Popular across cultures, the process of fermenting food has made a comeback. Fermented foods are known as a source of ‘good’ bacteria, and eating them regularly may contribute to a healthy digestive system. Read on to discover what all the fuss is about
words Jo Williams
What is fermenting?
Fermentation is an ancient technique for preserving food and drinks that has been practised since long before the days of refrigeration. During fermentation, microorganisms like bacteria, yeast or fungi convert organic compounds like sugars and starch into alcohol or acids. These act as natural preservatives and improve the taste and texture of fermented foods, leaving them with a distinctive strong, salty and slightly sour flavour. There are two main methods of fermentation. One is spontaneous, when the microorganisms naturally present in the food or environment initiate fermentation. The second is by the addition of a starter culture. An example of spontaneous fermentation is in the production of kimchi or sauerkraut, whereas kefir or natto are produced by the addition of a starter culture.
Fermentation is used in the production of many foods and drinks we enjoy, such as yogurt and cheese.
Nutritional profile of fermented foods
There are many variables involved in the fermentation process. These include the microorganisms at work, the nutritional contribution of the ingredients used and the environmental conditions to which the food is exposed. Consequently, these factors give rise to thousands of different variations of fermented food, with associated differences in their nutritional contribution and microbial diversity.
Is fermented food safe for everyone?
Fermented foods are safe for the majority of people, but some individuals, such as those with a histamine intolerance, may experience side effects. Furthermore, if fermented foods are new to you or you’re not used to a fibre-rich diet, you may experience symptoms such as bloating and flatulence.
Introducing fermented foods to someone who is critically ill or immunocompromised should be done with caution and under the guidance of a GP or other healthcare professional.
When making your own fermented foods, always follow recipes, fermentation times and temperatures carefully, and be sure to use sterile equipment. To learn how to sterilise jars, visit: bbcgoodfood.com/videos/techniques/how-sterilise-jars-video
Jo Williamsis a registered nutritionist with the Association for Nutrition and graduated from the University of We
