Annie may have her favourites to share - some fermented foods examples are kefir, live yoghurt, kimchi, sauerkraut, other fermented vegges (e.g. beetroot) and kombucha. Kefir has the most evidence behind it to date, and can be a great place to start. I like adding it to my breakfast bowl in the morning, or making a herby kefir yoghurt dip to go with lunch/dinner.
I am a big fan of live yogurt, especially Greek style for added protein. I also make my own lacto-fermented preserved lemons to use as a condiment and in cooking. They add an intense lemon and salt flavor to dishes. Miso paste is also a staple in my kitchen, I use it to make miso soup, a vegan parmesan (Walnut Parm), and as a flavor bomb for soups and stews.
It’s always so beneficial to refocus on what you think you do well in. Just thinking about my diet I can always add more berries, fermented food and fish. Thank you for sharing
Annie provides some great advice here, and exactly as you say Deanna, it's looking to where perhaps there's gaps for you - where making changes has the biggest potential (vs. feeling like you have to do a complete diet overhaul!).
After all those years of people justifying a nightly glass, and now the data’s shifting the ground beneath that belief. Just goes to show how science keeps asking us to revisit what we think we know :)
Absolutely, you're right Dom. It's so important for scientists and clinicians to be aware of the latest research, to provide a balanced overview, and to share any new updates.
I'm currently looking into creating a diet for my wife and myself. I get to look at it as a retired PA and a patient with an autoimmune disorder. I've stopped DMARDs except for a Rx anti-inflammatory (and trialing ginger turmeric shots to get off the meloxicam), and experimenting with supplements to find what works for me. I've already started working with functional medicine, and this will be a welcome source of information.
Glad you found this information helpful Mark - Annie's a huge wealth of knowledge. I would check in with your doctor first before trialing any supplements - though likely you're already up to speed on that as a retired PA, so I don't want to preach!
thank you for this and your previous posts. I have changed my eating patterns since reading about fibre. And here is a note - since I have limited my wine drinking to maybe 2x a month, I find that my digestion is better.
So glad to hear that you're feeling better since making some changes Julie! Music to my ears. Really grateful to have Annie sharing her expertise in today's post.
Thanks for take on this. I've thought, for quite a while, the brain needs more attention in the food category! I'm figuring out how to include your information in my diet. I have to feed internally and I'm always looking for ways to improve my diet!!!
Excellent article. I wonder if one incorporates all the recommendations quite well and continues to drink red wine in moderation, all the benefits are washed away? Is it an all or nothing approach? I think I need to give up wine altogether and want to be sure that I really need to in order to keep my brain and body healthy.
It’s not an all or nothing approach. We have studies that show that bumping up just 1 or 2 brain healthy food groups results in measurable brain gains. But your brain does love it when you cut back on booze.
Can you give more examples of fermented foods please?
Annie may have her favourites to share - some fermented foods examples are kefir, live yoghurt, kimchi, sauerkraut, other fermented vegges (e.g. beetroot) and kombucha. Kefir has the most evidence behind it to date, and can be a great place to start. I like adding it to my breakfast bowl in the morning, or making a herby kefir yoghurt dip to go with lunch/dinner.
I am a big fan of live yogurt, especially Greek style for added protein. I also make my own lacto-fermented preserved lemons to use as a condiment and in cooking. They add an intense lemon and salt flavor to dishes. Miso paste is also a staple in my kitchen, I use it to make miso soup, a vegan parmesan (Walnut Parm), and as a flavor bomb for soups and stews.
It’s always so beneficial to refocus on what you think you do well in. Just thinking about my diet I can always add more berries, fermented food and fish. Thank you for sharing
Annie provides some great advice here, and exactly as you say Deanna, it's looking to where perhaps there's gaps for you - where making changes has the biggest potential (vs. feeling like you have to do a complete diet overhaul!).
So true Deanna! I am always reassessing my diet and making small changes for the better.
After all those years of people justifying a nightly glass, and now the data’s shifting the ground beneath that belief. Just goes to show how science keeps asking us to revisit what we think we know :)
Thank you for this post!
Great observation Dom. Sometimes there's a lot of resistance to let go of old beliefs that no longer serve us.
Absolutely, you're right Dom. It's so important for scientists and clinicians to be aware of the latest research, to provide a balanced overview, and to share any new updates.
Hi Dr. Emily, I’ve just seen you’re a fellow from Kings! How lovely <3 :)
Thank you for the clear new food triangle!
Great for Annie to share it with us!
You're welcome! In the book, you'll find a food triangle for each food group, too.
I'm currently looking into creating a diet for my wife and myself. I get to look at it as a retired PA and a patient with an autoimmune disorder. I've stopped DMARDs except for a Rx anti-inflammatory (and trialing ginger turmeric shots to get off the meloxicam), and experimenting with supplements to find what works for me. I've already started working with functional medicine, and this will be a welcome source of information.
Glad you found this information helpful Mark - Annie's a huge wealth of knowledge. I would check in with your doctor first before trialing any supplements - though likely you're already up to speed on that as a retired PA, so I don't want to preach!
Well that, and it turns out I taught ortho to my FP PA
Love your content, thank you for sharing such smart content with us!
Annie's guest post is such a great read, so glad you enjoyed it!
Thank you!
TT you've won a copy of Annie's book! I'll DM you for your address - congratulations, and thank you for commenting to take part.
thank you for this and your previous posts. I have changed my eating patterns since reading about fibre. And here is a note - since I have limited my wine drinking to maybe 2x a month, I find that my digestion is better.
Amazing to know Julie!
So glad to hear that you're feeling better since making some changes Julie! Music to my ears. Really grateful to have Annie sharing her expertise in today's post.
Thanks for take on this. I've thought, for quite a while, the brain needs more attention in the food category! I'm figuring out how to include your information in my diet. I have to feed internally and I'm always looking for ways to improve my diet!!!
So glad you found Annie's insights helpful! What we eat can help our brains in so many ways.
I recommend going slowly, changing one thing at a time. Progress over perfection!
Oh yes, I learned that early on. If you have any suggestions for preparing any thing for tube feeding, I would love to hear them! Thanks again!
Wow, what a great food triangle
Really clear when it's visualised like that, and great science behind it.
So thrilled that it is helpful!
Thanks for introducing us to Annie!
Thanks Susie, she's brilliant, so glad to have her as a guest!
Thank you very much for an excellent article
Thank you Mary! Glad it’s helpful.
Great info
Thanks for letting me know!😊
This helps me choose brain and gut-healthy foods. I'd love more info about supplements, too.
Thank you.
Excellent article. I wonder if one incorporates all the recommendations quite well and continues to drink red wine in moderation, all the benefits are washed away? Is it an all or nothing approach? I think I need to give up wine altogether and want to be sure that I really need to in order to keep my brain and body healthy.
It’s not an all or nothing approach. We have studies that show that bumping up just 1 or 2 brain healthy food groups results in measurable brain gains. But your brain does love it when you cut back on booze.