What Is Fermented Food, Health Benefits and How to Make It At Home

Fermented foods contain healthy live bacteria known as probiotics and are foods that have gone through a process during which these bacteria convert the starches and sugars in that food into lactic acid and acetic acid. Fermented foods have high nutritional values (vitamin-K2, trace minerals, B-vitamins, and probiotics), are easy to prepare and are economical. Fermentation is an old food preservation method and was used by the Romans who consumed sauerkraut, Ancient Indians who enjoyed “Lassi” a pre-dinner yogurt drink, Bulgarians who are known for their high consumption of fermented milk and Kefir, Turks who are famous for their Ariana drink alongside their meals, Asians who pickle cabbage, turnips, eggplant, cucumbers, onions, squash, and carrots and Middle Easterners who use yoghurt to accompany almost every meal.

There are many benefits of fermented foods to your diet.

Makes Food More Digestible:  Because the bacteria predigest the food, the resulting product is easier to digest.  If you have trouble digesting raw fruits and vegetables, fermentation may be helpful for you.

Fermented Foods Have More Nutrients: The bacteria in fermented foods produce more vitamins and nutrients as they digest the starches and sugars.  They particularly produce B vitamins and vitamin K2.

Chock Full of Good Bacteria (Probiotics): Some experts say that each small 1/2 cup serving of fermented foods can contain up to 10 trillion probiotic organisms.

Helps Keep Your Immune System Healthy: 80% of your immune system resides in your gut.  A healthy gut = a healthy immune system.Adding fermented foods to your diet will help ensure a healthy gut.

Helps Curb Sugar Cravings: By adding fermented foods to your diet, you can limit, if not completely stop, your sugar cravings!  How?  By regulating your microbiome and also helping your taste buds adjust to a more bitter/sour flavor.

Lactic Acid Promotes Growth of Healthy Bacteria In The Gut: The lactic acid produced during fermentation helps healthy bacteria already present in your gut to proliferate.  This leads to better gut health.

Increases Flavor of Foods: Fermentation adds a new depth of flavor to fermented foods.  They are delicious!

How to Make Fermented Food at Home

Home fermentation may be right up your alley if you geek out over the science of cooking, if you are an experienced home canner who wants to branch out, or if you enjoy partaking of high-quality fermented foods but don’t enjoy the impact on your wallet.

You can buy special crocks for fermenting vegetables, but quart-sized, wide-mouth Mason jars offer the benefit of being inexpensive and clear so you can see what’s going on inside (just keep them out of direct sunlight). They also allow you to do a small batch, which is nice when you are just starting out or want to make fermented pickles in the summer from your backyard cucumbers, which don’t all ripen at once.

Health News Tips Team Member