Brine and dine: Boost gut health and fight winter infections with pickles

With winter here, many people are already protecting themselves with the flu shot and arming themselves with hand sanitiser. However, some are unaware that gut health actually plays a huge role when it comes to our immune system.

Around 70 per cent of the immune system is housed in the gastrointestinal tract and while it’s important to keep it in good shape all year round, it’s particularly important in the cooler months to fight infections and bacteria.

The powerful link between the microbiome – all of the genetic material within the collection of microorganisms in the gut – and the immune system usually influences if we get the flu or not in winter.

The gut health connection

Often referred to as “the second brain” our gut plays a significant role in our overall well-being, with research even suggesting that our gut health is inherently linked to our brain health.

The microbiome is constantly working with the immune system and it’s important to look after it with diet and nutrients so it continues to not only benefit the digestive system but to continue boosting the immune system. 

One of the easiest ways to achieve this is by consuming probiotics – live microorganisms that improve and restore existing microorganisms living in the digestive system.

Yoghurt, sauerkraut, miso, pickles, aged cheeses, kombucha and other fermented foods are good sources of probiotics, while some people take a probiotic supplement to boost their microbiome health.

Pickles, in particular, are not only dill-lightful but they are also great for your health and a good way to use up excess produce.

Pickles have a long history and have been touted for their amazing health benefits since the days of Cleopatra. 

Understanding the power of pickles

The benefits of pickles are vast, which may be why they’ve been a popular choice since the days of ancient Mesopotamia. Fermented foods are recommended as a great treatment for anyone with stomach and digestive problems, as they are full of probiotics, which are important for gut health.

Cucumbers (the original pickle) are high in the antioxidant beta-carotene, which has been shown to help lower your chances of dying from heart disease, stroke, cancer and respiratory diseases.

Not only are the pickles themselves good for you, but the juice has also been said to provide health benefits.

Pickle juice has been used by athletes to quickly replace lost electrolytes after exercise, with one study suggesting the sodium in the juice may work better than straight water to relieve muscle cramps.

Pickle juice has also been credited as beneficial to those at risk of diabetes, as the vinegar may help curb sugar spikes.

Pickles: A natural defence against winter infections

Recent studies have shown numerous benefits of eating pickles, specifically highlighting their contribution to our body’s vitamin and mineral intake. Pickles are an amazing source of essential nutrients like vitamin A and Vitamin K. 

They also contain potassium, phosphorus, and folate, all of which are known for their immune-boosting properties and ability to safeguard the body against sickness. 

Cucumbers also have an abundance of the antioxidant, beta-carotene. This antioxidant plays an important role in protecting our body from oxidative stress and has also been linked to the deceleration of cognitive decline. 

Fermented pickles also contain good bacteria called Lactobacillus acidophilus that help control harmful intestinal microbes.

Lactobacillus acidophilus has been associated with various potential health benefits, including improved digestion, enhanced nutrient absorption, and strengthened immune function. 

It is also believed to contribute to maintaining a healthy balance of gut bacteria and may help alleviate certain digestive issues. 

Pickles also often contain vinegar, which not only adds to the tasty tangy flavour, but also has several health properties. 

Vinegar can boost the immune system, aid digestion, and dissolve calcium deposits in joints. It can also lower high blood pressure and assist in treating urinary infections. Vinegar also is believed to promote bone health, balance blood pH, and fight infections.

Incorporating pickles into your winter diet

With all these health benefits in just one jar, adding pickles to your winter diet can be a delicious and nutritious way to enhance your meals. If you’re looking for some ideas on how to do so, why not take a page out of these pickle lover’s handbook:

• Marinate your meat: “Use your pickle brine for marinating chicken. You can leave it in there for 4 hours or even overnight.”
• Add them to your sandwiches: “I put dill slices as the middle layer of any kind of peanut butter and jelly sandwich. Great brown bread, excellent jam etc, and thick crunchy dill slices! Yum.”
• Drink the brine straight up: “A friend of mine and her family, whose sports affiliations are opposing, take shots of pickle juice (instead of booze, I guess) when the opposing team scores.”

If some of those suggestions are a bit too out there for your taste, there’s no reason to feel discouraged! One of the best things about pickling is its versatility.

Counties around the world have their own take on pickling, meaning you can incorporate all sorts of flavours and ingredients into the mix.

If you’re bored with regular supermarket pickles, try making Korean-style kimchi with cabbage and radishes, Japanese pickled ginger, European-style sauerkraut, or Indian achar, which often uses turnips, cauliflower and carrot as well as loads of lovely spices.

Keep in mind too that homemade pickles are easier to master than you think.

Pickling, much like jamming and canning, was once a thrifty necessity that has experienced a resurgence in recent years. While at-home pickling may seem old-fashioned now, the skill doesn’t have to die out.

With that being said if you’re feeling inspired to make homemade pickles, consider giving this simple recipe a try:

Simple pickled green Thai mango

 

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Ingredients

• 3  green Thai mango
• 5g Thai bird’s eye chilli
• 1.5 tbsp salt 
• 3 tbsp sugar
• 5g salted plum (whole)

Method

1. Peel and shred green Thai mango.
2. Sprinkle the salt on the mango and using your hand work the salt gently into the mango.
3. Leave aside for 5 minutes.
4. Put shredded mango in a strainer and strain all juices.
5. Layer mango and sugar into a clean, sterile jar, alternating between mango and sugar as you go. Put in salted plum before you reach the top of the jar.
6. Cover and keep refrigerated until needed.
7. Always use a clean spoon or fork when you want to scoop the mango out of the jar.

This article was originally published on March 20, 2021, and has been updated on May 23, 2023.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.