Fermentation food is very easy to do and provides lots of probiotics for your body. Basically, you can ferment any vegetables and even weeds outside your garden like dandelion.
LINK What is Fermentation? It is an ancient technique of preserving food.
The process is still used today to produce foods like wine, cheese, sauerkraut, yogurt, and kombucha.
Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs — such as starch and sugar — into alcohol or acids.
The alcohol or acids act as a natural preservative and give fermented foods a distinct zest and tartness.
Fermentation also promotes the growth of beneficial bacteria, known as probiotics.
A number of health benefits are associated with fermentation. In fact, fermented foods are often more nutritious than their unfermented form.
Here are the key health benefits of fermented foods.
Improves Digestive Health
The probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut and may alleviate some digestive problems (1Trusted Source).
One 6-week study in 274 adults with IBS found that consuming 4.4 ounces (125 grams) of yogurt-like fermented milk daily improved IBS symptoms, including bloating and stool frequency (7Trusted Source).
For these reasons, adding fermented foods to your diet may be useful if you regularly experience gut issues.
Boosts Your Immune System
The bacteria that live in your gut have a significant impact on your immune system.
Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold (12Trusted Source, 13Trusted Source, 14Trusted Source).
Makes Food Easier to Digest
Fermentation helps break down nutrients in food, making them easier to digest than their unfermented counterparts.
For example, lactose — the natural sugar in milk — is broken down during fermentation into simpler sugars — glucose and galactose (20Trusted Source).
Plus, fermentation helps break down and destroy antinutrients — such as phytates and lectins — which are compounds found in seeds, nuts, grains, and legumes that interfere with the nutrient absorption (22Trusted Source).
- Sourdough bread
:Sandor Kaz: The Art of Fermentation; Science & Cooking Public Lecture Series 2017
How to Ferment Vegetables