Before refrigeration and artificial preservatives were commonplace, traditional societies had to find ways to make food last. Curing, smoking and dehydrating were popular methods, as was fermentation. Fermented foods were thought to have health boosting properties by the people who ate them, but it’s only been recently that contemporary society has taken these claims seriously. Fermentation is now having something of a renaissance.
Beneficial fermented foods come in many forms, but the mouldy plum in the bottom of the fruit bowl isn’t one of them. Rather, when food is in an environment where harmful, mould-causing bacteria are killed off and beneficial bacteria are allowed to flourish, the good bacteria break down sugars and starches and produce lactic acid. This process, called lacto-fermentation, not only preserves the food but makes it more easily digested by the body and allows its nutrients to be more easily absorbed. It also populates the digestive tract with beneficial microorganisms and can actually increase the nutritional content of many foods.
The health benefits of eating fermented foods are many and varied. They support the immune system and help with conditions like irritable bowel syndrome and eczema. Thanks to it being partially digested already, fermented food can usually be eaten by people with intolerances to lactose and gluten. It’s also is a great way to restore the balance of good bacteria in the gut after a course of antibiotics or other medications.
One of the easiest ways to lacto-ferment is to submerge a vegetable in a salt-water brine and leave it for several hours or days. In this anaerobic (oxygen-free) environment, the good bacteria break down the starches and sugars and turn them into lactic acid. Lacto-fermentation also creates yoghurt, aged cheese and beer, however commercial pasteurisation means many of the beneficial microbes are killed off in these foods. Other commercially prepared fermented foods can also contain lots of sugar and artificial additives.
So, as with most foods, preparing fermented food at home will give you the most health benefits. Here are some great foods to try:
Sauerkraut – a German fermented cabbage rich in vitamins and minerals, said to help with stomach complaints.
Kimchi – a spicy Korean fermented cabbage rich in vitamins and minerals, said to increase immunity.
Kombucha – a fizzy, fermented tea that contains a variety of beneficial microorganisms.
Miso – a paste made from fermented soybeans and grains full of minerals and microorganisms.
Yoghurt – while the average commercially prepared yoghurt is filled with additives, flavours and sweeteners; homemade yoghurt containing just milk and cultures contains large amounts of probiotics and is great for your digestive tract.
Kefir – like a drinkable yoghurt, Kefir has more strains of friendly bacteria than yoghurt.
Sourdough bread – fermented with the help of wild yeasts that are unique depending on what region they’re from, homemade sourdough is one of the healthiest breads you can eat.
Tempeh – fermented soybeans is a complete protein packed with amino acids.
