Fermented Food for thought: Understanding the latest health trend

Who has normal bread anymore? It's all about that seeded sourdough bread. The last couple of years has seen a major comeback in the fermented foods trend! Comeback? Yes, a massive comeback, because fermentation isn’t new to mankind, not by a far stretch

Where did it all begin?

No one really knows. Surprised? Well, fermentation wasn’t actually invented, it was discovered. Just like Kombucha, fermentation is actually so ancient, that people haven’t been able to pinpoint an accurate date to it. There is evidence of fermented beverages being produced as early on as 6600 B.C (if someone knows how many years ago that is, please dm me!) 

It wasn’t until 1858, that fermentation was actually understood by humans. Louis Pastuer, commonly known as the father of microbiology, was that first human who actually understood the role and function of bacteria and yeast in fermentation. Mr. Pasteur discovered pasteurization, which is the heating of foods to kill microbes. Ironically, the current premise of fermenting foods is that microbes are immensely beneficial for our health. To simplify it, there are two types of bugs in our gut, good and bad. We really want the good bugs, and of course, we don’t want the bad bugs. It’s cliched, really.

Enough with where it all began, history can get boring! 

What does fermentation mean?

Fermentation is the process by which microbes convert carbohydrates (starches & sugars) into organic acids and alcohol.

Ignore that definition. To understand the process of fermentation better, let’s delve deep into kombucha fermentation. Kombucha, being essentially a fermented tea is a great example.

To ferment kombucha, we require a Kombucha Culture aka SCOBY (Symbiotic Culture of Bacteria & Yeast). This SCOBY, a long-fermented kombucha batch thriving with bacteria and yeast, is to be introduced into a mix of sweet tea. 

In the first stage of fermentation, the yeast in the ferment will get active and begin to convert the sugars into alcohol, more specifically ethanol, and carbon dioxide. Post this, in the second phase of fermentation, the bacteria will then convert this alcohol into healthy organic acids such as Acetic acid, Gluconic Acid, etc.

What is fascinating is, during fermentation a lot of by-products also arise. In the case of Kombucha fermentation, the bacteria consume the alcohol to also produce by-products like B-Vitamins, amino acids, trace minerals, in addition to the healthy organic acids!

Why Ferment? Advantages of fermented foods

‘Why should I ferment cabbage and have sauerkraut, when i can just have normal cabbage?’ If you ever wondered, read on!

1. Probiotics 

For me, this is the quintessential reason to ferment. Our gut is lined with trillions of microbiomes. In fact, we have more bacterial cells than human cells in our body! (Wait, does that make us bacteria and not human??)

•  Improves Gut Health

The trillions of bacteria in our gut collectively referred to as the gut microbiota, are essential for a multitude of bodily functions and are absolutely essential for good health. With all these bacterial cells, we definitely need to ensure that it’s the right kind of microbiome that does us more good than harm! And that’s exactly when probiotics come into play. 

Probiotics simply repopulate our gut with good bacteria that multiply and keep the bad bacteria in check! This has benefits beyond measure, from improved immunity to great mental health, our gut bacteria is accredited with having an indispensable effect on every part of our being.

• Boosts Immunity

Did you know!? 70% of our immune system keeps guard in our gut!

The probiotics in our gut serve as the first line of defense for any pathogens (harmful bacteria) that enter our body! The probiotics literally bar these pathogens from colonizing in our guts in turn protecting our immune systems. 

So, next time we consume fermented foods, let's picture little probiotic soldiers bordering our guts and defending us from the colonization of pathogens in our bodies! (We definitely know that no form of uninvited colonization can be good for us, if you know what I mean! #BeenThereDoneThat)

• Better Mental Health

Think about this; the last time you were just about to begin an important sales pitch, or you were getting into your CFA exam, did you feel nauseous and uneasy in your stomach? You probably did. I, for one, used to feel pukey before every important exam.

So, how does something that seems totally like a psychological issue of nerves and stress, affect how we feel in the stomach?

Known as the Gut-Brain axis (GBA), the vagus nerve physically connects our gut to our brain; and our gut and brain are also chemically connected through millions of neurotransmitters like serotonin, dopamine and GABA.

In fact, 90% of our serotonin, the happy-making neurotransmitter, is actually produced in the gut!

Our gut and brain, being directly connected, is the real reason why we feel nauseous in our stomachs before a stressful exam!

The fascinating part is that the GBA works both ways. This means, just as nerves and stress can cause a response in your gut, poor gut health could very well be the reason for some mental health problems!

2. Healthy Organic Acids

The basis of fermentation is the conversion of sugar and starch to healthy organic acids and alcohol. So what are these acids?

The acids present would generally depend on the type of foods we are fermenting. But me being a kombucha aficionado, I am going to discuss the acids present at the end of a kombucha ferment.

The most abundant acid in Kombucha is

• Acetic Acid

Familiar words, Yes! The main benefit of acetic acid is its aid in digestion. More specifically, it improves our body’s insulin sensitivity and prevents spikes in the blood sugar levels while we binge on those carbs! A spoonful of Apple Cider Vinegar (ACV) every morning has been a more popular source of acetic acid, but, you could be enjoying some chilled bubbly booch and still getting that dose of acetic acid!  

So, who are we kidding, nobody really enjoys drinking ACV, do we?

Some other healthy organic acids commonly found in fermented foods include 

• Lactic Acid
• Citric Acid
• Folic Acid
• Gluconic Acid

3. Nutrient Absorption & Digestion

Picture this: You're eating healthy every day, you're exercising regularly, your training & nutrition is at the best it can be. But, (there’s always a but) you're still not achieving your desired results and your stubborn belly fat refuses to leave! You're working so hard to improve yourself and always wondering what the missing link is! The answer lies, you guessed it right, deep within your gut, and the trillions of bacteria that live in it.

Based on our lifestyle and habits, studies show that our body is able to absorb only 10% to 90% of all nutrients that we consume! But the good news is, we can optimize our nutrient absorption from the foods we consume by consuming fermented foods!

One of the outcomes of fermenting foods is the breaking down of nutrients present in the foods, and thus making it easier for them to be digested than their non-fermented counterparts. For example, sauerkraut is easier to digest than normal cabbage!

And of course, we can’t forget the probiotics in fermented foods that help in nutrient absorption. The good bacteria in our gut play an important role in breaking down the foods that go into our stomach and thus helping our body absorb nutrients even better. Don’t eat food, absorb it!

4. Fermented Foods for Preservation

If you think people in 6000 B.C were fermenting foods for health benefits, unfortunately, you’re wrong. No, cavemen were not going to farmers’ markets to buy Kombucha.

The fermentation trend back in the day actually arose from a very basic need, the need to preserve food. Fermentation wasn't invented, it was discovered and then exploited as a means of preservation. Technically, fermented foods don't go bad, and can till date be sold without any preservatives.

The science behind that is that the organic acids produced as a by-product of fermentation, bring down the pH of fermented food below 4. At this acidic pH, it isn't possible for pathogens to survive and contaminate our food. Hence keeping fermented foods safe to consume even if stored outside the refrigerator for months on end!

5. Fermented Foods Taste 

Who doesn’t love Indian pickles? Fermented foods have that tang and zest that you don’t find in your plain ol’ foods. The spicy kimchi is something we’ve all gorged on before eating our beloved Chinese dishes. 

How does fermented food get this unique depth of taste!? As we know by now, during the unique process of fermentation, the microbes feed on the sugar and starch to create organic acids like acetic acid, lactic acid etc. These acids contribute to that spicy zest that we enjoy while eating fermented foods!

Where can I find fermented foods?

If you’re Indian, there are already quite a few foods that you might be consuming, unknowingly that are fermented! Here are some of the best fermented foods of India:

• Rice & Dal batters (Idli & Dosa)
• Dhokla
• Yogurt (Dahi)
• Kanji
• Appam
• Pickle (Aachar)

And of course, some of the globally enjoyed fermented foods include;

• Kombucha
• Sourdough Bread
• Kimchi
• Sauerkraut
• Cheese
• Miso

Something you should know, all of the above foods, though being fermented, in reality, might not contain probiotics! It’s surprising but true. 

Heating food beyond certain temperatures kills the good bacteria. So as soon you put the dosa batter on the pan, you are actually killing the good bacteria in the food. Similarly, many kombucha companies (not us, of course) pasteurize their kombucha by boiling it to extremely high temperatures and killing the good bacteria (yes, that makes us sad too). 

So, if you want to make sure the food you’re buying contains probiotics, just look for some indication on the packaging label and you’re good to go!

Can I have ‘too much’ of fermented foods? 

Well, it depends, Fermented foods might actually have some minimal side effects on people. Due to the high probiotic content in fermented foods, it is possible some people with hypersensitive guts can face some minor distress. A major reason for this is that the actual introduction of good bacteria in our gut would naturally lead to the excretion of bad bacteria from our systems. This might result in slight discomforts like burping, or gas, or simply passing bowels slightly more than normal.

To avoid this possible repercussion, it is advised to limit your quantity of consumption of fermented foods if you are having it after a really long time. Within a few days of consuming it, you should be good to go and up your serving size & quantity.

For example, at The Culture Ko., we always advise our consumers that if they are drinking kombucha for the first time, then they should limit their serving to 250ml. However,once they feel their gut is used to it, then there is no limit! Bottoms up! #TrustYourGut

Conclusion

For me, fermenting foods has become like a hack to eat healthy while yet enjoying my food. I absolutely enjoy the tangy taste of fermented foods! You can literally fermenter anything at your own house, without any special products required! From beetroot to ginger to pickles, the possibilities with fermentation are endless.

This process, known as wild fermentation, uses the microbes (bacteria & yeast) on the skin of the fruit/vegetable to ferment itself. For example, to start a ginger bug, you just need to take ginger root and add small amounts of it to water and sugar every day for a week. Within a week of doing this, the microbes on the skin of the bug would have fed on the sugar and created a healthy and active ginger bug, which can then be used to make ginger ale pr ginger beer. So fascinating, right!?