Fermented foods are a wonderful way to expand your diet and deeply support your digestive system. Eating fermented foods promotes healthy bacteria (“flora”) in the digestive system, which helps with the digestibility of foods and the production and absorption of enzymes and vitamins.
Traditionally, fermentation was used to preserve food. When food is fermented, good bacteria (i.e., “probiotics”) like lactobacilli (lactic acid-producing bacteria) convert vegetable and fruit starches into lactic acid. Lactic acid and lactobacilli prevent “bad” bacteria from growing. Nearly every traditional culture used some form of fermentation. Some examples include kimchi, sauerkraut, yogurt, pickles, lassi, kefir, miso, and tempeh. There are literally hundreds of ways to ferment and preserve foods.
Benefits of Fermentation:
While many good bacteria are still being studied, we know there are many benefits of eating fermented food and probiotics like lactobacilli:
Fermentation:
- Increases the digestibility of foods
- Helps with the production of enzymes
Probiotics (“good bacteria”):
- Help to break down difficult-to-digest foods
- Make vitamins in the body
- Support and train the immune system
- Supply the body with energy
- Break down medications and toxins
- Defend when harmful bacteria overgrow or try to colonize
Recognizing the benefits above, and knowing that nearly every traditional culture used some form of fermentation, these foods could play an important role in addressing many of the serious health concerns we see today. At the very least, fermented foods can supplement a standard westernized diet, helping protect against an overgrowth of yeasts and “bad” bacteria in the gut.
Most commercially available fermented products today are made with vinegar and pasteurized (killing all beneficial bacteria). The vinegar gives it the sour taste, but you don’t actually receive any of the good bacteria. So if you’re purchasing your ferment in a store, be sure to look for the words “active live cultures” or “raw”. You can purchase a refrigerated product with no additional ingredients.
How to make Sauerkraut
Making your own fermented foods is a great way to make sure you’re getting good bacteria in your diet. Sauerkraut is an easy and accessible place to start your exploration into the world of fermentation. Follow the instructions below and enjoy.
Ingredients:
- Cabbage (purple or green)
- Sea salt
Directions:
- Wash cabbage and thinly slice.
- Place in a bowl and mix with sea salt (optionally add herbs and spices of your choice).
- Pound the cabbage (or use your hands), and vigorously massage the cabbage to release the juice.
- Press into an airtight container, and leave some room at the top of the jar as the cabbage will expand. Make sure the cabbage is completely covered with the juice. (I usually use an extra cabbage leaf on the top, and something heavy to weigh the cabbage down).
- Leave for 3 days or more in a room temperature location. Then transfer to a cool, dark place.
- The longer you leave it out, the stronger the flavour. Experiment with what flavour you prefer. Once you’ve reached a flavour you like, you can refrigerate it.
- Remember – you’ll know if it’s gone bad; the smell will be off-putting.
- Many people enjoy eating sauerkraut with meat, fish, legumes, or grains.
