You may have noticed the reappearance of fermented vegetables, such as pickles, cucumbers, and radishes, on the side of your plate when you go out to eat. Fermented foods have regained popularity in the U.S. restaurant world due to their health benefits. One of the most common methods of fermentation is lactic acid fermentation (or lacto-fermentation). In this anaerobic process, lactic acid bacteria feed on sugar, which creates lactic acid. Fermentation not only preserves the food, but it creates beneficial enzymes, B vitamins, Omega-3 fatty acids, and probiotics.
History of Fermented Foods
Humans have been fermenting food since the Neolithic period. Some of the earliest fermented foods included wine, beer, cheese, and leavened bread. Before understanding the science behind fermentation, many civilizations believed it to be an act of divinity. The Greeks had a designated god of wine, Bacchus, and inside early Japanese miso breweries, there would be a small shrine.
In the late 1500s, the compound microscope was invented, which eventually changed the way humans understood fermentation. In 1857, French chemist Louis Pasteur proved that living organisms cause lactic acid fermentation. While the microscope was not introduced to East Asia until the 1880s, fermentation is a crucial part of East Asian diets. The process of creating koji (mold-fermented grains and/or soybeans) can date back to 300 B.C.E. in China. Fermenting with mold instead of bacteria or yeast differs in that mold can be seen with the naked eye, which means it is easier to control because you can observe its color and growth.
Every culture seems to have its own type of fermented food. In Russia, kefir, a yeast-fermented thick milk is made. Kimchi, which is fermented cabbage, garlic, and peppers, is a popular Korean dish. In Colombia, people drink a fermented corn beverage called chicha.
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Fermentation Benefits
Unfortunately, the standardization of the Western food industry has pushed many traditional lacto-fermented foods to the side. Pasteurized milk has replaced raw milk and vinegar-based pickles have replaced lacto-fermented pickles. There are many positive health reasons, however, to reincorporate fermented foods into your daily diet.
First, fermented foods are rich in probiotics. Probiotics are microorganisms, such as bacteria or yeast, which reside in the human intestinal tract. Specifically, these microorganisms attach to the intestinal wall and maintain the pH level of the intestine. In doing so, probiotics help prevent infections and yeast overgrowth, as well as improve digestion and aid in vitamin production. Examples of vitamins that probiotics help produce include vitamin K, vitamin B12, vitamin B5, and biotin. Overall, probiotics help to boost the immune system, have anti-inflammatory properties, and have even demonstrated in some studies to help prevent certain types of cancer.
Another benefit is that fermented foods are easier for your body to digest. This is because the process of lacto-fermentation partially breaks down the food for you. Microorganisms, such as bacteria, yeast, or mold, produce enzymes which predigest complex molecules in food into smaller, more easily digestible compounds and nutrients.
Fermented foods are also inexpensive to make at home, which makes eating healthy easier. By eating and drinking fermented foods, you can also cut down on expensive supplements because you’ll be getting the vitamins and probiotics that you need.
Popular Fermented Foods
There are so many delicious and diverse ways to incorporate fermented foods into your diet. A few popular fermented food options include:
- Tempeh – made from naturally fermented soybeans, it contains important amino acids and is a complete source of non-meat protein.
- Miso – a fermented paste that can be made from barley, rice, or soybeans.
- Sauerkraut – fermented cabbage which contains probiotics and fiber.
- Kefir – fermented milk full of calcium and probiotics.
- Kombucha – fermented tea typically made from black or green tea.
- Kimchi – fermented cabbage, garlic, and peppers, which is similar to sauerkraut but spicier.
There are a few simple ways to incorporate fermented foods into your diet. You do not need to create a whole meal out of fermented foods, just add them in here and there:
