| Why Eat Fermented Foods? The earliest record of fermented foods dates to around 6000 B.C. in the Fertile Crescent. Probably every civilization before and since had fermented food in its culinary heritage. In a world without modern food preservation technologies, the fermentation process gave foods added ‘shelf life.’ This ability to store foods longer in a world of food scarcity was more than a convenience - it was a matter of survival. Foods fermented with yeast or bacteria probably qualify as the first processed foods. In time, the ingenuity of selecting cultures and fermentation processes became an art and finally a science. Today, we can enjoy fermented foods for their rich flavors, unique textures, shelf life and many health benefits. In modern times we have learned that certain fermented foods provide amazing benefits. In some cases, fermentation can create vitamins, increase the bioavailability of nutrients, support the immune system, aid mental health and help us lose weight. The flavors added by fermented foods make them even more amazing. The possibilities for flavor and texture are near endless given the numerous varieties of bacteria and yeast available for making cheeses, pickles, wine, craft beers, and more. On a historical note, Louis Pasteur is credited with first providing an explanation of the fermentation process in 1857. Today, the science of fermentation is called zymology. While it may not be the career field you dreamed of, it can be a delightful hobby that introduces you to amazing foods and opportunities for healthful living. Fermented dairy There is evidence that fermented milk products may have been produced since at least 10,000 BC. While the original use was probably more about storing food for survival, there were numerous other benefits. During the fermentation of milk, several helpful compounds are produced or increased by the fermentation process. Typical byproducts of milk fermentation include vitamin B-12, folic acid, and linoleic acid. In yogurt, the bioavailability of calcium, magnesium, potassium, phosphorus, and zinc is nearly 50% higher than in milk and easier to digest. Due to the pre-digestion of milk proteins by the activity of bacterial cultures the amount of free amino acids is increased. In a number of studies, fermented milk products were associated with decreased bladder cancer, decreased cardiovascular disease, and decreased periodontitis. The variety of fermented milk products produced around the world includes cheese, crème fraîche, sour cream, yogurt, kefir, buttermilk, acidophilus milk and many more. Fermented milk products can provide a near endless opportunity for culinary adventure. Have an urge to live on the wild side? Then, don’t overlook Dadiah, a traditional fermented milk of West Sumatra, Indonesia prepared with unheated buffalo milk. In an earlier time when living to age 30 was the challenge, dairy product provided a nutritional advantage. In a world of plenty where living to age 90 or past 100 is the new challenge, dairy products more often provide an excess of protein and calories that is counterproductive to optimal health. Fermented vegetables The fermentation of vegetables can also boost their nutritional quality. Often this fermentation of fruits and vegetables occurs spontaneously from the bacteria naturally present. However, to get consistent results it’s usually best to begin with a ‘starter culture.’ Some foods are pickled to preserve them and in their pickled state continue a slow fermentation process. For a sampling of the possibilities click here. The most commonly fermented vegetables are cabbage in the form of sauerkraut and kimchi, cucumbers in the form of pickles, and olives. While the most popular types are often identified with a country of origin, the many variations available today make the traditional view increasingly obsolete. Many fermented foods provide a probiotic effect. A few of these healthful effects include: • Outcompeting bad bacteria (pathogens) • Preventing attachment of pathogens to host cells • Improving gut mucosal barrier function • Releasing immune-cell-stimulating and anti- inflammatory molecules (cytokines) • Production of antimicrobial substances • Decreasing inflammatory response • Promoting recovery of microbiota • Modulating gene expression • Delivery of protein In clinical studies, consumption of probiotics has been helpful in treating constipation, diarrhea, intestinal inflammatory conditions (Crohn’s disease, ulcerative colitis, irritable bowel syndrome, etc.), disease-causing microorganisms, and even some mental health conditions. When taken with antibiotics, probiotics can reduce antibiotic-associated diarrhea and help rebuild the microbiome with helpful microorganisms. Unfortunately, not all fermented foods retain the live organisms of sufficient quality to be beneficial. Many products are heat treated or through other processing have had their probiotic potential reduced or eliminated. For example, most yoghurt products are loaded with sugar and pasteurized to kill bacteria. Unless the food label contains information specifying live microorganism count, your best assumption is that there are none. Often, the best source of quality probiotics will be food you prepare at home. Of notice, fermented foods are absent as a recommended category of food for daily intake from most food guides. In part, this has been a failure to recognize the benefits of fermented foods that have been supported by numerous studies. This is also a consequence of processed food preferences that reduce the demand for healthful fermented foods that retain live microorganisms. Perhaps you have a favorite fermented food recipe? If not, let me suggest a kitchen adventure that sure to please from a recipe for “Fermented Carrot Borscht with Ginger and Turmeric.” For an amazing Saturday morning, come for a walk and join in the talk about healthful living and culinary adventures. Nancy Neighbors, MD Huntsville, Alabama Probiotic Claims While there are FDA approved probiotics available by prescription, most probiotics are sold as dietary supplements or as added ingredients in foods. Products sold this way cannot legally declare that they cure, treat, or prevent disease. Typically products have a disclaimer that says “supports a healthy immune system” or “helps keep your microflora in balance.” A conversation with a pharmacist is usually the best place to begin if you have questions about the quality of an over the counter product. Given that different strains of the same species may have different health effects, it is wise to ask about published studies before buying an expensive product. Fermented Foods from Around the World The variety of fermented foods from around the world is amazing. Below is a list of some common fermented foods, the country they originated in, the main ingredient and the unique bacteria or fungus that creates the fermentation process. • Yogurt, milk, [L. bulgaricus, S. thermophilus], Greece, Turkey • Kefir, milk, kefir grains, [Saccharomyces cerevisiae and L. plantarum], Russia • Sauerkraut, green cabbage, [L. plantarum], Germany • Kimchi, cabbage, [Leuconostoc mesenteroides], South Korea • Cortido, cabbage, onions, carrots, El Salvador • Sourdough, flour, water, [L. reuteri, Saccharomyces cerevisiae], Egypt • Kvass, beverage from black or rye bread, [Lactobacillus], Russia • Kombucha, black, green, white, pekoe, oolong, or darjeeling tea, [Gluconacetobacter and Zygosaccharomyces], Russia and China • Pulque, beverage from agave plant sap, [Zymomonas mobilis], Mexico • Kaffir beer, beverage from kaffir maize, [Lactobacillus sp]., South Africa • Ogi, cereal, [Lactobacillus sp., Saccharomyces sp], Candida sp., Africa • Igunaq, fermented walrus, Canada • Miso, soybeans, [Aspergillus oryzae, Zygosaccharomyces, Pediococcus sp], Japan • Tepa, Stinkhead fermented fish, USA • Dosa, fermented rice batter and lentils, [L. plantarum], India • Cheddar and stilton cheeses, [Penicillium roqueforti, Yarrowia lipolytica, Debaryomyces hansenii, Trichosporon ovoides], United Kingdom • Surströmming, fermented herring, brine, [Haloanaerobium praevalens, Haloanaerobium alcaliphilum], Sweden • Crème fraîche, soured dessert cream, [L. cremoris, L. lactis], France • Fermented sausage, [Lactobacillus, Pediococcus, or Micrococcus], Greece and Italy |