Fermentation is a process that has been used by humans since ancient times for food preservation. The anaerobic (without air) condition causes sugars or carbohydrates to be converted to alcohol or organic acids and carbon dioxide. This traditional process yields functional microorganisms (i.e. bacteria and yeast) within the fermented foods that have the potential to deliver benefits to the consumer. These bacteria and yeasts are defined as “probiotics”.
Fermentation Benefits
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 Ferment Your Food?
You can ferment almost any vegetable, although cucumbers (pickles) and cabbage (sauerkraut) are among the most popular. Fermenting your own vegetables may seem intimidating, but it is not difficult once you have the basic method down. The following tips can help you get started:
- Use Organic Ingredients
- Wash Your Veggies and Prepare Them Properly: Decide whether to grate, slice, or chop the veggies, or simply leave them whole. The decision is up to you and depends mostly on what you plan to do with the finished veggies (will you be using them as a condiment, a side dish, or as an appetizer?).
- Try Pint & Quart Jars: There’s no need to spend large amounts of money on containers. The material they’re made of is important, however. You do NOT want to use plastic, which may leach chemicals into your food, or metal, as salts can corrode the metal. Large, glass Mason jars with self-sealing lids make perfect fermentation containers, and they are a good size for most families.
- Prepare The Brine: Most fermented vegetables will need to be covered with brine. Try one of the following brine fermentation methods:
- Salt
- Salt-Free Brine
- Let Your Veggies Ripen: Once you’ve packed your veggies for fermentation, they’ll need to “ripen” for a week or more for the flavor to develop.
- Move the Veggies to Cold Storage: When the vegetables are ready, you should move them to the refrigerator. How do you know when they’re “done”? First, you might notice bubbles throughout the jar, which is a good sign. Next, there should be a pleasant sour aroma. If you notice a rotten or spoiled odor, toss the veggies, wash the container, and try again.