May 2017 
Dear Valued Member, 
Thank you for continuing to learn during your healthy lifestyle journey.
Did you know that fermented foods may help to balance your digestive health? This is just one area where your health can benefit from what you eat! This month, we want to focus on fermented foods you can fit into your lifestyle plan to give you a healthy boost.
Learn tips below on digestive bacteria and check out the yummy fruit salad recipe. 
If you are trying to prevent diabetes, it is important to have your A1c (blood sugar) lab test rechecked six months after starting any weight loss or exercise efforts.
Health & Happiness,
Your Registered Dietitian Team
Kaiser Permanente
"Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.­­­­­­­" Les Brown

The Benefits of Fermented Foods

Julie Bouwman, RD

Food preservation methods like fermenting have been around for generations, but it has only been in recent years that we understand just how beneficial these methods­ can be to our health.
Fermenting foods has been shown to preserve nutrients in foods as well as making it more digestible. During fermentation, a chemical breakdown of the food produces probiotics or "good bacteria". We all have good bacteria in our bodies, but we can boost our health and balance out the "not-so-good" bacteria also living there by adding fermented foods.  In addition to probiotics, fermentation can increase nutrient availability, particularly in iron and zinc, and can produce small amounts of vitamin B12 which are commonly found in many animal-based foods.
Good bacteria can benefit your:
  • Digestive health
  • Immune health
  • Nutrient absorption
  • Heart health 
  • Weight loss efforts
  • Cognitive health

7 Fermented Foods to Try This Month


This is the most consumed fermented food in the U.S. and contains tens of billions of bacteria per serving. Look for National Yogurt Association's "Live and Active Cultures" seal, which certifies that the product contains at least 100 million cultures per gram, or 20 billion per six-ounce serving!



 A sour tasting "liquid yogurt" that is made from fermented cow, sheep, or goat's milk. Kefir may contain more active cultures than yogurt and is thought to ease lactose intolerance in some adults.



The two main types include traditional and cultured. Traditional buttermilk is the leftover liquid from making butter. It is rich in probiotics and commonly used in India. Cultured buttermilk is similar to yogurt in the sense that it is cultured using live bacteria, and is commonly found in supermarkets.



Kombucha (pronounced cum-bu-cha) is a beverage made by adding sugar, yeast, and bacteria to black or green tea.


Pickled vegetables

Sour pickles, sauerkraut and kimchi are just a few "functional foods" you should add to your diet this month to benefit your health. The pickling process is done by using salt and water and foods are fermented by a naturally occurring lactic acid bacteria. Sauerkraut is made from fermented cabbage. Kimchi is a Korean fermented vegetable dish made from cabbage, radishes, or turnips and other vegetables and is fermented in tightly sealed pots.



 A fermented soy product described as having a nutty, earth-like flavor. It is often used as a high-protein meat alternative. 


Sourdough bread

Traditional sourdough is a mixture of wild yeast strains and the bacteria Lactobacillus. This bacteria feeds on the grains to produce lactic acid and gives the bread its famous tangy flavor. 

Weight Management Programs

Based on successful strategies, this 1-year program provides the tools needed for weight loss and diabetes prevention. Classes are offered throughout the Colorado region. To register for a class, call 303-614-1070 or 1-800-218-1059 (TTY 711).

Get paid to achieve a healthy weight when you visit a Weigh and Win kiosk at least once every 90 days to track your weight.
Resources, Recipes, and Cooking Tips
Nutrition Services| Kaiser Permanente | Phone | Email |