Fermentation: Unlocking Food Security in Challenging Times
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How Fermentation Shaped Human Diets and Food Security for Thousands of Years
Fermentation is the oldest method in the world for preserving food.
There is evidence that the Babylonians were using fermentation over 7,000 years ago.
Many everyday products would not exist at all without this process. But why is it worth making kimchi, chili sauces, sauerkraut, kombucha, beer, or sourdough bread yourself?
Fermentation is one of the oldest methods for making food more durable, more digestible, and more flavorful.
Fermentation is a natural process carried out with the help of bacteria (in yogurt and sauerkraut), beneficial molds, or yeast (in beer). These microorganisms are either already present in or on the food, or they must be added.
Nowadays, the focus is on preserving food and shifting back to health. During the most common form of fermentation, lactic acid fermentation, the food becomes probiotic and colonized by billions of healthy microorganisms, mainly lactic acid bacteria. These break down cell structures, making vegetables, for example, easier to digest; they also promote healthy gut flora and strengthen the immune system.
The fermentation process makes the food easier to digest and often makes it suitable for people with allergies. They can usually consume it without any problems, and it is also very healthy!
Also, through the refinement process, fermented foods are a revelation in terms of flavor.
Fermented food is alive.
It is important to clearly distinguish between “fresh” fermented foods and preserved fermented foods from the supermarket. Fermented foods from the supermarket are usually pasteurized. Also, vinegar, sugar, and preservatives are often added. The heating process kills the beneficial microbes, so the food is no longer alive.
So it’s definitely worth making your own fermented foods!
See also 8 Probiotic-Rich Food Recipes You Should Add To Your Diet
What are “wild” ferments?
Wild ferments are known as lactic acid-fermented foods. Wild ferments are particularly easy to make because all you need is water, salt, and a suitable container. Examples of wild- or lactic-acid-fermented foods include sauerkraut, kimchi, and pickled cucumbers (also known as salted cucumbers).
But why are these ferments called “wild”? It is because fermentation occurs spontaneously, with the help of lactic acid bacteria that do their work in a salt brine in the absence of oxygen. Lactic acid bacteria are naturally present in and on the vegetables we want to ferment. So we don’t need to add a starter to get the fermentation going because the starter is already present in its wild form.
Why do we pickle in salt?
Salt plays an important role in natural fermentation. It protects the vegetables from spoiling until enough lactic acid has been produced. Brine is an environment in which “good” bacteria thrive. (e.g., lactic acid bacteria) thrive. Microbes that aren’t good for us, on the other hand, cannot survive there. The good bacteria in the brine are multiplying and pre-digesting the pickled vegetables for us.
That is why we pickle in salt rather than vinegar. Vegetables pickled in vinegar (such as gherkins from the supermarket) are “dead,” since vinegar destroys the good bacteria. Pickles made with vinegar often contain a lot of sugar as well and are therefore not healthy.
Vegetables pickled in salt have one more benefit: they last almost forever. Fermenting fresh vegetables in brine is a natural way to preserve them and even enhance their flavor. The fermentation process creates new flavors and nutrients.
Bringing living foods back to our plates.
Fermented foods have a long shelf life. They are healthy and delicious, especially lacto-fermented ones. By using an ancient method of food preparation, you are also outsmarting industrial food production.
You are not buying “dead,” highly processed foods from the supermarket. The best of all is: You don’t need a big budget or a lot of space to make your own fermented foods. All you need is water, good salt, a suitable container such as a glass jar, stainless steel, or ceramic crock, a weight, a fermentation lid, and a little patience.
Maybe you can make fermenting your new hobby?
See > Fermenting Equipment You Actually Need
See also > Probiotic-Rich Food Will Help To Make Your Microbiome Happy
And > How to Make Homemade Fermented Ginger Ale and Lemonade
Are you ready to start preserving fresh food for yourself?
Master Garden Instructor Stacey Murphy has mentored thousands of people so they can nourish their loved ones with homegrown, organic food.
In this Masterclass, she shows you how to preserve your harvests so you can enjoy fresh flavors year-round:
