By Theresa Gray.

27th February 2018

Fermentation is making its mark in today’s news being a “Hot topic” in food and nutrition circles.However, fermentation is not new and has been around for thousands of years.

Fermentation was originally used for both the production and preservation of various foods. For example, in the third century BC staple rations of fermented vegetables were given to the labourers building the Great Wall of China (Brown, 2011).

Vegetables are still commonly fermented today and an example of this is Kimchi, traditionally from Korea and made from cabbage, daikon (a winter radish), ginger, chilli and garlic.

Fish sauce that has been salted and allowed to ferment is also a fermented condiment commonly used in Southeast Asia. And, fermented cucumbers, olives and cabbage (sauerkraut, traditionally from Germany) are foods commonly fermented in North America.

Other fermented foods you may not realise include chocolate, cheese, coffee, salami, tea, miso, sourdough and yoghurt.

So what is Fermentation?

Fermentation is adding bacteria or yeasts (cultured ferments) by creating an environment that enables bacteria to grow and ferment on food naturally. The process of fermentation itself depends upon the micro-organisms (bacteria, yeast, and mould) to transform food into an easily digestible form while simultaneously producing desired changes in flavour, colour and texture.

Bacteria Used:

One of the most common types of bacteria used is lactic acid. Lactic acid lowers the pH, alters the flavour and inhibits micro-organisms that are pathogenic or that cause spoilage.

· Lactic acid commonly used in dairy is what give Natural or Greek yoghurt its sour taste.

Why is everyone you know so keen on this concept of fermentation?

People today are more interested in the major health benefits (probiotics) fermentation brings and less about the preservation of foods.

Regularly consuming fermented foods like “kimchi” influences good bacteria that grows in our digestive system (the large intestine as known as the Colon). In addition, fermentation helps us pre-digest food which in turn is easier for digestion and converts vitamins and minerals into a form that is easier for our bodies to use. The fermentation process increases certain vitamins A, B, C & K, is known to reduce inflammation and also influences the body’s metabolism in a positive way. Therefore, regular consumption of a fermented food is pretty much the same as taking a pro-biotic capsule.

Benefits to health:

1. People suffering from stomach problems like gas, bloating, cramps, irritable bowel syndrome, constipation and diarrhoea can benefit in taking fermented foods. This is because the good bacteria found in these foods can counteract and reduce the bad bacteria (found in the colon) that causes these symptoms.

1. Fermented food like kimchi may help in the role of weight loss. The bacteria found in kimchi can change gut bacteria and change how the body stores energy which in turn supports weight loss (Link, 2017).

3. Certain bacteria in the gut can improve feeling of wellbeing and reduce anxiety. The main bacteria in sauerkraut “Lactobacilli planetarium” produces neurotransmitters that may help reduce feelings of depression (Selhub, Logan & Bested, 2014).

Gut bacteria produces neurotransmitters like dopamine (the love chemical) and serotonin (the happiness chemical) regulating mood.

4. Research has found the lactic acid bacteria in Kefir can help in changing gut bacteria that in turn helps prevent allergies. Bacteria can help change immune messages sent out by the body (Cerf-Allen, 2013).

1. Research in animal studies suggests that drinking kombucha (A fermented black tea and sugar drink made by using bacteria and yeast) can change your enzyme activity and reduce blood -sugar spike after meals. In addition, milk Kefir (fermented milk drink similar to yoghurt) has been linked to improving glucose tolerance and decrease blood sugar levels.

The means of mechanism: It decreases the amount of glucose uptake that is absorbed during digestion. It also improves liver and kidney function. This is great news for people who suffer from type 1 and type 2 diabetes (Leech, 2017). Kombucha is also high in anti-oxidants, polyphenols and organic acids that all affect digestion positively. However, be aware!

Store bought kombucha can have higher amounts of non-fermented sugars than the homemade version.

Further information can be found in the below article:

https://www.choice.com.au/food-and-drink/nutrition/superfoods/articles/kombucha#is all kombucha created equal

Head over to my recipes to see my take on home made Kimchi.

Want more information on other topics??? Why not send me an email on other nutritional subjects you want more information on!

References:

Carf-Allen, B. (2013). Probiotics can help fight allergies. Retrieved from https://foodsciencehealth.com/2013/08/09/probiotics-can-help-fight-allergies

Brown, A. (2015). Understanding food principles and preparation. USA: Cengage Learning

Leech, J. (2017). 8 Evidence-based health benefits of kombucha tea. Retrieved from https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea

Link, R. (2017). 8 Fermented foods to boost digestion and health. Retrieved from https://www.healthline.com/nutrition/8-fermented-foods

Selhub, E. M., Logan, A. C., & Bested, A. C. (2014). Fermented foods, microbiota, & mental health: Ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology. Doi: 10.1186/1880-6805-33-2

Fermentation

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THERESA GRAY