Why You Need Fermented Foods in Your Diet

By Annie Phenix
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I’m a Certified Keto-Adapted Health Coach on Day 23 of Maria Emmerich’s 30 Day Ketogenic Cleanse. No blog posts for last week because Spring came to Utah and I was out playing in the mountains. We’ve had a long winter so I go outside when it’s sunny and warm! You can learn more about me from my website Happy Fat Mouth.

I love having the energy to explore literal mountains here in Utah. My senior Border Collies are also powered by Keto!

I have been reaping the benefits of a well-formulated ketogenic diet for several years now. I have excellent, all-day-long energy and I love how my clothes now fit. As someone who was so ill in the past, I cherish and protect being so healthy now. It is a blessing and I thank keto every day –quite often from a mountain top somewhere in Utah as I now have the energy to literally climb mountains! I’ve written here about my goal this year of completing 52 hikes this year.

I so love the keto way of eating that earlier this year I became a Certified Keto-Adapted Coach through my favorite keto gurus’ program created by Maria and Craig Emmerich. I am making my way though Maria’s excellent book, The 30 Day Ketogenic Cleanse because I wanted to drop the final 10 stubborn pounds. I also wanted a well-formulated daily menu to follow and I am so happy I have been on this journey. My husband and I have together shed 30 pounds in less than 30 days and we feel optimal. You can go through life barely surviving it or you can up your game and learn all about the ketogenic way of eating. It is safe, healthy and delicious!

I love following Maria’s 30-day cleanse because I am getting good with incorporating new-to-me healthier food groups. I’ve written here about the healing power of mushrooms, for example. Now I have also fallen in love with fermented foods. What exactly are fermented foods? I love how The Wellness Mama explains it:

30 Day Ketogenic Cleanse

I love trying out new-to-me flavors in this excellent cookbook. Every foodie — whether keto or not — needs this on their kitchen book shelf.

“Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.”

Fermented foods include sauerkraut, pickles, yogurt, pickled vegetables, kimchi, raw cheese, kefir, kombucha, and apple cider vinegar. If you purchase these or any items from a grocery store or on-line, please be an excellent label reader and avoid all products with added sugars and excess carbs.

Fermented foods are so very healthy for us because they contain probiotics and digestive enzymes that introduce needed good bacteria into your digestive tract. So many suffer from IBS-like or constipation issues and we all could use a digestive boost provided by quality probiotics. These foods are very budget-friendly as well. A recent news article pointed out that 16 ounces of sauerkraut is equal to 8 bottles of probiotics!! Fermented foods also contain incredible vitamin and mineral content as well. Sauerkraut is a nutrient-rich powerhouse that we all need to fall in love with. We know that gut health is good for our brain health so you are doing your entire system a solid favor anytime you consume fermented foods.

It might take a little bit of getting used to — it did for me – -but now I LOVE looking for ways to add fermented foods to my recipes and daily meals. Try heating some sauerkraut and putting it in your scrambled eggs or on top of a delicious pork chop. You can quickly pickle your own veggies as well. Some folks can stomach a shot or two of apple cider vinegar straight up. I am not one of those people but I do add apple cider vinegar to recipes whenever and where ever I can.

Here’s a good starting-out recipe for low carb Sausage and Sauerkraut Keto Balls from Resolution Eats. And this is one of my favorite recipe from the always-wonderful Low Carb Yum website:  Low Carb Crack Slaw Beef Cabbage.


One of the things I love the most about my adventure through Maria Emmerich’s 30 Day Ketogenic Cleanse book is how many new tastes I am acquiring! Heck, I even now know about the richness of bone marrow, in addition to the importance and vitality found in fermented foods.


If you would like to learn about my personalized coaching or receive my newsletter, please check out my website, www.HappyFatMouth.com. I share incredible recipes that make your mouth happy (and your heart, gut, and brain). I also have a Happy Fat Mouth Facebook page here.

Here are my starting numbers I will update the carb count at the end of the day. I am highlighting the carb count as that is what I am most interested in reducing right now:

Starting Weight: 170 pounds
Weight Day 16: 160 pounds (10 pounds lost over the first 9 days!)
30 Day Keto Challenge Goal Weight: 160
Ultimate Goal Weight: 150 PoundsHeight: 5’8
Waist: (Started at 38 inches) 35 inches
Chest: (41 inches) 38 inches
Hips: (41 inches) 37 inches

Day 23:

Carb count:        carbs

  • 4 carbs keto chili


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