Kimchi.  Miso.  Kefir.  Sauerkraut.  Olives.  Fermented veg.  Cured sausages.  Sourdough Bread.  Artisan cheeses…. This sounds like the perfect charcuterie!  Pair it with a kombucha cocktail or fermented beer, and who’s to lose with this happy hour made in digestive heaven?!

Fermentation: an Ancient Tradition turned Hip & Healthful

Fermented foods have taken on a massive shine in recent years, and even more so during these pandemic times.  But they are anything but new –  anthropological evidence suggests fermented foods have been on the menu for more than 7000 years!  Cultures around the world have continued this practice as a major part of their diets today.  Although few RCT’s (randomized clinically controlled trials) exist regarding the strict health benefits of fermented foods, there is brilliance in this ancient tradition:

  • a quick & inexpensive way to preserve food in the absence of refrigeration – which is great for rural and developing communities
  • a means of storing nutrient dense food for times of scarcity
  • fermentation increases the nutrient content of many foods
  • fermented foods are more easily digestible
  • many foods contain anti-nutrients that may be damaging or even toxic; fermentation neutralizes these dangerous food components making them safe for consumption
  • the production of fermented foods provides valuable income for many communities worldwide
  • traditional food practices, such as fermentation, support cultural frameworks and the oral tradition of historical knowledge

Fermented foods are once again taking their place at our board.

At the time of writing this article we are enduring the COVID19 pandemic.  A blessing of this time, as I’ve witnessed it, is a renewed interest in time-honoured food traditions: gardening, sourdough baking, fermenting foods, and when harvest comes, canning.

As a doctor of natural medicine with a focus in nutrition, this is salve to my soul!  I believe our relationship to food is sacred.  Understanding what motivates us around food and what food does for us nutritionally and emotionally is fundamental to optimizing our health.

Fermented foods are once again taking a valuable seat at our board.  And like any dinner companion, as we involve them in our mealtime questions arise about who they are and what role they play in our health.  As best as I can, I’d like to answer some of the key questions I’ve received in recent weeks regarding our new-but-old fermented food friends.

Common FAQ’s of Fermented Foods

What are the known health benefits of fermented foods?1,4-9

  • Fermented foods provide food safety and security for many rural and developing communities.  Historically, fermenting food enabled people to preserve perishables in the absence of refrigeration.  It also ensured a stable food source during times of scarcity.  It provides these same benefits for many rural and developing communities today.
  • Fermentation increases the nutritional value of many foods.  B vitamins, iron, vitamin C and calcium are just a few of the many micronutrients enhanced through fermentation. 
  • Many plant foods contain anti-nutrients, or certain plant compounds, that can be damaging to our health in various degrees.  Fermentation helps neutralize these anti-nutrients making the foods safer and more nutritious to eat.
  • Fermented foods contain various microorganisms found to be valuable members of a healthy microbiome, which is essential for an optimized immune system.   Lactic acid bacteria (LAB), yeasts, and fungi are the predominant microorganisms found in fermented foods.  There is a growing body of research supporting their role in our health2.

Are fermented foods the same as probiotics?

Strictly speaking, no.  Although fermented foods contain beneficial micro-organisms, these foods are not probiotics in and of themselves.  A probiotic is defined by the World Health Organization as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host”3.  

According to this strict definition, fermented foods do not fit the bill for two key reasons:  since these foods are considered a ‘wild ferment’, the concentration and types of microorganisms within them remain in large part, a mystery.   Probiotics on the other hand, contain specific strains in a particular concentration demonstrated to confer a health benefit.

Secondly, not all fermented foods contain live micro-organisms.  In many cases, the microorganisms in fermented foods have been killed or rendered inert through processing, pasteurization, shipping or baking.

But just because these microorganisms aren’t living when we consume the foods doesn’t mean the fermenting organisms provided no benefit.  The health benefits of the fermentation process outlive the microorganisms themselves7,8.  For example, sourdough bread is thought to have no live microorganisms when we eat it, but the fact that the dough was fermented enables us to extract more of the vitamins and minerals out of the grain.

Can I get my probiotics from fermented foods alone?

Again, no.  Although many fermented foods have beneficial microorganisms in them or have even had probiotic strains added, the concentration of microorganisms is largely unknown.  To ensure specific health benefits from probiotics, or if using probiotics for a specific health condition, it is generally considered best to get them through supplementation.

But buyer beware!  Not all probiotics are considered equal and in many cases, the products lining store shelves may be a farce.  CLICK HERE for a helpful guide on purchasing good quality probiotics.

Can fermented foods heal my gut?

Fermented foods may confer numerous health benefits to those who consume them.  At our clinic, we have found that fermented foods are extremely helpful in maintaining a healthy microbiome as well as being a vital component of a patient’s overall meal plan.

We have not seen, however, that fermented foods on their own have resolved the digestive issues people have sought our help for.  As Aristotle famously said: “The whole is greater than the sum of its’ parts.”

 

Easy & Delicious Fermented Vegetables to get you started!

If you’re not sure how or where to begin with fermenting foods, give this quick and easy fermented veg recipe a shot!  Your body will thank-you for the addition of easily digestible nutrients and your gut bugs will celebrate their newly found friends!

All you need are 4 key things:

  • vegetables of choice with herbs to flavour (optional)
  • water
  • pickling salt or course sea salt
  • 500 mL mason jar

Instructions:

  1. Chop your vegetable of choice and place in your mason jar.  Add any fresh herbs or spices you’d like.
  2. Dissolve 1.5 Tbsp of pickling salt in 2 cups of filtered water.
  3. Pour over the vegetables leaving 1/2″ at the top of the jar.
  4. Place a cabbage leaf over the top of the veg to keep everything submerged in fluid.
  5. Tightly screw on the lid.
  6. Store in a dark pantry cupboard that isn’t too hot or too cold.  We store ours in the cupboard above the dishwasher and our fermented friends just love it!
  7. After 1-2 days, loosen the lid once or twice daily to let out the gases so the jar doesn’t explode!
  8. Start tasting your veg on day 4 to catch them at your perfect taste preference.  Once they are the perfect mix of tart and tangy for your liking, store them in the fridge.  This will slow their fermentation and they’ll keep for weeks!

Combos & Suggestions

We have had a blast fermenting vegetables these past several weeks and have come up with some tasty flavour combos you may enjoy:

  • Baby carrots & spanish red onion (we blanched the carrots for 2 minutes first to soften them slightly)
  • Beets (also blanched briefly) and zucchini with garlic (whole cloves) & dill (full sprigs)
  • Green beans & red / orange peppers with whole peppercorns and 2 small chilis (these are a great addition for spicy caesars!)
  • Optional add-ins to add more complex flavours:  a tsp of dark brown sugar to cut the acidity; a Tbsp of apple cider vinegar to open up the flavours of the herbs and veg

These can be added to salads, eaten as a side dish or snack, or even added to a cocktail.  Experiment away and share your favourite concoctions back with us ~ we’d love to hear about what you’ve created!

If you’re curious how fermented foods can help optimize your digestive and immune health, please book in with our Registered Holistic Nutritionist or one of our Naturopathic Practitioners.  Ensuring we are as healthy as possible and capable of handling whatever comes our way is foundational to the work we do at Doctors’ Choice Naturopathic.  We look forward to sharing this with you!

References
  1. Abdul, K. et al. 2018.  Probiotic Species in the Modulation of Gut Microbiota: An Overview.  Frontiers of Microbiology, 9: 1785.  Accessed online June 2020.
  2. Anonymous. 2008-.  The NIH Human Microbiome Project.  Accessed online May 2020.
  3. Araya, M. et al.  2002. A joint FAO/WHO working group on drafting guidelines for the evaluation of probiotics in food report.  World Health Organization.  Accessed online May 2020.
  4. Battcock, M. & S. Azam-Ali. 1998. Fermented fruits and vegetables.  A global perspective.  FAO Agricultural Services Bulletin No. 134.  Accessed online June 2020.
  5. Bell, V. et al.  2018.  One health, fermented foods, and gut microbiota.  Foods, 7(12): 195. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306734/#.  Accessed online June 2020.
  6. Butel, M.  2018.  The Developing Gut Microbiota and Its Consequences for Health.  Journal of Developmental Origins of Health and Disease, 9(6): 590-597.  Accessed online June 2020.
  7. Dimidi, E. et al.  2019.  Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8): 1806.  Accessed online June 2020.
  8. Rezac, S. et al.  2015.  Fermented Foods as a Dietary Source of Live Organisms.  Annals of Gastroenterology, 28(2):203-9.
  9. Teoh, A. et al. 2004. Yeast ecology of Kombucha fermentation.  International Journal of Food Microbiology, 95 (119-126).