Could Fermented Foods Help You Stay Healthy This Holiday Season?

Could Fermented Foods Help You Stay Healthy This Holiday Season?

  • Healthy Eating

  • By Andréanne Martin, Bachelor's degree in nutrition

    Several studies have shown that people with the highest life expectancy have at least one thing in common: they consume fermented food every day.

    Fermented foods have been around for centuries. Before there was refrigeration, fermenting extended the amount of time that food could be stored. But while added shelf-life was great, the real magic of fermented foods was thanks to all the changes the various microorganisms were creating.

    Fermented foods have large quantities of probiotics and are very rich in vitamins, minerals and antioxidants. The fermentation process makes the nutrients more accessible and easier for the body to digest by deactivating indigestible properties. This means you can assimilate and use their nutrients better than you can with many non-fermented foods.

    As we now have a deeper understanding of our microbiome, we have a better grasp of the benefits fermented foods provide for us. Our microbiome consists of all the microorganisms that live in our digestive system. The microbes found in fermented foods help to promote the growth of “good” bacteria in our digestive system and reduce intestinal permeability. Consuming these foods is associated with beneficial effects on our health, especially better digestive health, a stronger immune system, and improved overall health and well-being.

    We have a pretty big reason for being so intrigued by the power of fermented foods. Drinkable Bio-K+ is one! That’s right. It starts by adding the three unique bacteria strains to the starting base (milk, soy, organic brown rice, or pea and hemp) and then allowing them to grow in each bottle. This process not only ensures our product is rich in probiotics (50 billion bacteria* to the expiry date), but that the probiotics are alive, active, and retain their intrinsic ability to resist gastric acid and bile salts. Also, the starting base feeds the bacteria and provides additional protection to them, so they pass more easily through the digestive system.

    Since the holidays can mean sharing viruses and “bad” (pathogenic) bacteria along with gifts, eating probiotics every day is a crucial step to support your immune system. Probiotics also do wonders to optimize digestive function, and even limit the negative effects of drinking alcohol. To help you get your daily dose of fermented foods, we’ve put together some helpful tips and suggestions to stock up on probiotics this holiday season.


    4 Ways to Eat Fermented Foods During the Holidays


    Give yourself an insurance plan

    You can’t always fully control what is on your plate while you’re away from home during the holidays, but you can plan to consume drinkable Bio-K+ each day. Bio-K+ contains 50 billion probiotics per bottle. Because the fermentation process happens right in the bottle, the bacteria strains know how to work together, providing a synergistic effect. Alive and healthy, they have the strength to resist the stomach’s acid barrier. To maintain digestive health, consume one-quarter of a drinkable Bio-K+ bottle each day. If you want to improve or optimize your digestive health, increase to a half or full bottle of drinkable Bio-K+ per day. You can drink it straight, use it in dips or smoothies, or pour it on crêpes or waffles as a flavoured sauce.


    Start your day with a smoothie

    Before the holiday fare comes to the table, start your day with a smoothie rich in healthy bacteria. Combine almond milk, berries, green leafy vegetables and one full bottle of drinkable Bio-K+. Blend all ingredients until smooth and creamy. For some recipes ideas, check out here and here.


    Try out new fermented foods

    Add sauerkraut and kimchi to foods you traditionally eat during the holidays. Their lightly salty and acidic taste make them great for condiments. Did you know that the word sauerkraut comes from German and means “sour cabbage”? Kimchi is a traditional Korean dish that contains peppers and fermented vegetables that are soaked in brine for several weeks. Use those fun facts to impress your loved ones!


    Use the holidays to test new recipes

    Many people know about tofu and legumes but are less familiar with tempeh, a fermented soy product that is great in salads, sandwiches, and even makes a pretty good substitute for bacon. Using the right marinade is often the key to success with this ingredient. Cut the tempeh into strips and marinate in a mixture of fresh ginger, sesame oil and maple syrup (it can marinate up to 24 hours). Then all you have to do is fry it in a pan before adding it to your dish.


    Enjoying the incredible festive season means staying healthy by getting enough good bacteria to keep your immune system strong and digestive system working properly. Eating fermented foods and taking drinkable Bio-K+ daily are great ways to take good care of yourself and your health. Happy Holidays!


    If you have additional questions on how to stay healthy this holiday season, let us know in comments below! For more healthy inspirations, join our community. To stock up on Bio-K+ find a store near youContact us or find us on Facebook and Instagram.


    *Bio-Kidz drinkable products contain 12.5 billion bacteria per bottle, which is the ideal quantity for your little ones!



    1. Hill D et al. Recent advances in microbial fermentation for dairy and health. F1000Research. 2017;6:751.

    2. Sanlier N et al. Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2017:1-22.

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    Andréanne Martin Bachelor's degree in nutrition
    About the author
    Andréanne Martin is a dietitian and nutritionist who drives projects that enable her to promote healthy lifestyles in order to help as many people as possible to feel better.
    View all articles by Andréanne Martin
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