Get Cultured!

Fermentation is as old as time itself. Long before we learned how to harness the power of yeasts and bacteria in food preparation, these critters were turning sugars into alcohol, organic acids and gases. Fermented foods exist across almost every culture and cuisine: in North America and Europe fermentation brings us beer, yogurt, bread and cheese. Kimchi, the spicy staple of Korean cuisine, is also a product of fermentation, as is German sauerkraut, Japanese miso, Siberian kombucha and Indonesian tempeh. As we look towards traditional cuisines in hopes of reducing the impact of processed foods in our diets, fermented foods are enjoying a resurgence. Fermentation is not just a method of preserving food; the fermentation process itself confers its own unique health benefits.

Fermentation occurs when bacteria or yeast turn the naturally occurring sugars in food into acids or alcohol. Lacto-fermentation is the process by which most vegetables are fermented; it takes advantage of lactobacilli in the environment to produce lactic acid, which kills dangerous bacteria and creates a mildly sour product. Fermentation is carried out at ambient temperatures and the addition of salt helps to discourage growth of harmful bacteria, while the lactic acid accumulates in the food.

Fermentation creates a product rich in probiotic cultures –known to help reduce inflammation in the gut, improve regularity and generally aid digestion and elimination. Turning milk into yogurt or cheese reduces the amount of lactose in the food, making it more digestible to those with lactose intolerance. Fermentation also breaks down phytatesin foods, which make minerals more available in fermented soy foods and green veggie pickles. Fermented foods also contain increased B vitamins and organic acids due to bacterial metabolism, which some believe assist with the body’s natural detoxification processes. Despite these health benefits, it is important to note that homemade, unpasteurized fermented foods are not for everyone: those with a compromised immune system are best to stick with store-bought until your physician gives you the green light.