What is Fermentation?

Fermentation is a way of preserving the flavor, texture, and quality of food as well as enhancing shelf-life.

It’s a natural process through which microorganisms like yeast and bacteria convert complex molecules into simple ones; for example carbohydrates, like starch and sugar into alcohol or acids. Through the fermentation process, beneficial bacteria like probiotics are formed.

While some fermented foods can have strong odors (think bleu cheese and sauerkraut), the process of fermentation is very different from rotting, which is an uncontrolled decomposition leading to the growth of dangerous bacteria and molds (and which, eventually, turns food into dirt). While rot makes foods break down quickly, fermentation preserves them.

Types of Fermented Foods

There are many fermented foods at the grocery store, many of which you’ve probably seen –

Some of the most common fermented foods include:

Sauerkraut, which is a type of fermented cabbage
Kombucha, a fermented, effervescent tea that is often flavored
Miso, a salty paste, usually made from soy, which is often used for soup and flavoring bases
Kimchi, a traditional spicy Korean food made with cabbage and other veggies
Pickled vegetables, like carrots, green beans, or cucumbers (note that these are high in sodium)
Yogurt, which can have probiotics added and be made from dairy or from non-dairy milks based on foods like cashews, almonds, coconut, peas, and soy (stick to unsweetened varieties to avoid the high added sugar content of many commercial yogurts)
Natto, a sticky food made from fermented soybeans ( an acquired taste!)
Cheese, a fermented dairy product that can also be made using non-dairy options like cashews or almonds (check the label to see if they contain probiotic strains)
Kefir, a cultured probiotic food that can be made from dairy, coconut, or water bases.

For those with auto-Immune diseases from Lupus to HS, should proceed with caution, as much of the fermented foods have yeast and yeast is known to aggravate your condition and cause flare up. Fermentation also creates high acidity.

What is Fermentation?

Fermentation is a way of preserving the flavor, texture, and quality of food as well as enhancing shelf-life.

It’s a natural process through which microorganisms like yeast and bacteria convert complex molecules into simple ones; for example carbohydrates, like starch and sugar into alcohol or acids. Through the fermentation process, beneficial bacteria like probiotics are formed.

Types of Fermented Foods

There are many fermented foods at the grocery store, many of which you’ve probably seen –

Some of the most common fermented foods include:

Sauerkraut, which is a type of fermented cabbage

Kombucha, a fermented, effervescent tea that is often flavored

Miso, a salty paste, usually made from soy, which is often used for soup and flavoring bases

Kimchi, a traditional spicy Korean food made with cabbage and other veggies

Pickled vegetables, like carrots, green beans, or cucumbers (note that these are high in sodium)

Yogurt, which can have probiotics added and be made from dairy or from non-dairy milks based on foods like cashews, almonds, coconut, peas, and soy (stick to unsweetened varieties to avoid the high added sugar content of many commercial yogurts)

Natto, a sticky food made from fermented soybeans ( an acquired taste!)

Cheese, a fermented dairy product that can also be made using non-dairy options like cashews or almonds (check the label to see if they contain probiotic strains)

Kefir, a cultured probiotic food that can be made from dairy, coconut, or water bases.