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Fermented 
vegies

What is it?
“Probiotics (friendly bacteria) are some of the most underrated aspects of great health that are only now getting the press they deserve,” Wolfe says. “Fermented vegetables are made with live cultures, such as salt and/or whey, left to ferment and are not cooked or pasteurised.”

What do you do with it?
Mix your vegetables with salt or whey and let sit for three days in a sealed jar (think pickled goodness such as sauerkraut).

How much to take?
“One serving of a live, cultured, probiotic-rich food daily,” suggests Wolfe.

Is it super?
“Yes, because they can deliver millions or even billions of friendly bacteria to the digestive tract, which can aid immunity, digestive wellness, healing from injuries and overall feelings of wellbeing,” says Wolfe. A 2002 study published in the Journal of Agricultural and Food Chemistry put cabbage at the top of the fermented vegies list when it showed the German favourite produces phytochemicals called isothiocyanates during fermentation. Why is that so good for you? Basically, it helps reduce the growth of cancer.

Wolfe warns, however, to choose your probiotic wisely as different strains have different perks. While many strains of L. casei are anti-inflammatory, others may be better for specific purposes. L. bulgaricus, for instance, may help to fight herpes.