The Health Benefits of Fermentation

   
     If you follow health trends at all, you’ve probably heard of Kombucha, Kefir, or one of the other, currently trendy, fermented concoctions. However, fermentation has been with us for thousands of years. Fermentation is a natural means of preservation and was, in many cultures, the main one until the invention of refrigeration. During fermentation, microorganisms (such as bacteria, yeast, or fungi) convert organic compounds like sugars and starch into alcohol or acids. In Lactofermentation, for example, the starches and sugars in vegetables and fruits are converted to lactic acid and this lactic acid acts as a natural preservative, allowing them to be stored (in a cool place) for a year or more. Because of this, fermentation produces distinctive, strong, and sour flavors. Some other examples of traditional, fermented foods include Sauerkraut, Kimchi, Miso, Tempeh, Yogurt, Dosa, and a number of traditional Cheeses.

     The process of fermentation doesn't only preserve the food, it also creates a number of beneficial enzymes, vitamins, omega-3 fatty acids, and probiotics. All of this makes fermented foods (and drinks) super beneficial to your digestion and overall health. And it doesn’t take much to provide that boost. You really only need ¼ cup of fermented food/drink a day to provide an amazing benefit. That all sounds good, but what are those benefits?

     Improved Digestion and Metabolism: Fermented foods are a great source of beneficial bacteria and enzymes. The beneficial bacteria improve the general health of your bowels by balancing out your gut flora which can have a huge impact on your digestion and metabolism. The enzymes also help to break down hard to digest food and improve nutrient absorption.

     Better Absorption of Nutrients: Not only do the extra enzymes present in fermented products help improve nutrient absorption, but fermentation increases the bioavailability of vitamins and minerals, helping us to better use what we consume. Additionally, by boosting the beneficial bacteria in your gut, you are promoting their ability to manufacture B vitamins and synthesize vitamin K.

     Get More from Your Proteins: Lactic acid, the main by-product of natural fermentation, supports the growth of healthy intestinal flora, normalizes stomach acid levels, and helps the body assimilate proteins.

     Good Source of Vitamins: Not only does fermentation help us to better absorb and use the nutrients in our food, they also provide an excellent source of vitamins. B vitamins, in particular, are a natural by-product of fermentation. Some fermented foods also have higher amounts of vitamin C, or other vitamins as well.

     Overall Improvement of Health, Mood, and Immunity: Improving gut health has been linked to overall improvement of immunity and general health. A 1999 Lancet study showed regular consumption of naturally fermented vegetables positively correlated with low rates of asthma, skin problems, and autoimmune disorders among children attending a Waldorf school in Sweden. There have been numerous other studies that showed similar results. But your gut is also intrinsically connected to your mood. So not only do ferments help improve your general health, they can help to stabilize and improve your mood. Read more about this connection here.


     Those of you who may have been keeping up with this blog since the beginning may remember that one of the first recipes I ever posted was a fermentation one. Fermentation is something I’ve believed in for quite a long time. As such, I’ve gathered a decent number of recipes and resources. So here are some links for you if you want to pursue home fermentation.

Bat Lady Recipes: 

     Fermented Coleslaw
     Pickled and Fermented Red Onion
     Kombucha
     Fermented Lemons

Helpful Resources:

     Kombucha Kamp
     Mastering Fermentation
     Wild Fermentation

   
     I hope I have convinced you to give fermentation a try, and maybe even try to do it at home. I only included a basic introduction to fermentation and it’s benefits. If you have any questions or comments please leave them below. Follow me on Facebook and Instagram or updates on my adventures in Nature. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Resources:

Eating Fermented Foods Can Give a Boost to Your Immune System: Science Focus: https://www.sciencefocus.com/news/eating-fermented-food-can-give-a-boost-to-your-immune-system/

Health Benefits of Fermented Foods: WellnessMama: https://wellnessmama.com/2245/fermented-food-benefits/

Health Benefits of Fermenting: BBC Good Food: https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting

How To Try Fermentation in Your Kitchen for Probiotics on the Cheap: WellnessMama: https://wellnessmama.com/402891/fermentation/

Lacto-Fermentation – How It Works: The Spruce Eats: https://www.thespruceeats.com/how-lacto-fermentation-works-1327598

Why We Love Lactofermentation: Cedar Circle Farm: https://cedarcirclefarm.org/tips/entry/why-we-love-lactofermentation

Red Onions - Pickled and Fermented

 
     I love pickles, of just about any kind (as long as it’s veggies…..pickled meat is just weird).  I actually eat something pickled just about every day. Whether it’s snacking on a pickled cucumber, or adding a little bit of pickled onions to my dish, there’s always pickles around. However, I also love my fermented veggies, and often eat both preparations interchangeably. Fermenting your veggies, as opposed to pickling them, gives you a greater amount of control over their flavor, and it also provides more beneficial probiotics. If you want them to taste less tart, just stop the fermentation earlier. Both preparations actually help to improve your gut health, pickles help to improve the function of your gall bladder and increase bile production (which is a good thing) and fermented veggies help to boost your immunity and balance your gut flora. Fermented or pickled onions are some of the easier things to add to your food, they go with just about every meal. So I figured I’d share these two recipes with you today and wish you the best of luck in you journey to a healthier gut.
   

Quick Pickled Red Onions

Ingredients

1 medium Red Onion

1 tsp Salt

½ cup Apple Cider Vinegar

*optional 1 tsp Seasoning of your choice (I like Garlic Powder)

Instructions:
     Spice up your red onions, super thin, and leave them in rings. Put them in a mason jar and sprinkle with salt and other seasonings. Cover the onions with vinegar. Place the lid on the jar and allow to sit at room temperature for 2 hours before consuming. Afterwards (if you have any left over) store them in the refrigerator for up to 2 weeks.

Fermented Red Onions

Ingredients

1 medium Red Onion

½ tbsp Sea Salt (not Iodized!)

Distilled Water

*optional 1 tsp Seasoning of your choice (try mustard seeds)

Instructions:
     Spice up your red onions, super thin, and leave them in rings. Put them in a mason jar and sprinkle with salt and other seasonings. Cover the onions with water. Place the lid on the jar and allow to sit at room temperature, in a dark place, for 3-6 weeks. If there are still bubbles in the liquid, the fermentation is not done yet, let it sit a bit longer for more of a pickled flavor, though it’s safe to eat after 3 days.
   





     As always, I hope you enjoy these recipes. Feel free to play around with the ingredients and let me know what you think below!



     If you have any questions or comments please leave them below. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!