FERMENTATION
PRESERVING NATURAL DIVERSITY
What is fermentation?
Fermentation is an ancient technique used to preserve food, transform its flavour and make certain foods more digestible.
In fermentation, we deliberately use microorganisms – bacteria, yeasts and fungi – to transform food. Cabbage becomes sauerkraut, milk becomes cultured milk and eventually cheese. Fruit can be fermented into alcohol, which in turn can be transformed into vinegar.
What clearly distinguishes fermentation from other methods of preservation is the deliberate use of microorganisms and their metabolic activity.
Preserving, freezing and drying all work by creating conditions in which microbial activity is reduced or prevented. Fermentation takes a different approach: we create an environment in which the microorganisms we want can thrive while undesirable microorganisms are inhibited.
Why do we ferment?
Fermentation almost seemed destined to disappear with the widespread arrival of refrigerators and freezers. Preserving vegetables through fermentation came to be seen as old-fashioned.
Today, however, we know that fermentation can do much more than simply preserve food.
Fermentation transforms ingredients. Microorganisms and their enzymes break down carbohydrates, proteins and other components of food, creating new flavours, aromas and textures. Some fermented foods also contain living microorganisms when they are consumed unpasteurised.
And then there is perhaps the best reason of all: fermented foods are simply delicious.
From kimchi and preserved lemons to miso and tempeh, fermentation can transform simple ingredients and add acidity, depth and complexity to a dish. Miso and other umami-rich ferments can turn a good dish into an even better one.
A win-win all round.
SUGAR/GLUTEN & INTOLERANCE
FERMENTS FEED ON SUGAR
Milk, soybeans and wheat are not our enemies... well..unless they are fermented!
Most people are well aware that you must not feed milk to a cat. But why then offer it to humans on a regular basis. 80 years ago people mainly consumed fermented milk products such a sour milk, yoghurt and cheese for one very reason .. the absence of proper cooling required a conservation beyond the few hours that milk would stay intact.
But it was not only the conservatory aspects that made milk consumable .. the fact that it was fermented reduces the amount of lactose to a minimum.
The same principle applies for many other things. In bread the fermentation will reduce the gluten. Garlic turned into black garlic, kraut turned into sauerkraut. All food that is fermented is easier to digest than the initial product.
So let us not "throw out the baby with the bathwater". Must of us can easily consume wheat, milk and soy... if they are fermented!
Why is fermented food good for you?
Fermentation is a kind of digestive outsourcing. Yeasts and bacteria crave sugar. And sugars — be they lactose, gluten, or fructose — are the main drivers of food intolerances.
Imagine this: if you eat a raw coleslaw, your digestive system has to work hard to break down the raw cabbage. Proteins, carbs, and sugars all need to be processed. Pair that with a roast and gravy, and your body must channel all its energy into digesting that heavy meal.
When the harder-to-digest parts of your meal are "pre-digested" through fermentation, your body has far less work to do. Instead, you're delivering beneficial bacteria directly into your system with every bite.
In short, fermented foods are simply more digestible versions of the same ingredients — and your gut will thank you for it.
BORN NOT MADE
COMPLEX EXPRESSION OF NATURE
BACTERIA! Microbes! Isn’t that dangerous?
We are surrounded by microorganisms – and countless numbers of them live in and on our bodies.
Our skin, mouth, gut and respiratory tract are home to complex communities of bacteria, yeasts and other microorganisms. Together, they form our microbiota.
Many of these tiny inhabitants perform important functions. They are involved in digestion, help protect us against unwanted microorganisms and interact closely with our immune system.
A diverse and balanced microbiota is an important part of human health.
Few things are as individual as our microbiome – the collective genetic material and functions of the microorganisms living in and on our bodies.
Bacteria are living organisms. When food is heated sufficiently, most vegetative bacteria are killed – including many of those associated with fermented foods.
This is one reason why unpasteurised and pasteurised fermented foods are not the same thing. Pasteurisation makes products more stable and can significantly extend their shelf life, but it also reduces or eliminates the living microorganisms present in the finished product.
That does not make pasteurised fermented foods worthless. Fermentation has already transformed the food before pasteurisation, changing its flavour, texture and chemical composition. But if you specifically want a fermented food containing live cultures, look for an unpasteurised product.
How much fermented food should I eat?
There is no universal amount that is right for everyone.
If fermented foods are new to you – particularly if you have a sensitive digestive system – it can make sense to start with small portions and see how your body responds.
Rather than eating large quantities at once, incorporate small amounts of fermented foods into your diet regularly and increase them gradually if they agree with you.
They taste so good that this part usually isn’t difficult.
Can fermented foods help with digestive problems?
Fermentation can make certain foods easier to digest because microorganisms and their enzymes break down some components of the food during fermentation.
Unpasteurised fermented foods may also contain living microorganisms. However, not every fermented food is automatically probiotic in the scientific sense, and fermented foods should not be regarded as a treatment for digestive disorders.
Fermented foods & histamine intolerance
Fermentation can improve the digestibility of certain foods, but histamine intolerance is a different matter.
Some fermented foods can contain substantial amounts of histamine and other biogenic amines. Their levels vary considerably depending on the food, microorganisms involved, fermentation conditions and maturation time.
People who are sensitive to histamine may therefore tolerate fermented foods very differently. One person may tolerate miso but not aged cheese; another may react to kombucha but tolerate a different ferment.
Individual tolerance and the total amount of histamine consumed also play a role. If you know or suspect that you are sensitive to histamine, it is therefore advisable to approach fermented foods cautiously and assess your individual tolerance.
FERMENTING
THE WORLD OF MICROORGANISMS
What Types of Fermentation Are There?
🥬 Lactic Acid Fermentation (Lacto-Fermentation)
During lactic acid fermentation, bacteria such as lactic acid bacteria convert sugars into lactic acid.
This process not only helps preserve food but also creates its characteristic tangy flavour. It is used in foods such as sauerkraut, kimchi, yoghurt and kefir.
🍷 Alcoholic Fermentation
During alcoholic fermentation, yeasts – particularly Saccharomyces cerevisiae – convert sugars into alcohol and carbon dioxide.
This process forms the basis of wine and beer production and is also the first step in the production of distilled spirits.
🍎 Acetic Acid Fermentation
During acetic acid fermentation, acetic acid bacteria such as Acetobacter convert alcohol into acetic acid.
This process requires oxygen and is used to make vinegar by further fermenting alcoholic liquids such as wine or apple cider.
🍄 Alkaline Fermentation
In alkaline fermentation, selected microorganisms are used to enzymatically break down proteins and other components of foods such as legumes and grains.
Tempeh is fermented with moulds of the genus Rhizopus. The fungus forms a mycelium – a fluffy white network that binds the individual beans or grains together.
Natto, on the other hand, is fermented by the bacterium Bacillus subtilis. Its characteristic stringy texture is created by polysaccharides produced during fermentation.
Koji is made using the mould Aspergillus oryzae. Its powerful enzymes break down starches and proteins and provide the basis for products such as miso, soy sauce and sake.
These fermentation processes play a central role in many traditional cuisines and are particularly important for developing complex flavours and umami.