CNJ+ June 2023

THE HISTORY AND HEALTH BENEFITS OF FERMENTED FOOD By, Pam Teel

As far back as 6000, BC, and throughout history, across the globe, civili zations were celebrating fermented foods in one form or another in its culinary heritage. From Korean Kimchi and Indi an chutneys, to modern day sauerkraut, yogurt, and cheese, global cul tures have crafted unique flavors around fermenta tion. Most research is fo cused on the fermenta tion of dairy products, but vegetables such as cabbages, carrots, gar lic, soybeans, olives, cu

foodborne pathogens, including Listeria mono cytogenes, Staphylococ cus aureus, and Bacillus cereus. The inhibition of pathogenic bacteria may be due in part to pH, as well as antimicrobial bac teriocins produced by Lactobacillus to inhibit other competitive strains, including foodborne pathogens. Lacto- fer mentation is an excellent ally for our health, as well as preserving food safely, and creating addictive fla vors. Some of the values of fermented vegetables are

cumbers, onions, turnips, radishes, cauliflower, and peppers, in addition to fruits, such as lemons and berries, offer many different flavors and textures, thus explaining why home fermentation, and particularly lactic acid fer mentation, is becoming increasingly popular. Lactic acid fermentation, or lacto-fermentation, is among the most com mon methods and one of the easiest to experiment with at home. It is an anaerobic process whereby lactic acid bacteria, mainly Lactobacillus spe cies, convert sugar into lactic acid, which acts as a preservative. Salt plays a pivotal role in traditional fermentation by creating conditions that favor the bacteria, preventing the growth of pathogenic microorganisms, pulling water and nutrients from the substrate, and adding flavor. In some cases, fermentation is a critical component to food safety beyond preservation. In West African countries, garri is an important food source. It is made from the root vegetable cassava, which contains natural cyanides. If not properly fermented, it can be poisonous. By lacto-fermenting cassava root (manioc), you can reduce its cyanide concentration by more than 70%. Other foods, such as the Tanzanian fermented gruel togwa, have been found to protect against foodborne illnesses in regions that have poor sanitation. Asian civilizations, in particular, have a history of fermenting a wide va riety of foods: Japanese natto (soybeans), Vietnamese mám (seafood), Chi nese douchi (black beans), Lao pa daek (fish sauce), Korean banchan (side dishes), remain essential components of their everyday cuisine. Fermented foods are also used in Eastern cultures for medicinal purposes. Links be tween fermented foods and health can be traced as far back as ancient Rome and China and remain an area of great interest for researchers in modern times. Evidence-based information indicates that certain strains of probiot ics contribute to the microbial balance of the gastrointestinal tract by sup porting the immune system and reducing inflammation in the gut. Health conditions that can benefit from probiotics therapy include diarrhea, gastro enteritis, irritable bowel syndrome, inflammatory bowel disease and cancer. In addition to supporting human health, Lactobacillus and other bac teria may protect against foodborne illness by inhibiting and eradicating

that they are easier to digest, rich in nutrients, safe, and good for the mi crobiota. In fact, lactic acid bacteria “predigest” food for us during fermen tation. They create enzymes and break down some of the large molecules that are difficult to assimilate by our digestive system. Among other things, fermentation reduces carbohydrates as well as some components (oligosac charides) that cause flatulence and digestion problems. Fermented cabbage, (sauerkraut), for example, is much more digestible than raw cabbage and will cause less discomfort. Fermented foods also help support the digestive system. Fermentation increases the nutritional value of food, the bioavailability of nutrients, and the enzyme concentration, in addition to neutralizing several toxic substances. Compared to canned vegetables, fermented vegetables re tain all their nutrients and vitamins. During fermentation, microorganisms generate various nutrients such as vitamin C, B group vitamins, B12, and vitamin K. Bacteria also consume sugar from vegetables. Lacto-fermenta tion can also destroy or neutralize several toxic substances such as cyanide, phytates, and saponins. Fermentation makes the nutrients that are present in vegetables available, a process called “bioavailability.” The work of the bacteria enables to the breaking down of large molecules and releasing of nutrients, which can then be absorbed by our bodies. Studies have shown that iron and zinc are more easily absorbed through fermented vegetables. Lacto-fermentation also releases proteins, amino acids, vitamins, and antioxidants. Real energy foods! Also, eating fermented foods together with a meal helps to absorb nutrients from other foods through the effect of enzymes. Lacto-fermented foods are an important source of probiotics and prebiotics. By incorporating them into our diet, they help support and strengthen our digestion and health. The microbiota gathers all the bacteria, yeast, and other microorganisms that live on and in our bodies. These mi croorganisms live in symbiosis with our body and carry out many biological processes. The microbiota plays a role in the body’s defense system, in the regulation of blood pressure, and the digestion of food. It can even influence our eating habits and choices!

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CNJ+ | FORMERLY THE MILLSTONE TIMES

JUNE 2023