Written by John Immel, Asheville, NCFermenting is an ancient method of preserving food. The oldest archeological evidence of beer is from 13,000 years ago, long before the process was fully understood! We now know that fermentation is a natural process where microorganisms, such as yeast or bacteria, convert carbohydrates, like starch and sugar, into alcohol or acids. This alcohol or acid acts as a natural preservative and gives fermented foods their distinctive tart taste. By preserving foods and preventing them from rotting, ferments helped humans survive cold winter temperatures before refrigeration and shipping. In modern times, the shipping industry has made food available all winter long. Now people can eat bananas in the middle of winter and the home canning industry has completely disappeared.

There are many different types of ferments, including alcoholic beverages, pickles and other fermented foods like sauerkraut and yogurt. Bread is a ferment made with yeast. Yogurt is a ferment made from dairy. In Germany, beer was considered liquid bread. It provided much needed calories in the winter, and made water safe to drink.

Digestive Support

For many people fermentation and probiotics are the key to easier digestion and getting complete nutrition. During the fermentation process, microorganisms actually pre-digest the food. Predigestion makes foods easier and simpler to digest for humans. It also makes the nutrients in the foods more bioavailable and, so, results in a high nutrient absorption rate. Bread, tofu, and miso are examples of ferments that make nutrients and calories bioavailable and easier to digest. Beans and wheat are difficult to digest. Tofu, beer, and sourdough bread, on the other hand, are much easier to digest. The bacteria in ferments also make vitamins for us including B12, making ferments an important supplement for vegetarians.

Live culture ferments act as a probiotic, encouraging a healthy microbiome in the gut. This microbiome supports healthy digestion, and the absorption of vitamins, minerals and other nutrients. Examples of live culture ferments include yogurt, pickles, and kimchi. Check the label on the jar of pickles to ensure that the culture is still live. Takra, which is fat free yogurt mixed with water, is an Ayurvedic probiotic used in IBS.

Note:For a probiotic to work correctly, the beneficial flora should be fed with plants and vegetables that are high in inulin, a polysaccharide. Inulin supports balance in the gut microbiome and helps stimulate the growth of beneficial bacteria in the body. Examples of natural sources of inulin are burdock root, dandelion root, jerusalem artichokes, and root veggies like parsnips, and sweet potatoes.

Making Ferments at Home

Do you want to know how to make a pickle? Ferments are easy to make at home! To make your own fermented veggies all you need is an airtight jar, a little salt and your choice of vegetables. Add your vegetables (chopped or whole) to your jar and cover with water. Add a little salt and your favorite seasonings. If you want crunchy pickles, add grape leaves or any astringent herb. After a couple of days (or longer, depending on the size of your vegetables) you'll notice some bubbles in your jar as the bacteria begins to act on the vegetables. When you open your jar the smell should be strong but pleasant. You can then taste your ferment and decide if you want to leave it longer, for a more tangy taste. And there you have it, your first pickle! Alcoholic beverages are a bit more complicated because you have to ferment them anaerobically, by preventing oxygen from entering the ferment.

Ferments in Ayurveda

Ayurveda uses many ferments but only medicinally, not as a food source (fresh yogurt is an exception). Ayurvedic herbal wines (arishtas and drakhshas) are more potent because the alcohol is stimulating.

Ferments, such as kombucha, are often hailed as the saviour of the digestive system, however, Ayurveda generally frowns on their use. Overuse of ferments increases Pitta and spoils the quality of the blood. Predigested foods contain the metabolic waste products of bacteria (ie. bacteria poop). These waste products are generally acidic, sour and irritating. They require processing and burden the liver. They are fiery and hot in nature. For this reason, it's recommended that Pitta dominant individuals avoid ferments. Ferments like beer, wine, and bread are also sweet and earthy in nature.

Conclusion

Fermentation is an age old technique of food preservation and can be a helpful addition to the diet if there's sluggish, slow digestion. However it will not support all body-types due to it's sharp, strong nature and should be treated with caution. If you do work with fermented foods, homemade versions are easy to make and a great way to ensure you know exactly what you are consuming.

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