The Best & Worst Fermented Foods for Your Gut Health | Sadhguru

Summary

The video script delves into the impact of fermented foods on perception and health, highlighting a study that shows a diverse intake of fermented foods promotes a healthier gut ecosystem and reduces inflammation. It emphasizes the importance of moderation in fermentation to support, not overwhelm, the gut biome. The speaker contrasts traditional, mindful fermentation practices with modern consumption habits, advocating for a respectful approach to food as an integral part of one's being.

Takeaways

• 🌱 Fermentation can enhance the gut biome, but it should be controlled to avoid creating a biome that doesn't support the body.
• 🧬 A diverse intake of fermented foods is associated with a healthier gut ecosystem and reduced inflammation, as per a recent study.
• 🥬 Incorporating a variety of fermented foods into one's diet is as important as eating a largely plant-based diet.
• 🍖 Animal-based fermentation, such as rotting meat, is considered gourmet in some cultures, but it's not recommended for regular consumption.
• 🧀 Cheese is a form of animal-based fermentation that was essential for survival in winter, but should be consumed in moderation.
• 🍽 Perception is linked to digestion; heavy and opaque experiences can hinder clarity and alertness.
• 🌼 The way food is handled and consumed can impact digestion and overall well-being, with gentle handling being preferable for fermented foods.
• 🕒 Proper fermentation timing is crucial; for example, yogurt should be fermented overnight but not become overly sour.
• 🌼 Offering fermented substances to plants can enhance their flowering, but over-fermented food is not suitable for human consumption.
• 🍽 The cultural context of food is important, and practices like eating while standing or hastily can detract from the dining experience.
• 🌱 The relationship between food, the body, and the environment is intimate; treating food with love and respect can have profound effects on health.

Q & A

What is the relationship between fermentation and gut biome according to the script?

The script suggests that a little fermentation can add fuel to the existing gut biome, but if it goes beyond a certain point, it can create a biome of its own that may not support the individual's gut health.

What does the script imply about the consumption of a variety of fermented foods?

The script implies that consuming a variety of fermented foods can lead to a better gut ecosystem and less inflammation, as indicated by a study where such a diet was compared to a group that optimized fiber intake.

What is the script's stance on animal-based fermentation?

The script acknowledges that there are cultures where meat fermentation is considered gourmet, despite it being seen as the worst way to eat in the Western world. It suggests that this practice is due to historical necessity and not a recommended dietary choice.

How does the script describe the importance of fermentation in certain cultures during extreme conditions?

The script describes that in extreme cold or isolated conditions, cultures had to learn to eat and enjoy rotting meat or cheese as a means of survival, turning these into gourmet foods out of necessity.

What is the script's view on the effect of heavy digestion on perception?

The script suggests that if the body is heavily engaged in digestion, it can negatively affect perception, as the body's energy is diverted to the digestive process, making it harder to maintain alertness and sharpness.

How does the script relate the concept of fermentation to the use of technology, like a phone?

The script uses the analogy of a phone playing too many videos and running out of battery to explain how over-fermentation can lead to the body using too much energy on digestion, leaving less for other activities, including perception.

What is the script's advice on the consumption of fermented food like 'idly' in Southern India?

The script advises that fermented food like 'idly' should be consumed in moderation and controlled fermentation to ensure it doesn't become too hard or over-fermented, which can be undesirable.

What is the script's opinion on the handling of fermented dairy products like curd or yogurt?

The script suggests that fermented dairy products should be handled gently and treated as living entities, with care taken not to over-ferment them, as this can lead to sourness and create a biome not supportive of the individual's gut health.

How does the script discuss the cultural differences in food consumption practices?

The script discusses cultural differences by highlighting the contrast between the way food is consumed in the United States, where people may eat standing up and hastily, versus the more mindful and respectful approach suggested by the speaker.

What is the script's perspective on the importance of how food is treated and consumed?

The script emphasizes that how food is treated and consumed is as important as what is eaten, advocating for treating food with love and respect, similar to how one would treat their children.

What is the script's final message regarding the relationship between food, the individual, and the environment?

The script concludes by stating that food, the soil, water, and air are not separate from the individual but are the same stuff, suggesting that treating these elements with love and respect can have a profound impact on one's well-being.

Outlines

00:00

🍲 The Impact of Fermented Foods on Gut Health and Perception

The first paragraph discusses the role of fermentation in enhancing the gut biome and the potential effects on perception. It suggests that a balanced intake of various fermented foods can lead to a healthier gut ecosystem and reduce inflammation, as shown by a recent study. The speaker emphasizes the importance of incorporating both plant-based and animal-based fermented foods into one's diet, while also noting cultural practices around the world that involve eating fermented meat. The paragraph also touches on the idea that over-fermentation can create a biome that doesn't support the body's needs, and the importance of controlling the fermentation process to avoid negative impacts on digestion and perception.

05:02

🌱 Culturing Fermentation for Optimal Digestion and Perception

The second paragraph delves into the cultural aspect of fermentation, highlighting the need to cultivate beneficial fermentation processes within the body. It contrasts the negative perception of fermentation in the Western world with the careful and deliberate fermentation practices in other cultures, such as the preparation of curd (yogurt) and the handling of fermented foods with respect. The speaker also criticizes the modern Western eating habits, observing people eating on the go in a manner that lacks mindfulness and respect for the food. The paragraph concludes with a broader reflection on the interconnectedness of humans with their food, environment, and the importance of treating food with love and care, as it is an extension of oneself.

Keywords

💡Fermentation

Fermentation is a metabolic process that produces energy from organic compounds, often used in food and drink preparation to create flavors, textures, and preserve products. In the video, it is discussed as a critical process that, when controlled, can support the gut biome, but if overdone, can lead to an imbalance. The script mentions that 'fermenting beyond a certain point' can create its own biome, which may not be beneficial.

💡Gut Biome

The gut biome refers to the collection of microorganisms living in the digestive tracts of humans and other animals. It plays a crucial role in digestion, immune function, and overall health. The video emphasizes the importance of a balanced gut biome and how fermentation can either support or disrupt it, as seen in the study mentioned where 'a large variety of fermented foods' led to a better gut ecosystem.

💡Inflammatory Markers

Inflammatory markers are substances in the body whose levels increase in response to inflammation. They are indicators of the body's immune response. The script refers to a study showing that a diet rich in fermented foods resulted in 'less inflammatory markers,' suggesting a link between fermented foods and reduced inflammation.

💡Plant-Based Diet

A plant-based diet consists predominantly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits. The video suggests that incorporating a plant-based diet is as important as including fermented foods for a healthy lifestyle, although it does not elaborate further on this point.

💡Animal-Based Fermentation

This concept refers to the fermentation of animal products, such as meats and dairy. The script discusses cultural practices where 'meat is fermented literally rotting is considered gourmet,' highlighting the diversity in food preparation and consumption across different cultures.

💡Cheese

Cheese is a dairy product made from milk and is often a result of fermentation. In the video, cheese is mentioned as an example of animal-based fermentation that was essential for survival during winter when other food sources were scarce. It is also mentioned as something that should be handled with care due to its living nature.

💡Perception

Perception in the video is related to the body's ability to process and digest food, and how this affects one's awareness and consciousness. The script states that if the body is 'lumbering to digest,' it is not good for perception, implying that a heavy or difficult digestion process can hinder one's mental clarity.

💡Idly

Idly is a type of fermented food originating from Southern India, typically consumed during breakfast. The script uses idly to illustrate the difference in fermentation levels, where over-fermentation changes its texture from 'a flower' to 'a golf ball,' affecting its edibility and quality.

💡Yogurt

Yogurt is a widely consumed dairy product that is made by fermenting milk with specific cultures. The video mentions yogurt as an example of a controlled fermentation process that should be 'overnight fermented' and 'still sweet,' indicating the importance of the fermentation process's timing and balance.

💡Cultural Practices

Cultural practices refer to the customary actions and rituals of a community or society. The script discusses how different cultures have unique ways of fermenting food, such as the gourmet status of rotting meat in extreme climates or the careful handling of yogurt, showing that food fermentation is deeply rooted in cultural traditions.

💡Eating Habits

Eating habits encompass the behaviors and customs associated with consuming food. The video criticizes certain eating habits observed in the United States, where people are seen 'hacking at food' while standing, suggesting a lack of mindfulness and respect for the food. It emphasizes that how one eats is as important as what one eats.

Highlights

Fermentation can add fuel to the gut biome and potentially create its own biome if taken beyond a certain point.

A study showed that people eating a variety of fermented foods had a better gut ecosystem and less inflammation compared to those with optimized fiber intake.

Incorporating several fermented foods is as important as eating a largely plant-based diet.

Animal-based fermentation, like fermented meat, is considered gourmet in some cultures where it's a survival necessity.

Fermented foods should be consumed in a controlled manner to support, not overwhelm, the gut biome.

Over-fermentation can lead to a fermented substance that's too sour or heavy to be beneficial for digestion and perception.

In Southern India, the fermentation level of idly, a breakfast staple, varies by region and affects its texture and digestibility.

Fermented foods should be handled gently as they are considered alive, especially in traditional cultures.

Yogurt, when fermented properly, should still be sweet and not overly sour to be beneficial.

Fermentation is a culture that should be carefully managed to be beneficial for the body.

A heavy or lumbering feeling after eating fermented foods can negatively impact perception and alertness.

Fermented foods should be consumed in a way that enhances, not hinders, the body's digestive process and overall health.

The way food is eaten, including fermented foods, is as important as the food itself for overall well-being.

Observing proper etiquette while eating, even in a business setting, reflects a deeper respect for food and its impact on health.

Food, soil, water, and air are interconnected and should be treated with love and respect for optimal health benefits.

Treating food as divine or with child-like love can lead to significant positive effects on an individual's health.

Transcripts

[Music]

little fermentation adds fuel to the

existing

stuff some fermentation will multiply

gut

[Music]

biome if you ferment it Beyond a certain

point then it creates a biome of its own

not support your

biome I know this is a dangerous terrain

to walk into in Western

World these are all the most terrible

things to

eat what is the effect of fermented

foods on one's ability to perceive is it

something that we should avoid in

certain cases a recent study has shown

that actually people that eat a large

variety of fermented foods compared to a

group that optimized um fiber intake

that that the group with the multiple

fermented food components had a better e

gut ecosystem and less inflammatory

markers from from that I would recommend

to everybody is as important as to eat a

largely plant-based di is to incorporate

several fermented foods uh see any

animal-based

fermentation when I say animal based

fermentation there are cultures where

meat is

fermented literally rotting is

considered

Gourmet there are parts of the world

where it is eaten like

that this is the worst way to eat it but

in those cultures it's become Gourmet

because these were cultures which were

in extreme cold or removed from the rest

of the world for large parts of the year

if they had to eat food they had to

learn to eat and enjoy rotting meat

otherwise they would be dead probably in

those

days

similarly I know this is a dangerous

terrain to walk into in Western World

cheese which is also comes from that

kind of thing when Winters came people

would have nothing to eat to keep their

calories going the only way was

cheese these are all the most terrible

things to eat if you ask me if you

thinking of

perception when we look at perception

the way to look at it is whatever makes

your body heavy and opaque in your

experience makes you feel the body is

lumbering to digest that that's not good

for your perception because body is made

like this if any one activity takes too

much energy and effort the other

activities will recede it's as simple as

that suppose

you using your phone playing too many

videos when you want to make the call

there's no power the battery is out it's

just like that you're using it too much

on one level another level goes down so

to keep the digestive process being a

survival process to keep it at where it

should be nothing more nothing less is

important some fermentation will

multiply the gut biome in many

ways so when it com comes to fermented

food it should it should be under your

control for example in Southern India

one fermented substance which is

consumed daily in breakfast is idly do

if you go north of Bangalore we will not

touch it at least I will not cuz one

thing the idly feels like a golf

ball in the South idly feels like a

flower as you go north it becomes a golf

ball you could play with it and they

don't know how to ferment they have over

fermented it all the time so in South

every it's becoming difficult there also

otherwise every woman at home would know

she'll just always with little finger

they touch it like that no this can't be

used they would simply

know or if you are not very sensitive if

you smell it if it's gone beyond a

certain point you will know it's

fermented Beyond a point where you

should not eat so this kind of fermented

thing we always go and offer to our

flowering plants because they flower

better when they get this fermented

D but once we see that it's fermented

beyond that we don't eat the next thing

is the CD or what you call as

yogurt it is just overnight fermented it

must be still sweet if it becoming sour

little sourness is okay if it crosses

that we won't

eat because if you ferment it Beyond a

certain point then and it creates a

biome of its own not support your biome

little fermentation adds fuel to the

existing stuff that your stomach or your

Elementary canol is

fermentation but it is a certain

fermentation is a certain culture all

right is it the right word sir yeah it's

a

culture it is a certain culture so you

want to culture this in a certain way

that's beneficial for you not simply

culture it whichever way if your stomach

feels like a beer

factory uh then

what you talking about perception if

you're talking about perception your

stomach should send signals to become

more and more alert and sharp if it

makes you like this then where is the

perception so one thing is any animal

food which is fermented we normally

don't eat at all if you must eat a

little bit of CD but that is only

overnight fermented 6 to 8 hours if it's

summer Just 4 to 5 hours that's how we

ferment very

carefully if if people want to have a

meal at 1:00 in summer in the afternoon

they will ferment it at morning 8:00

9:00 because the temperatures are hot if

it's cooler Seasons they'll ferment it

just before going to bed in the night

next day it'll be ready and this

fermented thing how you treat

it these days all this is gone I'm

people around my table I'm always trying

to bring some sense to that in our homes

if there is a CD which is just

kicked you can't just put a serving

spoon like this you have to gently take

from one side always they will tell us

it's alive you have to handle it

gently just from one side you take it

and use it because it's life is

living you just plunge it in like that

and put it see United States of America

has to do a lot I appreciate why it's

become like that because it's a matter

of 200 250 years when they came people

came here to Wild

Land they sat and ate wherever they

stood and ate wherever even today

they're doing that they need not do

they've achieved a certain level of

Education civilization affluence now you

must do what's best for you I'll tell

you Ma experience one day I'm driving in

Washington DC in the business district

not in the political part in the

business where CEOs and lawyers and

others are there I don't know what these

people are maybe CEO CEOs are all young

people less than 35 years of age all

young people obviously from IV League

kind of

people and uh looking at their clothes

and how they are they're very well to do

they're all standing outside this is

around 12:30 12:45 lunch shower I think

for them and there is some C maybe it's

a I don't know a hot dog or some dog

partt or cow part something it is

telling all men and women dressed very

well they're all standing there holding

food in their hands and like this

hacking hacking at their food I just saw

this tears came to me what's happened to

these

people they're well to do at least they

can sit on the ground and eat properly

no they're hacking at food like even a

wild animal won't eat like

that this is not good yeah how you eat

something is as important as what you

eat because you and food are not two

separate things your body the food that

you eat the soil that you walk upon the

water that you drink and the air that

you breathe these are not different from

you it is the same stuff here is just

giving us an individual experience if

you treat it with as much love as you

treat your children if you can't see it

as Divine at least if you treat it with

as much love as you would treat your

children it would do fantastic things to

you

[Music]