Fermentation is a food processing procedure that has been practiced for thousands of years. One may think that fermented foods are only those that are sour and pungent after sitting in a jar for so long. But did you know that yoghurt, cheese, and wine are also products of fermentation?
In this article, we will be exploring the wonderful history behind fermentation – and why it’s a necessity for every diet!
What is Fermentation?
Fermentation is the chemical process that transforms organic substances into simpler compounds, which is initiated by enzymes produced by molds, yeasts, or bacteria. These enzymes break down or pre-digest complex molecules by hydrolysis, transforming them into simple compounds that are easily assimilated in our bodies. In some fermentation processes, byproducts such as alcohol and gases are produced. [8]
The word fermentation has its roots from the Latin word meaning “to boil”, as fermented foods are characterized by the presence of air bubbles that make it appear as if it was boiling.[8]
The History of Fermentation
The origins of fermentation was purely accidental. Back when refrigeration was not yet a thing, people had to figure out how to keep their produce fresh throughout the winter season. While it is unclear when human exactly started fermenting food, there is evidence that this practice dates back as early as 7000BCE in China. Similar archaeological evidence was found across India, Georgia, Egypt, and Scandinavia which dates back to these prehistoric times. [1,2,3,4]
Among these fermented foods, dairy products seem to have been the earliest to develop due to its short shelf life. The abundance of microflora in milk also helped start its natural fermentation process back when pasteurization was not yet invented. It is even believed that the first yogurt was fermented in bags draped over the backs of camels under the heat of the North African desert.[4]
Around this time, East and Southeast Asian civilizations developed their own range of fermented foods that is entirely different from the Western range of dairy, wines, and beers. In this part of the world, plant-based and seafood preserves are more common due to their geographical location. Some examples include soy sauce, fish sauce, kimchi, palm wine, sake, and natto.[5]
Thanks to globalization, people around the world can now enjoy all sorts of fermented food, be it from Western or Eastern cuisines. Consumption of fermented foods has been on the rise as people have started becoming aware of the importance of probiotics, the “good” bacteria that is abundant in all fermented food. On social media, fermented foods such as kombucha and kimchi have become popular among health enthusiasts.[6] Several online communities such as the r/Fermentation on Reddit have garnered almost 100,000 followers, wherein they share their own fermentation experiments with various food items.[7]
The Benefits of Eating Fermented Foods
Here are some of the scientifically proven health benefits that you can get out of regularly consuming fermented food.
Better Digestive Health
Fermented foods can help boost your digestive system with the probiotics that arise from the fermentation process. Probiotics are also called the “good” bacteria which will greatly benefit your gut microbiome.[9]
Probiotics are also important for processing certain vitamin and nutrients that come from the food you eat. For instance, probiotics have been found to improve protein absorption and utilization.[10]
Because fermented foods have been broken down into simpler compounds, your digestive system doesn’t have to work as hard to absorb its nutrients. This is especially helpful for people who have lactose intolerance – because the lactose from milk is broken down into glucose and galactose, lactose intolerant people can instead consume dairy as yogurt or kefir.[9]
In a study from 2007, it was found that dairy (yogurt and fermented milk) containing Bifidobacterium probiotics reduced the severity of IBS (irritable bowel syndrome) among affected adults.[11]
Some strains of gut bacteria are also capable of digesting fibers, which in turn produces short-chain fatty acids. These fatty acids are the main energy source of colonocytes (colon cells), thus making them essential to your digestive system.[15]
Stronger Immune System
Yes, you read that right – bacteria can be good for your body too and you have an entire ecosystem that is mostly concentrated inside your digestive system. When bad bacteria outnumber the good, it will multiply out of control and will cause infections and diseases. By supplying yourself more with the good bacteria, it will keep your ecosystem balanced with the bad bacteria it coexists with. [9]
For instance, probiotics have been found to be an effective preventive measure against adult and childhood respiratory tract infections. This was attributed to the lactobacillus and Bifidobacterium strains.[12]
Better Mental Health
Did you know that your gut health also impacts your mental health?
This connection is called the gut-brain axis, where the gut and brain are connected by the vagus nerve. If you’ve ever felt “butterflies in your stomach” as you’re giving a speech in front of hundreds, it’s because of the gut-brain axis!
Similarly, your gut ecosystem is highly impactful to your mental health. Several key neurotransmitters are actually produced in your gut, such as serotonin (the feel-good hormone) and gamma-aminobutyric acid (an inhibitor). Some studies have even found that certain gastrointestinal disturbances can be linked to changes in mood. [13, 14]
5 Best Examples of Fermented Foods That Should Be In Your Diet
Now that you’ve read some of the benefits you can get from fermented food, here are some examples that you can easily incorporate into your diet.
- Kefir
Kefir is a cultured milk drink that originated from the Caucasus, which is the mountainous region that separates Asia and Europe. Kefir is created by adding kefir grains, which consists of yeast and bacteria, into animal milk (cow, goat, sheep, etc.). The end result is a slightly sour but creamy beverage – almost like Greek yogurt, but less thick in consistency.
As a dairy product, kefir is a great source of protein and calcium, both of which are essential to bone and muscle health. This will protect your body from bone fractures and osteoporosis, a condition that is common among older women. [16] Several animal studies have also shown that regular consumption of kefir can improve calcium absorption, which increased the bone density of the rat subjects.[17]
Kefir is also one of the most potent sources of probiotics in food. The kefir grains which start its fermentation process contains up to 61 strains of bacteria and yeasts, making it a highly diverse culture that is good for your gut microbiome.[18]
Kefir has also been proven to improve the condition of lactose intolerant people. In one study, 15 lactose intolerant adults were directed to consume kefir, milk, and yogurt simultaneously. It was found that the yogurts and kefirs reduced symptoms such as abdominal pain and diarrhea, meaning that the probiotics in kefir can increase lactose tolerance.[19]
- Kimchi
Kimchi is a traditional Korean side dish that is typically made from cabbage and a mix of other vegetables. It is made by fermenting the vegetables in a chili paste along with other ingredients for a few days, until it develops a rich and tangy flavor. If you’re not used to kimchi, it may take some time to get used to its strong taste. But like most Koreans who eat it with every meal, you’ll eventually seek its addictive flavor.
Aside from providing probiotics for your gut health, kimchi has some other benefits such as lowering cholesterol and stabilizing insulin levels.
In one study that involved healthy young adults, it was found that those who had higher kimchi consumption had lower bad (LDL) cholesterol levels than those who ate less.[20]
Kimchi is also compatible with weight loss diets. It’s high in fiber and low in calories – add to the fact that it tastes addictive, kimchi will help you feel full faster as it can take up a significant portion of your meal. In a 4-week study that involved overweight and obese patients, those who regularly ate kimchi had significantly decreased body weight, body mass index, and body fat.[21]
Kimchi is widely available in Asian stores, specifically in Korean groceries. But if the main ingredients for kimchi is also available in your area, making it yourself is highly encouraged.
- Kombucha
Kombucha is a fermented drink that has gained popularity in social media recently, although it has been around for thousands of years originating from Northeast China. It is basically a fermented tea that is made by adding a specific strain of bacteria, yeast, and sugar into black or green tea. As a result of this process, a mushroom-like colony of bacteria and yeast form on top of the liquid, which can also be used to start another batch of kombucha.
First off, kombucha will provide you with the same benefits as regular green tea would – which is already highly nutritious in itself. Green tea is rich in polyphenols, antioxidants which can help prevent various diseases, improve your mental health, and your metabolism. [22]
Kombucha also contains acetic acid as a result of the fermentation process. Acetic acid can also be found in vinegar and is the reason behind its strong taste. This strong compound is capable of killing harmful microorganisms in your body.[23] In some animal studies, kombucha was found to be capable of preventing liver toxicity as a result of exposure to harmful chemicals.[24]
Depending on where you live, kombucha is sometimes available in grocery stores. Although you can make homemade kombucha, it is discouraged as contamination is possible in an uncontrolled environment.
- Miso
Miso is a common flavoring in Japanese cuisine which is mostly used for soups. It is made from soybeans that are fermented with salt and koji, a special type of fungus. Sometimes, it can also be fermented with rice, barley, seaweeds, and other common ingredients in Japan.
Thanks to its abundance of probiotics, miso has been linked to the prevention of a number of diseases.
First, because it foods good bacteria into your gut microflora, your immune system will be strengthened by miso. A diet rich in probiotics have always been associated with less occurrences of common colds, and it can also help you recover faster.[25, 26]
Several studies were also able to explore the anti-cancer properties of miso. For instance, a study involving 21,000 women found that regular consumption of miso soup significantly lowered the risk of breast cancer.[27] Similar results were also found when it comes to reducing the risk of liver cancer.[28]
Aside from consuming miso as soup, it can also be used as a salad dressing ingredient, as a meat marinate, or a glaze for cooked vegetables.
- Tempeh
Tempeh is another food that is made from fermented soybeans. It is a traditional Indonesian food that is made by making a compact cake from fermented soybeans. It looks very similar to ordinary hard tofu, but it has a stronger earthy flavor (as a result of fermentation) and has a chewy texture as opposed to tofu’s smooth and jelly-like texture.
And just like tofu, tempeh can serve as a meat substitute thanks to its high-protein content, which makes it popular among vegan and vegetarian diets. This also makes it suitable for people aiming for a weight loss diet, as more protein will help you feel full for lesser servings. Also, soy proteins are just as effective as meat-based proteins for controlling appetite.[29]
Tempeh also has strong antioxidant properties which will help you fight against the harmful damage caused by free radicals. This effectively reduces the risk of developing cancer, cardiovascular diseases, and neurodegenerative disorders that arise from free-radical damage that has accumulated over time.[30] In fact, a study that used data from 6,000 households from Japan found that diets with high soy consumption had a decreased risk of heart disease and cancers.[31]
Tempeh can be enjoyed just as how you would with tofu. It can be fried, boiled, stewed, or grilled – it’s basically a versatile food item that you can cook as you please.
Conclusion
Not only does fermentation helps prolong the shelf life of food, but it can bring out the best in them, nutrient and flavor-wise. It’s a great thing that fermentation has become increasingly popular in Western diets, where foods such as kombucha or kimchi used to be unheard of.
Most fermented food will have a strong taste, which makes some of them an acquired taste. In time, you’ll appreciate the complex flavors that are brought out by the fermentation. Your gut will also thank you for it!
References
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