Fermented Food
Fermented foods are prominent in many cultures and cuisines. In addition to preserving food, fermentation also enhances the flavor of various foods. Research has shown these fermented foods promote gut health bu nourishing the probiotics in our gut.
Fermented foods
Fermented foods are foods that have been through a process of lacto fermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid bacteria This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.
Fermented foods are found in some form in every culinary tradition. Fermented food also known as living cultured food was born out of the need to preserve food. Cultures around the world have been eating fermented foods for millennium, from sauerkraut in Germany, salami in Italy, cheese in France to kimchi in Korea, sourdough bread in San Francisco, and everywhere in between.
Studies have even shown the link between probiotic rich foods and overall health. Sadly, with the advances in technology and food preparation, these time-honored traditional foods have been largely lost in our society. Refrigeration and canning are relatively new ways of preserving food predominantly in more affluent regions.
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 other by-products alcohol, lactic acid, and acetic acid, as well as carbon dioxide have inhibiting effects on many microbial and enzymatic processes that helps limit what can grow and helps support food preservation.
Benefits of fermented food
Besides the fact that they taste great and really grow on you, there are several great reasons to start making and eating fermented foods:
– Eating fermented foods and drinking fermented beverages will introduce beneficial bacteria into your digestive system and help the balance of bacteria in your digestive system. Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion, and improve immunity!
Pre-digestion - the digestive action of bacterial and fungal cells and their enzymes alters the organisms involved. Minerals become more bioavailable & some difficult to digest compounds are broken down. Such as the proteins in beans that are broken down into amino acids that are easier to digest. Lacto acid bacteria convert milk (lactose) into lactic acid. Meat and fish are tenderized by the enzymatic digestion.
Neutralizes Plant Toxins– Fermentation neutralizes naturally occurring plant insecticides and bitter toxins meant discourage animals from eating them and maybe unsafe for humans to eat. Fermentation deactivates these toxins and history has demonstrated fermented vegetables are easy to digest.
Absorb food better– Having the proper balance of gut bacteria and enough digestive enzymes helps you absorb more of the nutrients in the foods you eat. Pair this with your healthy real food diet, and you will absorb many more nutrients from the foods you eat. You won’t need as many supplements and vitamins, and you’ll be absorbing more of the live nutrients in your foods.
Budget Friendly– Incorporating healthy foods into your diet can get expensive, but not so with fermented foods. You can make your own at home very inexpensively. Drinks like Water Kefir and Kombucha can be made at home also and cost only pennies per serving. Adding these things to your diet can also cut down on the number of supplements you need, helping the budget further.
Preserves Food Easily- Lacto-fermentation allows you to store these foods for longer periods of time without losing the nutrients like you would with traditional canning. Sauerkraut is easy to make with cabbage, water and salt. Pickles, beets and other garden foods are great for fermenting too.
Flavor-The range of flavors from fermentation are extensive. Cheese, chocolate, sourdough bread, wine, beer, pickles, sour cream, salami, soy sauce, miso, relishes and olives. The list is extensive.
Further reading
“The Art of Fermentation” Sandor Ellix Katz
Cultures for Health