the world of fermentation

What are fermented foods, Why eat fermented foods, History, Fermentation process, Culinary uses, Benefits, Types of fermented foods, Prebiotic Vs Probiotic

what are fermented foods?

Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action. In recent years, fermented foods have undergone a surge in popularity, mainly due to their proposed health benefits.

why eat fermented food?

Fermented foods are preserved using an age-old process that not only boosts the food's shelf life and nutritional value but can give your body a dose of healthful probiotics — live microorganisms crucial to good digestion. The digestive tract is teeming with some 100 trillion bacteria and other microorganisms.

a brief history of fermentation

Fermentation is a natural process that converts sugars into products that can be useful to humans. The history of fermentation starts as far back as 10,000 B.C.E., when the first human civilization emerged in a region called the fertile crescent (today’s Middle East). People back then did not have today’s scientific knowledge, but they were still able to analyze the world and develop technology.

Since those ancient times, fermentation has been used as a tool mainly for food preservation. Starting around 5,000 B.C.E., Sumerians and Egyptians produced many foods using fermentation, such as bread, wine, and beer. They did not have the knowledge to explain exactly how those products were made, nor why fermentation happened.

Therefore, they commonly viewed fermentation as a miracle provided by their gods. Can you imagine a world with so few explanations? In the nineteenth century, the scientist Louis Pasteur proposed that fermentation occurs due to the presence of microorganisms--organisms that cannot be seen with the naked eye, requiring a microscope.

Microorganisms, including bacteria and yeast, are small living cells that we cannot see with the naked eye. Pasteur also found out that different bacteria perform different types of fermentation.

The use of fermentation is one of the main contributors to humanity’s development. In fact, it can be considered the very first use of biotechnology. The science of creating new or modified products using living organisms. Biotechnology is the use of living systems or living organisms to develop a technology. Fermentation shows us that microorganisms can be a great biotechnological resource. Today, fermentation remains essential to many of the industries, that support human society, just as it was in 10,000 B.C.E.! The world’s growing population has created a demand for food, which has caused fermentation to be used on a much larger scale to meet the new food requirements. Since the time when it was first developed, fermentation technology has considerably advanced and become extremely important to the world’s food chain

how does fermentation happen?

Have you ever thought about what it means to breathe? Breathing is how the cells get the energy to stay alive, using oxygen (O2). It is hard to think about being alive without breathing, is not it? Well, this is the case for some small creatures! Many microorganisms can grow and live without using O2, and this is possible thanks to fermentation. Fermentation is a process in which sugars are used to generate energy for living cells. Besides, this energy is obtained without the need of O2, since it uses an anaerobic pathway.

Biochemical reactions that do not require the presence of oxygen. Thus, it represents an alternative way to obtain energy! Fermenting microorganisms and their by-products define the fermentation type.

There are two main types of fermentation, called lactic acid fermentation biological process where sugar is converted into lactate and cellular energy (ATP) and alcoholic fermentation biological process where sugar is converted to ethanol and cellular energy (ATP). Both types of fermentation are essential for many purposes that are useful for humans. Thus, understanding these fermentation processes is fundamental for improving the production of many valuable products.

lactic acid fermentation

Lactic acid fermentation starts with a sugar called lactose. Some microorganisms, known as lactic acid bacteria, use lactose to obtain energy. Fermentation of one molecule of lactose produces two molecules of lactic acid, two molecules of ATP Main energy coin used by living beings.(the most useful energy source in living things), and two molecules of water.

Bacteria called Lactobacillus are the most common species used in industries for lactic acid fermentation. Do you remember how we said that ancient people used fermentation to preserve food? Today, we know that this is possible because of the production of lactic acid, which inhibits the growth of other microorganisms, preventing unwelcome bacteria from rotting the food.

culinary uses for fermented foods

Whether you realize it or not, fermentation is a process that’s used to produce some of the world’s favorite foods and beverages. What are some foods that are fermented? Popular fermented foods include things like wine, beer, yogurt, certain aged cheeses, and even chocolate and coffee.

One of the most popular fermented foods globally is yogurt, which has been consumed in certain parts of the world for thousands of years, along with closely related kefir.

Throughout history, fermenting foods gave our ancestors the option of prolonging the freshness of grains, vegetables and milk that were available to them during different seasons.

It’s relatively simple to make a large batch of fermented foods to have ready to eat in your refrigerator — plus they should last a pretty long time due to the beneficial bacteria they contain. In fact, eating fermented (or “cultured”) foods is the most convenient way to obtain a daily dose of probiotic bacteria that support gut health and more.

types of various fermented foods

kefir

Kefir is a fermented milk product (made from cow, goat or sheep’s milk) that tastes like a drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

Kefir has been consumed for well over 3,000 years. The term kefir was started in Russia and Turkey and means “feeling good.”

kombucha

Kombucha is a fermented drink made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar.

sauerkraut

Sauerkraut is one of the oldest traditional foods, with very long roots in German, Russian and Chinese cuisine, dating back 2,000 years or more. Sauerkraut means “sour cabbage” in German, although the Germans weren’t actually the first to make sauerkraut. (It’s believed the Chinese were.)

Made from fermented green or red cabbage, sauerkraut is high in fiber, vitamin A, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium.

Is store-bought sauerkraut fermented? Not always, especially the canned/processed kind.

Real, traditional, fermented sauerkraut needs to be refrigerated, is usually stored in glass jars and says that it is fermented on the package/label.

pickles

Didn’t think that pickles had probiotics? Fermented pickles contain a ton vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria. Are store-bought pickles fermented? Not usually. Most store-bought pickles are made with vinegar and cucumbers, and although this makes the pickles taste sour, this doesn’t lead to natural fermentation. Fermented pickles should be made with cucumbers and brine (salt + water).

What is the best brand of pickles if you want probiotics? When choosing a jar of pickles, look for “lactic acid fermented pickles” made by a manufacturer that uses organic products and brine, refrigerates the pickles, and states that the pickles have been fermented.

If you can find a local maker, such as at a farmers market, you’ll get some of the best probiotics for your health.

miso

Miso is created by fermenting soybeans, barley or brown rice with koji, a type of fungus. It’s a traditional Japanese ingredient in recipes including miso soup.

It’s been a staple in Chinese and Japanese diets for approximately 2,500 years.

tempeh

Another beneficial fermented food made with soybeans is tempeh, a product that is created by combining soybeans with a tempeh starter (which is a mix of live mold). When it sits for a day or two, this results it in becoming a dense, cake-like product that contains both probiotics and a hefty dose of protein too.

Tempeh is similar to tofu but not as spongy and more “grainy.”

kimchi

Kimchi is a traditional fermented Korean dish that is made from vegetables, including cabbage, plus spices like ginger, garlic, pepper and other seasoning. It’s often added to Korean recipes like rice bowls, ramen or bibimbap.

It’s considered a Korean delicacy that dates back to the seventh century.

yogurt

Is fermented milk the same as yogurt? Essentially, yes.

Yogurt and kefir are unique dairy products because they are highly available and some of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.

It’s recommend when buying yogurt to look for three things:

1. It comes from goat or sheep milk if you have trouble digesting cow’s milk.

2.It’s made from the milk of animals that have been grass-fed.

3.It’s organic.

tepache

Tepache is a traditional, lightly fermented Mexican drink made from pineapple rinds, core, and sometimes other fruits and spices, resulting in a bubbly, slightly sweet, and tangy beverage.

The process involves fermenting pineapple parts (rinds, core, and sometimes the fruit itself) with water, sugar (like piloncillo), and sometimes spices like cinnamon and cloves.

As a fermented beverage, tepache contains probiotics, which can support gut health, digestion, and potentially boost the immune system.

what are the benefits of fermented foods?

Why are fermented foods good for you? The consumption of fermented, probiotic foods has many positive effects on not only the digestive system, but basically the whole body.

For example, a 2017 review explains that compounds within these foods have “anti-microbial effects, anti-carcinogenic and anti-microbial properties, and bioactive peptides that exhibit anti-oxidant, anti-microbial, opioid antagonist, anti-allergenic, and blood pressure lowering effects.”

The microbes that we obtain from eating probiotic foods help create a protective lining in the intestines and shield against pathogenic factors, such as salmonella and E.coli. They may also represent a potential avenue to counter the pro-inflammatory effects of gut dysbiosis.

Fermented foods nutrition is also important for increasing antibodies and building a stronger immune system. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings.

In fact, eating cultured/probiotic foods can help treat candida gut as part of a candida diet.

Another benefit is that lacto-fermentation enhances the nutrient content of foods and makes the minerals in cultured foods more readily available. Bacteria in fermented foods also produce vitamins and enzymes that are beneficial for digestion/gut health.

A study published in the Journal of Applied Microbiology states, “Recent scientific investigation has supported the important role of probiotics as a part of a healthy diet for human as well as for animals and may be an avenue to provide a safe, cost effective, and ‘natural’ approach that adds a barrier against microbial infection.”

Believe it or not, there’s now even evidence that fermented foods reduce social anxiety. Recent research spearheaded by the University of Maryland School of Social Work found a link between social anxiety disorder and gut health.

A big part of our emotions seem to be influenced by the nerves in our guts (the enteric nervous system). It appears that microbiota influence the gut-brain communication, mood control and behaviors, hence the term “gut-brain connection.”

In animal studies, depression has been found to be linked to the interplay of the brain and gut health, and people with chronic fatigue syndrome have also been found to benefit from probiotic consumption.

prebiotics vs. probiotics

what is a prebiotic food?

Certain plant-based food-derived substances that help feed the good bacteria in your gut are called prebiotics. Prebiotics are food for the healthy or “good” gut bacteria that live within the GI (gastrointestinal) tract. Although all prebiotics are fiber, not all fibers are prebiotics.

what is a probiotic food?

Probiotics are made of good live bacteria and/or yeasts that naturally live in your body. You constantly have both good and bad bacteria in your body. When you get an infection, there’s more bad bacteria, knocking your system out of balance. Good bacteria helps eliminate extra bad bacteria, returning the balance. Probiotic-supplements are a way to add good bacteria to your body.

videos on fermented foods

How To Ferment And Make Your Own Hot Sauce

Hot sauce has a very special place in my heart...And no I'm not talking about heartburn. We can make our own hot sauce at home with any peppers we want. That means that we now have full control over the flavor. The end result? The perfect hot sauce for you.

Brad Makes Fermented Hot Sauce | It's Alive | Bon Appétit

Join Bon Appétit test kitchen manager, Brad Leone, on a wild, roundabout and marginally scientific adventure exploring fermented foods and more. From cultured butter and kombucha, to kimchi and miso and more, learn how to make fermented and live foods yourself.

Traditional Homemade Kimchi Recipe (Fermented Cabbage)

Making traditional homemade kimchi which is fermented cabbage. In this recipe video, we'll show you how to make a traditional homemade Kimchi recipe. Using fermented cabbage to make this Korean food.

The 4 Easiest Ways to Get Into Fermentation

in conclusion

To practice fermentation, we need to multiply experiences, not just with bacteria and fungi, but also with each other. It takes human relationships to learn how to ferment, and it takes knowledge given to us through science and culture. It also takes common sense. This common sense emerges through interaction with others. In ancient Athens, strangers met at the agora, the marketplace. It was here that politics happened, where people could learn to discuss with each other. The agora was messy, it was ordinary, but it was also the foundation of Athens’ democratic system.

Despite our scientific know-how, modern life makes fermentation unintuitive and difficult. But it’s precisely this practice that can help us come to a different way of thinking and approaching the world. A world where fermentation is integrated into our daily life might be a bit messier, but it would also be more caring to the many life forms with whom we co-exist. Perhaps it would be a world that lends itself to contemplation, letting us ponder the transition of life to death, rather than fearing it, hiding it away.

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