon of matcha green tea powder and top with 1 mango cheek (cut into thin slices) and 3 teaspoons shredded coconut. Full recipe.

Nutrition note: “This recipe is great for the time-poor,” says McLeod. “I also really like the inclusion of matcha because it contains more antioxidants that regular tea and it combines really well with the yoghurt.”

8. Double down on fermentation / Fermented friends  / Fermented foods

McLeod says that incorporating a good mix of nutrient-dense and probiotic-rich foods is essential to good gut health.

“If your diet is rich in low-nutrient foods and low in fibre, it can have a detrimental impact on how you feel on a day-to-day basis – physically and mentally,” she says. “You can never underestimate the power of good food.” 

Miso and Ginger Butter with Sashima and Soba Noodles

This recipe has a great combination of flavours and nutrients, including miso, which is also a member of the fermented family food group.

Nutrition note: “Miso is another great fermented food option. Paired with the prebiotics that are found in onion and fresh ginger, and the resistant starch in the buckwheat noodles, you are getting a well-balanced mix of nutrients that are great for a healthy gut. Plus the sashimi is high in omega 3 fatty acids,” McLeod says. 

9. Cheese culture club 

While yoghurt and kefir top the list of probiotic fermented dairy foods, McLeod says cheese cannot be discounted when it comes to a healthy gut diet. “Some cheeses contain bacteria that are good for gut health. As long as the cheese hasn’t been overly processed there will still be some good bacteria present.”

Paul Wilson is a cheesemaker and dairy farmer from Nimbin Valley Dairy who produces a wide range of artisan cheeses, kefir and cultured butter. He says hard cheeses are the best option when it comes to gut health.

“In terms of gut health and probiotics, you’re looking at cheeses that contain lactobacillus – the good bacteria,” he says. 

Mozzarella and Tomato Salad

Simply slice mozzarella and tomatoes, then tear a few fresh basil leaves and sprinkle over the top. Drizzle with a little extra virgin olive oil and aged balsamic vinegar and enjoy!

Nutrition note: “Lactobacillus is more common in hard cheeses, as well as some yoghurts and kefir. These include Swiss-style cheeses, grana padano (hard Italian grated cheeses), mozzarella and cheddar,” Wilson says.

10. DIY Labneh
Labneh is traditionally found in Middle Eastern cuisine but has grown in popularity in Australia in recent years. It’s essentially a drained yoghurt so has all the same health benefits: high in protein, probiotics and calcium. Its light texture also lends itself well to dips and spreads as well as added to salads.
Cheesemaker Paul Wilson says labneh is easy for anyone to make: “You just strain excess moisture from yoghurt by wrapping it in a muslin cloth. Allow it to drain in a colander for a minimum of 12 hours. One to two days of draining is optimal for thick labneh.”

Labneh and Green Bean Salad
Toss a handful of blanched fresh green beans into a bowl with some salt and pepper to taste. Then add a large tablespoonful of labneh and mix. Add a little bit of extra virgin olive oil and cumin along with some lemon zest. Then add some finely chopped mixed herbs – such as mint, coriander, parsley and basil. Serve in a bowl topped with toasted almonds, pepitas and nigella seeds. This dish is great by itself or accompanying salmon or lamb. Watch how to make this

Nutrition note: “Labneh is a delicious, soft cheese which is rich in protein, particularly due to the straining process,” McLeod says. 

11. Curd be the answer / Feta is your friend /
Feta is a brined curd cheese that is a great source of B vitamins, phosphorus and calcium. McLeod says that compared to other cheeses, feta is also low in calories and contains beneficial bacteria and fatty acids.

Pork with Balsamic Grapes and Feta
The feta combines with slow-cooked pork and balsamic grapes for a dish that is sweet, sour and a little sticky all at once.
McLeod says that slow cooking is convenient for those leading a busy life. “You can put everything in a slow cooker before you leave for work and then come home and you have a beautiful, nutritious meal basically ready to go.”
She suggests adding a side serve of sautéed leafy greens or a fresh salad to make it more nutritionally complete. Full recipe.

Nutrition note: Keep in mind that when it comes to feta, a little goes a long way. “Feta is higher in salt than a lot of other cheeses so use it sparingly. I usually suggest using it to add flavour because it is a very flavoursome cheese,” McLeod says.

12. Cultured Butter is better / DIY cultured butter

Cultured butter is essentially everyday table butter but with added culture, so it contains good bacteria. “Herb or spice infused butters are a great way to add flavour to sweet or savoury dishes - or you can simply spread it on a crunchy, fresh wholegrain sourdough bread, which provides lots of good fibre.”

“Cultured butter is not only nutritionally better for you, but it also has better flavour so it’s ideal for cooking within pastry and pasta sauces.” Paul Wilson says.

Melt a little bit of cultured butter and drizzle over fish or make an herb medallion and pop on top of a steak. There are lots of ways to incorporate cultured butter into everyday eating. Try making these Sweet and Savoury Butters.

Nutrition note: “Cultured butter is a nutritionally better option than everyday butter. I wouldn’t recommend eating too much of any type of butter, but if you are going to use it, go for cultured butter,” McLeod says.

What matters to you, matters to us too. Learn more about Australian dairy.

Original publication date: 09/07/2019

The dairy food group is part of a healthy diet that includes a variety of foods.