Complete Guide To Fermented Food: Fermented Foods 101

Welcome to this detailed guide to fermented food. Hopefully, you found this article through a desire to learn about fermented food, what it is, how it can be beneficial to your health, perhaps a little bit of history?

Whatever your aspirations and hopes when you clicked the link that brought you to this page, you’ll find something that is useful to you. There is a table of contents below, with all the sections laid out. So…if you have a specific question in mind, feel free to look at the contents and zoom straight to the section that interests you.

Of course, I’d be ecstatic if you took the time to read the entire article. I’ve been so passionate about fermenting my own foods for years, I really believe that with a very small amount of time spent learning and practicing, you too could be fermenting healthy and exciting foods for yourself and/or your family.

So, here goes, let’s start (hopefully) at something that resembles a beginning, not chronologically, but in a way that makes sense. Any questions or sections you would like me to add, leave a comment. I answer them all.

What Is Fermented Food?

Without getting too technical (yep we could get into some science…urgghhh) Well, I’ll try to keep it simple. Fermented foods are typically defined as food or beverage which has been modified by microbial growth. Don’t panic, this controlled growth allows for the conversion of certain components in the food, which occurs through the action of certain enzymes acting upon

At the simplest level, fermentation of foods is and has been for centuries, a way to preserve foods. We’ll talk a little about history shortly, but suffice to say, when people in Korea were burying ceramic pots full of vegetables underground (we know this as Kimchi), they weren’t doing it for the benefit to their guts, or to be eating the trendiest foods.

They may have known about potential health benefits, but they were really using a method, learned over generations, to preserve their harvest of vegetables for the future. In fact, pots of Kimchi have been found underground that are over 100 years old, and the contents were still edible. These traditional fermented foods have helped shape civilization and culture in a big way.

Most people will think of yogurt, sauerkraut, perhaps kimchi, almost certainly kombucha when they think of fermented foods. These are common and are now seen in many supermarkets. But there are a lot of other foodstuffs that are fermented.

Wine, cheese, chocolate, and more. But in the context of fermented items that have a probiotic effect, improving gut health digestion, and general health, we’ll be considering fermented food that is high in beneficial probiotics. Sure, wine is nice, but not sure it can be touted quite as a health food, although my wife would argue the case strongly.

What Is The Purpose Of Food Being Fermented?

Looking back in time, it is probably unlikely that, for most of the history of fermenting, or those people were aware that this process produced many health benefits. Scientific research didn’t even exist, nutritional science was not even a phrase. It is only in the relatively recent era that researchers have been able to experiment with and analyze food.

Back in time again, fermentation was likely an accident at the beginning. But, over time, cultures from all across the globe realized that by adding salt to foods, and then perhaps brine, that these foods could be preserved for the lean times, perhaps even for many years.

Back to today. We don’t really have a need to preserve food, certainly not in the relatively rich West. Food is overly abundant, almost everyone has a refrigerator or freezer. Some foods have additives that can give them a shelf like of many years, which is a concern I feel.

So, the purpose of fermented food these days could be boiled down to a number of reasons:

To gain the potential health benefits of eating fermented food
To preserve traditions that have existed for centuries
As a really enjoyable pastime, where you are creating something unique with your own skills
Preserving? Well, not essential these days but there is something great about having a pantry full of amazing health foods that you can eat whenever you so desire.

Ingredients to make sauerkraut from scratch

What Does It Mean When A Food Is Fermented?

Fermentation is a natural metabolic process, in which sugars and starches are converted into alcohols or acids. Micro-organisms and bacteria that exist on the surface of vegetables and fruits, and also in the air, can act on these natural sugars that are present in the fruits and vegetables that are being fermented. When food is fermented it has been subjected to this process and most of the sugars contained within the food have been eaten by the Lactobacillus bacteria.

The word “ferment” comes from the Latin verb “fevere”, which in its purest form means “to boil”. Food fermentation requires no boiling, in fact, too much heat or indeed cold, is detrimental to the fermentation process.

The acids and alcohols act as a natural preservative, allowing the shelf-life of the foods to be extended for long periods (remember the 1200-year-old kimchi?). Fermentation also encourages the growth of probiotics, which are the wonderful natural bacteria that are considered so beneficial to our health.

Sure, you can buy those miniature probiotic yogurt drinks that purport to be good for you, OR, you can buy, or preferably make, your own delicious, zesty probiotic fermented food and drinks, like sauerkraut, kimchi, kombucha, kefir, and more. The world is your oyster. Once you have the basic skills (and yes, there is no need to have a rocket science degree to do this), you have a lifelong hobby that will help keep you healthy. And it’s super enjoyable too!!

As Sally Fallon from Nourishing Traditions says:

“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”

What does it do to vegetables?

To recap. Fermentation is a process where enzymes, yeasts, and bacteria break down sugars and starches contained in foods. This process preserves the food giving it a longer life, and also produces beneficial bacteria that are known as probiotics, which can help to improve general health.

The process begins with Lacto-fermentation, where a bacteria called Lactobacillus feeds on the sugars in the foods, preserving them and increasing the nutrient content. The process inhibits the formation of harmful bacteria while increasing or preserving the vitamins and enzymes that are great for health. Additionally, the fermentation process acts like a pre-digestion, making it easier for your gut to digest the foods when you eat them.

Regarding the inhibiting of harmful bacteria, it is worth knowing that when an unwanted bacteria ‘attack’ a food, it is the same sugars and starches that they devour to reproduce and spread. The Lactobacillus (a good bacteria) eating these sugars is what prevents the encroachment of less desirable bacteria, which can spoil your food, and also make you ill.

So, to summarise here. Lacto-fermented veggies are shredded, grated, or sliced (some can be fermented whole. like baby carrots for example) which have been placed in, and covered by a brine salty water solution at room temperature for a period of time while fermentation occurs. The covering of water, and a sealed lid with an airlock or water channel, as found on many fermenting crocks, is used to allow gas to escape, but to prevent air (and oxygen) from entering, keeping the process anaerobic.

How Does The Process Occur?

Here is a quick rundown of how the fermentation process occurs. An important point to be aware of is that fermentation occurs without the presence of oxygen. Here goes with the sciencey bit.

Anaerobic fermentation occurs in the absence of oxygen, which is why, when we ferment our own food we ensure that no air can enter the jar or crock that we are using. This fermentation occurs in the presence of beneﬁcial microorganisms (yeasts and lactic acid bacteria) that obtain their energy through fermentation by eating the sugars and starches within the food.

These beneﬁcial fermented foods microbiota will break down sugar and starch into acids and alcohols which makes the food more nutritious, while also preserving it.
Fermented foods and drinks provide the enzymes necessary for digestion. To put this into context, but slightly off-topic. Raw cows milk (unpasteurized) contains the enzyme lactase, which aids in the breakdown of lactose in the milk. All humans are born with the ability to produce lactase to break down lactose in the mother’s milk, but it is also effective to help digest cows’ milk. Many stop producing this in early life, which is why large parts of the world population are lactose intolerant. This is important in the context of other beneficial enzymes that digest food. Humans are born with a ﬁnite amount of enzymes which steadily decrease as a person ages. Fermented foods provide the enzymes required to break the food down, as milk does in my slightly off-topic example.
Fermentation assists with pre-digestion. During the fermentation process, these microbes eat the sugars and starches, breaking down food before anyone’s even consumed it. Your gut has to work less hard.

The Two Stages Of Fermentation

Moving on. The process of food fermenting can be broken down into two main stages.

Primary Fermentation – Primary fermentation is the first stage in the fermentation process. Its primary aim is to convert sugars into lactic acid by introducing bacteria, typically Lactobacillus, which feed on these sugars and produce lactic acid as a result. This acidic environment inhibits or kills other organisms while encouraging further bacterial growth of “good” bacteria such as lactobacilli.
Secondary Fermentation – The secondary fermentation process involves the transformation of lactic acid into different types of alcohol, carbon dioxide gas and esters. The secondary fermentation stage is important for developing the flavor profile and aroma of the food being fermented.

What Are The Benefits?

Fermentation of food has many benefits. These include:

The production of beneficial enzymes, vitamins, and minerals
The enhancement of flavor and aroma
The inhibition of harmful bacteria and the promotion of “good” bacteria
The improvement of digestibility and absorption of nutrients from food.
In addition to these benefits, some people believe that fermented foods can help with conditions such as constipation.

Is Fermented Food Good For Your Health?

Fermented food is thought to be excellent for health because it provides so many benefits, as listed above. However, more research is needed to confirm all of the health claims made about fermented food.

That said, there are many people who believe that eating a diet rich in fermented foods is one of the healthiest things you can do for your body. So…why not give it a try and see?

Potential health benefits include:

Improved digestion of food
Reduced risk of constipation and digestive discomfort
Reduction in lactose intolerance symptoms
Improved immune function
Boosted energy levels
Enhanced moods.

There are many more purported health benefits of eating fermented foods, but these are the ones most frequently mentioned in scientific studies and literature. It is important to note that not all claims about fermentation have been proven by research yet. And remember…while there may be some truth to them

Let’s see some specific examples. A study published by the American Society for Nutrition found that a group of elderly people who ate yogurt on a daily basis had lower blood pressure, better cholesterol balance, and improved bone density than those who did not.

Another research study has shown that probiotic supplements (containing live bacteria) may improve symptoms of irritable bowel syndrome, eczema, and allergies.

There is also some evidence that lactobacilli can help to break down phytoestrogens in soy products, which could be helpful for people who are trying to reduce their intake of these estrogen-like compounds.

What Are The Top 10 Fermented Foods?

The top 10 popular fermented foods eaten today are:

Sauerkraut
Kimchi
Yogurt and kefir (a fermented dairy product)
Kombucha tea (fermented black or green tea with sugar, which becomes a mildly alcoholic drink once the fermentation process is complete).
Tempeh (fermented whole soybeans with a Rhizopus mold to create a cake-like food)
Sourdough bread (made from fermented wheat flour and water, which is baked at high temperatures).
Miso paste
Kefir cheese. Also known as lebeny, this creamy white cheese made with kefir is a popular fermented food in the Middle East and North Africa.
Natto (fermented soybeans with Bacillus subtilis)
Pickles (made from cucumbers, carrots, or other vegetables that are soaked in brine mixed with vinegar, spices, and water).

The list could go on, but these are the top most popular foods that are fermented. Many are available in grocery stores, or you can make them yourself at home.

What Are The Best Fermented Vegetables For Gut Health?

Gut health is a much-overlooked aspect of health. A healthy gut plays a major role in immune system function, and fermented food and vegetables can play a role.

These foods are excellent for a healthy gut:

Sauerkraut – fermented cabbage
Kimchi – fermented cabbage, daikon radish, and other vegetables
Kombucha tea – fermented tea, typically black or green
Tempeh – fermented soybeans
Miso paste – also a fermented soybean product
Natto (fermented soybeans)
Pickles. If made at home, pickling your own vegetables ensures that you can control the ingredients and therefore avoid gut irritants like food additives or pesticides. This is particularly important if you are trying to heal a gut problem while still avoiding gut irritants during this time.

There are some foods that should be avoided if you are trying to heal a gut problem:

Fermented vegetables with onion or garlic. These two ingredients can be gut irritants for some people.
Foods that are high in histamines (like wine, beer, and aged cheese). Histamines can aggravate gut problems.

If you are interested in trying fermented foods for gut health, start with some of the ones listed above and see how you feel. Remember that everyone is different, so what works for one person may not work for another.

Readers Also Asked

I like to include some questions that are commonly asked in my articles, for completeness and to help others. Some are weird and whacky. Here is a small selection that may be useful to you.

Is Apple Cider Vinegar Fermented?

Yes, apple cider vinegar is a fermented food. It is made from apple juice that has been exposed to bacteria and yeast, which causes the sugar in the juice to convert into alcohol.

This alcohol is then converted into acetic acid, which is what gives apple cider vinegar its sour taste and characteristic smell. Apple cider vinegar contains beneficial bacteria but not the probiotics in the way other fermented foods do.

Is Fermented Food Bad For You? Are There Any Associated Dangers?

Fermented food is not bad for you and there are no associated dangers, as long as it is consumed in moderation. A small amount of fermented food can provide health benefits like improved gut health, better immune system function, and increased absorption of nutrients from other foods.

However, if you are new to fermented foods, start slowly and see how your body reacts. Some people may have an adverse reaction to fermented foods, especially if they are not used to eating them. If you experience any discomfort after eating fermented food, stop consuming it and talk to your health care provider.

If you have any underlying allergies or health conditions, check with your health care provider before eating fermented foods, as they may not be appropriate for you.

What Might Be The Side Effects Of Fermented Food Gone Bad?

If you are eating fermented food that has not been stored properly (for example, if it is exposed to air for too long), side effects may include bloating and flatulence.

Side effects can also happen when someone eats certain types of fermented products made with ingredients they are allergic or sensitive to; side effects examples include hives, swelling of the lips, and difficulty breathing. If you experience any side effects after eating fermented food, stop consuming it and talk to your health care provider or another trusted source.

Can You Ferment Store-bought Vegetables?

Yes, you can ferment store-bought vegetables. However, it is important to read the ingredients label carefully to make sure that there are no gut irritants like food additives or pesticides. If there are any gut irritants in the store-bought vegetable, they will be fermented along with the vegetable and may cause problems for some people.

It pays to carefully wash store-bought vegetables before fermenting them so they are free of any dirt or chemicals. This is especially important if you have a gut problem and want to avoid anything that might aggravate it during this time.

It also pays to store vegetables properly after fermentation because doing so will help ensure freshness and prevent the development of bad bacteria in your fermented food.

Can I Ferment Vegetables At Home?

Absolutely you can, and there are millions of people doing just that. By doing so you guarantee the quality of your food and ensure that it is made in a way that suits your needs and tastes. Making sauerkraut at home is easy with very little equipment required.

Are There Any PubMed Articles On The Topic?

There are quite a few articles and studies on PubMed, where scientists review fermented foods and come up with conclusions on the efficacy and health benefits. Here are 3 source articles:

A quick Google search for ‘fermented food studies PubMed’ will bring up a list of many more.

Does Dr. Axe Approve Of These Foods?

This was an odd question, but I’m happy to answer it. Yes, Dr. Axe is a medical doctor and is a staunch supporter of eating foods such as sauerkraut, kimchi, kefir, and other ferments, and has written a lot on the subject. He takes a holistic approach to health and provides detailed research and reviewed information. Definitely worth checking out.

Where Can I Find Fermented Food Recipes?

There are some great recipes on Pinterest, which I find to be one of the best places to find recipe ideas and other great images relating to the topic.

To Summarize

Thanks for taking the time to read this post. I hope that you learned some things that are new to you, and I hope they will help improve your health in the long run. I’d love for this post to spark a conversation about fermented foods, so please feel free to leave comments with any feedback or questions you have!

Thanks again – my goal is always 100% satisfaction. If you need anything else, please don’t hesitate to reach out.