Fermentation - the traditional way to preserve food. Whether sauerkraut, kimchi, yogurt, kombucha and co. - fermented foods have a longer shelf life and can bring health benefits. You can now buy fermented fruit, grains or vegetables everywhere or make them in your kitchen.
What is fermentation? Why is fermentation healthy for the gut? What can you ferment in your kitchen? You can learn all about it in this article.
What is fermentation?
During fermentation, food is metabolised with the help of microorganisms - for example, natural yeasts and bacteria. There are many different methods of fermentation, with different microbes playing a role. As the bacteria and yeasts ferment the food, they convert the ingredients into important nutrients. In the process, they also ensure that the food is easier for us to digest and thus much more digestible. Along the way, unique and special flavors and tastes develop, as well as ingredients that contribute to intestinal health.
Fermentation is also often referred to as "cooking without fire": During fermentation, all valuable nutrients and vitamins are preserved in their raw state. In fact, fermentation makes them more readily available to the body!
Would you like to balance your intestinal flora and give your digestion a boost? With our Wild Ferments Set you can easily find your way into the world of fermentation.
Fermented foods list
Here you can find a list of some fermented foods:
- Apple cider vinegar
Kombucha is a fermented tea drink. Tea, sugar and a kombucha fungus full of microorganisms are used to make a slightly sour, refreshing drink. The sparkling kombucha contains lots of healthy organic acids and living yeasts and bacteria.
For live kombucha, make sure you make your own or buy unpasteurised.
There are two types of kefir: milk kefir and water kefir. In everyday language, we usually talk about milk kefir. This is fermented by milk kefir tubers, which produce the slightly sour, yogurt-like kefir from milk. The fermentation takes 1-2 days until you get a delicious, probiotic drink full of living lactic acid bacteria and yeasts.
For water kefir, the base is not milk, but sweetened liquid, e.g. water. It is reminiscent of a natural, low-sugar lemonade. Here, the so-called water kefir crystals produce a sparkling, probiotic refreshing drink in about 2 days.
Yogurt is a well-known probiotic milk product. Like kefir, it is also made from milk, which is turned into creamy yogurt with the help of special lactic acid bacteria. The bacteria it contains can support the slightly acidic environment of your intestines. This is why yogurt is often recommended as an intestinal restorative cure.
Important: It is best to consume yogurt without additives for health-promoting effects. Making your own yogurt is the best idea.
On our blog you can find instructions on how to make your own fermented yogurt.
Miso is a Japanese spice paste made from fermented soybeans. It contains healthy probiotics ("good" bacteria) as well as copper, manganese, vitamin K, protein and zinc. The production of miso is a very special fermentation method in which special noble moulds - called "koji" in Japanese - are first used. Later, lactic acid bacteria and yeasts are also at work to transform the miso during its several months of fermentation and produce lots of tasty flavors.
A culture of flour, water and wild microorganisms that makes grains digestible for you and conjures up heavenly breads. The lactic acid bacteria contained in sourdough provide the familiar sour flavor and easily digestible breads, while the wild yeasts it contains loosen the bread. If you want to know more about what is sourdough, check out our blog. Your palate and gut will thank you.
Sauerkraut is part of German food culture. Fermented white cabbage, sweet and sour taste, full of vitamins. The good news is that you can easily make sauerkraut yourself with the help of many friendly lactic acid bacteria. This not only preserves cabbage, but also makes it much more digestible and enriches it with valuable probiotics.
Apple cider vinegar
Apple cider vinegar is made from apple juice that is fermented with the help of yeasts and acetic acid bacteria. Apple cider vinegar has been used for centuries in medicine and cooking. It contains essential trace elements, valuable organic acids and can convince with its intensive, sweet-sour taste.
Other fermented foods
There are countless fermented foods you can either buy or make yourself - kimchi, ginger beer or the North African salt lemon. For more cultural bustle in your kitchen, get inspired in the fairment online shop or on the fairment culture channel.
For your fermented vegetables, kimchi, kombucha and other ferments, we have lots of recipes for you on our blog.
What foods are fermented?
Many foods in your diet are fermented. For example, vegetables like kimchi, pickles or sauerkraut. Kombucha, sourdough, yogurt and kefir are also fermented and healthy.
Why are lactic acid bacteria good for the gut?
The bacteria create a slightly acidic environment in your intestines so that unwanted bacteria are less likely to colonise. "Good" bacteria feel comfortable in this environment and thus support the intestinal flora.
Are fermented vegetables healthy?
Lactic fermented vegetables are digestible for your intestines and can therefore support your health. Include such foods in your diet more often.
Do you ferment yourself or buy it?
For a healthy diet, making your own is the best choice. You can find recipes, tips and tricks on the fairment blog that show you how to ferment your own food. If you buy fermented foods, look for live ferments in organic quality.