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Their tangy taste and revival of an ancient food practice are undoubtedly part of the allure of today's fermented-foods trend, but their touted health benefits also are making foods such as kombucha, kefir and kimchi attractive to the masses. Whether on store shelves, at farmers' markets, or "cultured" at home, fermented foods are making a comeback that could be good for the American gut, the experts say. "Humans are as healthy as their gut flora," says Dr. Jacqueline Fields with The Healing Gardens in Fort Collins. "Fermented foods provide the body with good bacteria that cannot be duplicated in a pill," says Fields, who frequently recommends her patients substitute kefir, a fermented beverage, for probiotic pills. Here's a quick primer for anyone interested in joining the fermented-food trend. Get Started For maximized benefits, eat a variety of fermented foods, as each one contains a unique composition of bacterial strains, and ease into it, wellness experts say. "You're introducing live microflora into your digestive system," says Maria Hodkins, a fermentation instructor from Paonia, who also works with Fields. "Some of these can be very powerful and should be introduced slowly to let the body adapt." Fields and Hodkins advise starting with smaller portions – a couple of tablespoons to only a few ounces per day — to reap healthful benefits. Live fermented foods can be consumed daily, but megadosing could lead to stomach pain, cramping or diarrhea. Fermented foods are fine for most people seeking general health support, but those with gastritis, acid reflux, ulcers, and other gastric issues and serious medical conditions should consult their doctor. The following products can be found in the refrigerated sections of regular and health-food grocery stores and are now frequently available at restaurants. Yogurt, a cultured dairy product containing probiotics, is widely popular today, including regular and Greek versions. Skyr (pronounced "skeer"), an Icelandic-style yogurt that's thicker, more protein- rich and lower in fat and sugar, is also hitting the U.S. food scene. When purchasing any yogurt, look for quality brands that are labeled with having several live and active probiotic cultures, says Weir. What are fermented foods? Dairy, vegetables, grains, legumes, nuts and seeds can all be fermented. Foods like yogurt, kefir, unpasteurized sauerkraut and kimchi can supply beneficial live cultures. "Fermented foods may look new, but they are not," says Fields. "Many cultures around the world have been fermenting food for thousands of years." During fermentation, microorganisms, such as yeast and bacteria, feed on sugar, says Tiffany Weir, professor at Colorado State University's Department of Food Science and Human Nutrition. Lactic acid, which lowers pH in food, is produced, she says. "That benefit also transfers to the gut, helping to prevent the growth of pathogens and bad bacteria," Weir says. "Flavor-wise, lactic acid gives it that tang." Even cooked fermented foods, such as sourdough bread, can have healthy benefits. "Some foods, like grains and legumes, are hard to digest," says Eileen Richardson, a Nutritional Therapy Institute-trained chef in Denver. "But when they are inoculated with bacteria and yeast and allowed to ferment before being cooked, the end product can be more easily digested with greater nutrient absorption." HealtH Benefits " I n t h e U . S . , w e ' v e m o d i f i e d o u r foods and lifestyle so much, they've b e e n s t r i p p e d o f g o o d b a c t e r i a , " Fields says. Adding fermented foods to the diet can boost immunity and d e c r e a s e i n f l a m m a t i o n , w i t h s o m e studies suggesting they might improve conditions such as colitis, IBS, leaky gut, gastric reflux and high cholesterol. Health and Wellness Magazine • 9