Fermented foods are all the rage these days. Kimchi, sauerkraut, kombucha, the list goes on. But what are fermented foods? Why are they considered “better” than regular, un-fermented foods, and are they really better?
While I regularly eat fermented foods, I did not know much about the fermentation process outside of my first year human biochemistry courses. I wanted to learn more about the fermentation process and how easy it is for the average person.
I am happy to report that my research has inspired me to make my own fermented foods! As you will learn in this post, not only is fermenting your own foods quick and easy, but this process adds plenty of nutritional benefits and can save you money!
Let’s dive into the world of fermentation and see what this process is really about.
What is fermentation?
Fermentation encourages the growth of (good) bacteria in food, changing the flavour, smell and nutritional properties of fermented foods. In simplest terms, fermentation breaks down complex molecules into smaller, easily digestible ones.
This is the same process used to make wine and beer. From a chemistry perspective, fermentation occurs when a carbohydrate (a sugar or starch) is converted by enzyme-producing bacteria into lactic acid or alcohol. In the case of most foods we ferment, the sugars are being turned into lactic acid. Oxygen is not required for this everyday process.
Fun fact: fermentation is a biological process that occurs all the time in our own bodies! Do you ever feel sore after a hard workout? That could be because bacteria in your body are converting carbohydrates from your diet into lactic acid if they are not getting enough oxygen. This conversion provides a quick replenishment of energy for your hungry cells, but the accumulation of lactic acid in your muscles creates a sore, achy feeling. Fermentation!
How long have fermented foods been around?
While the discovery of fermentation by humans is unclear, this process has been a part of nearly every culture’s food practices for thousands of years; the first remnants of wine date back to 7,000 years ago. Back then the discovery of wine was likely an accident, but has since been adopted into everyday food preparation. However, fermentation has always occurred inside the bodies of living organisms. Pretty cool if I do say so myself.
Health benefits of fermented foods
There are a wide variety of benefits associated with fermentation not only for your health but also your wallet and the planet. Here are just a few of them:
- Enhanced flavour. I love fermented foods for the complexity they add to a food’s flavour profile. It’s hard to describe, but it’s sort of that umami flavouring that is all the rage these days.
- Easier to digest. By breaking down complex carbohydrate chains, it is easier for your digestive enzymes to break down remaining sugar chains and convert these molecules into energy. You can digest them faster and more comfortably. For instance, kefir (fermented milk) breaks down lactose found in milk, making the drink easier for those with lactose intolerance to digest.
- Increased bioavailability. The fermentation process promotes the availability and production of certain nutrients in your gut microbiome. By encouraging a healthy gut microbiome, your body can produce Vitamin B12 and K (essential nutrients that we can make ourselves with the help of bacteria!). These vitamins have a range of functions, from DNA replication and protection, to metabolic processes, blood regeneration and protein synthesis.
Other benefits of fermented foods
- Longer shelf life. Fermenting helps reduce food waste and provide nutritional foods to low-income households because they can last so long. A can of sauerkraut or kimchi can last for months, but fresh cabbage can only last for a few weeks.
- Cheap to make. Once you have all the canning materials, fermentation costs very little to do. Essentially you just need the food you want to ferment, such as cabbage that costs one dollar) and salt. If you’re feeling fancy, add some caraway or fennel seeds for a more complex flavour profile.
- A quick process. A common misconception is that fermentation takes a long time to happen. Naturally it can take some time, but in terms of food preparation, there are ways to speed up the process to take just a few days.
What can you ferment?
Pretty much anything! My favourites include cabbage, turnips, carrots and beets. Vegetables are the best for fermenting, but many fruits are fermentable (hence wine exists). Fruits from the rose family (plums, apricots, peaches, apples, pears, etc) are great options. Mango and pineapple can be fermentable as well, which are great as a chutney or salsa. Citrus fruits like lemon, lime and grapefruit can be fermented, too.
As mentioned, other fermented food products include milk, cheese, kombucha tea, sourdough bread – the list goes on. Fermenting is a quick and easy way to extend the shelf life of perishable foods, promote digestive and metabolic health, and enhance your recipes!
Ingredients
Ingredients vary slightly depending on what you want to ferment. For instance, if you plan on making beer you need yeast rather than bacteria; if you want to make kombucha, you need a scoby or “mother” bacteria source. You can either make your own, which takes a few weeks, or buy one to speed up the fermentation process.
For fruits and vegetables, the process is relatively simpler. Let’s look at sauerkraut; what do you need?
- Cabbage
- Salt
That’s it. Seriously. I’ve seen jars of sauerkraut for $10+ in the grocery store, when making it yourself only cost a few dollars when factoring in time and other equipment (mason jars, a pot to boil water in). You can add spices like caraway or fennel seeds if you wish, but it’s not necessary.
I suggest following a recipe like this one if you want to make your own fermented foods. It involves slicing the produce up, massaging it with salt, pressing it inside of a jar and leaving it for a few days. Then, bam. Fermented food. You’re a pro in the kitchen.
Final thoughts
As you can see, fermentation is a lot easier than you may have thought. I definitely learned a thing or two about fermentation and how simple it is. It’s a great way to reduce food waste if you have a lot of one item lying around the house that you don’t think you can eat before it goes back. Simply ferment it and you’re good to go for months!
I have challenged myself to ferment cabbage and make my own sauerkraut. I always have a jar of it in my fridge, so I am excited to start making my own to save a few dollars. I challenge you to try out fermenting as well. Let me know how it goes in the comments!
Little changes like fermenting foods to reduce waste and improve your food’s nutrient profile are simple ways to promote sustainability. As you have probably seen in my other posts as well, there are so many ways to take sustainable actions in your life. Everything you do contributes to the larger end goal of a sustainable world – even fermenting your cabbage! Who would have thought?
To learn about other ways to incorporate sustainability into your food choices, check out these posts:
- The truth about farmers markets
- How to eat sustainably in the winter
- 5 easy, healthy and sustainable ways to eat well on a student budget
- What’s the deal with almond milk?
As always, thank you for reading. Until next time!