Fermented foods explained: Expert Interview with Dr Hanadie Basil

Fermented foods have been all the rage in the past few years as the digestive system – a.k.a. our gut – has been proven to be host to a billion of bacteria and home to most of our immunity. We want to ensure we have as many good bacteria as possible and a big variety of them. Fibre is a good way to feed our existing beneficial bacteria as we saw in this article, but what’s a girl to do if she doesn’t have enough strains of good bacteria in the first place? Take probiotics. There are the supplements of course, but today, we are going to look at a way to get them into your diet through foods. More specifically, through cultured and fermented foods.

Last year, I was lucky enough to meet Hanadie while doing my Neuropilates diploma. She is one of those people who has a thirst for knowledge and no matter what she does, Hanadie always keeps connecting the dots between all the topics she has worked and researched in. Hanadie started her career as a veterinarian, studied nutrition, got involved in nutritional research, and 15 years ago, started studying holistic healing. Today she is not only a holistic therapist and lifestyle coach, but also a clinical aromatherapist, diet and nutrition consultant, REHAB personal trainer and Jin Shin Jyutsu practitioner.  One of her many passions is fermented foods; she runs workshops regularly in Dubai and they are always full. In today’s article, I pick her brain on these fermented foods so we can all better understand what they are as well as their benefits.

WM: Can you run us through the main benefits of food fermentation?
HB: In some ways; fermentation is a form of pre-digestion. It is when bacteria alters food – this process creates enzymes, Omega-3 fatty acids, B-vitamins and a host of active live cultures such as probiotic strains. These not only improve digestion, but also helps with systemic inflammation and boosts your immune system.

WM: When did you first discover fermented foods and see results from them?
HB: Fermented foods have been part of our culture almost since the beginnings of time. Growing up in Iraq, we ate pickled and lacto fermented  vegetables , olives, sourdough breads , cheeses  and yogurt all the time, it was just part of our diet. I used to get sick easily and my allergies would flare up. I remember these fermented foods always being one of the key things that really boosted my own immunity. Over the years, with all my studies and experience taking care of patients and of my own family, I have only seen positive results and improved health thanks to them.

WM: What fermented foods do you suggest to try?
HB: Here in the Middle East, pickled vegetables are a popular because every country has their own recipe for it. Sourdough bread, good quality yogurt and cheese are also very widespread and really easy to feed children with! There are are also the ones everyone talks about these days such as kombucha, kimchi or sauerkraut; and there are also lesser known ones like certain black teas, coffees or fermented raw cacao beans, which are natural probiotics.

WM: You mention bread – that is so surprising considering the bad reputation gluten has these days. How is that?
HB: Of course, I am the first one who will recommend not eating just any bread. Sourdough is different though: food fermentation occurs when microorganisms work together and grow because of yeast and/or bacteria – that’s what gives the characteristic smell and taste of leavened bread. The problem today is that most bread is made using industrial yeast and it doesn’t come from a live “mother” or wild yeast starter. This much needed fermentation allows to break down the grain’s cellulose and helps unleash the nutrients. This is why homemade sourdough is so good for you and a lot easier to digest. Many gluten-intolerant individuals are totally ok with sourdough.

WM: Would you say that it is better to consume fermented foods or to take probiotic supplements?
HB: Natural sources are best because fermented foods often contain lots of other things like bioavailable vitamins, minerals and prebiotic fibre which feeds the existing good gut bacteria and helps them colonize. I would only recommended taking off-the-shelf probiotics in more severe cases where we need a very quick recovery but one shouldn’t self-medicate. Always check with a nutritionist or doctor to understand usage and dosage. But as I said, I strongly encourage people to consume fermented foods directly and if possible, to make their own. I don’t buy bread at the supermarket for example and really prefer to make my own yogurt and fresh cheese as well, this way I know it is high quality. Also, I know kimchi is popular these days but I have seen ingredients like MSG on some labels; so you definitely need to be discerning when looking at packaged products. Honestly though, it really isn’t that hard to prepare yourself once you know how to go about it, that’s why I like doing my workshops: to teach people how to make these foods at home.

WM: How should you introduce them into your diet?
HB: That depends – if you aren’t used to eating them, start gradually and increase the amount over time. Try introducing them with your main meal of the day for example. The idea is to have a little bit everyday as opposed to a lot once in a while.

WM: What is an easy recipe someone can start with?
HB: Great question – a lot of people are scared of the fermentation process so I always start with a really simple and quick recipe. One of my favorites are these pickled red onions. They are slightly sweet and don’t have a the pungent taste you find with raw onions. I love them on sandwiches, as a filling for a taco or even on top of a salad.

If you’d like to contact Dr. Hanadie Basil or attend one of her upcoming workshops, you can reach out through her social media accounts:

Acacia Holistica
Instagram: @acaciaholistica
Facebook: https://www.facebook.com/acacia.holistica/

Her next workshop will be around Allergies and Children: