Fermentation has become very popular in recent years, mainly because it protects our gut health. Although the benefits of fermented foods have long been known, we now know scientifically that they positively affect the gut flora.
The probiotics they contain strengthen both digestion and immunity. Research shows our brain and mental health are closely linked to the gut, which is why the gut is now called the “second brain.”
Fermentation is one of the oldest and most economical methods of food production and preservation. Fermented foods are a core component of every society food culture; a wide variety are produced both worldwide and in Turkey. The best known include kombucha, sauerkraut, kefir, yogurt, kimchi, boza, tarhana, miso and tempeh.
1. Kombucha
Produced by fermenting a “scoby” (a symbiotic culture of yeast and bacteria) with sugar and tea. A slightly sweet, slightly fizzy, foamy acidic drink.
2. Sauerkraut
White cabbage is sliced, salted and placed in crocks, sealed with a heavy lid and left to ferment at 15.5 C for at least a month. Microorganisms on the leaves produce lactic acid without oxygen, which preserves the cabbage. Used as a side with meat, in salads and sandwiches.
3. Kefir
A slightly acidic, refreshing fermented milk product made by adding kefir grains to cow, sheep, goat or mare milk, combining ethyl-alcohol and lactic-acid fermentation. Consumed with fruit or added to sauces, soups and cakes.
4. Yogurt
Made by bacterial fermentation of milk; the lactose turns into lactic acid, making it suitable for the lactose intolerant. Cow milk is usual, but buffalo, goat, camel or cattle milk can be used.
5. Miso
A paste fermented with barley, rice or soybeans. This healthy probiotic food contains bacteria formed by lactic acid. Used in miso soup, sauces and pickles.
6. Tempeh
A traditional Indonesian fermented soy product. Boiled, peeled soybeans are fermented, then pressed into blocks 1-2 days later. Added to pasta, pizza, burgers and sandwiches.
7. Kimchi
A traditional Korean product made by lactic-acid fermentation of more than 100 kinds of vegetables, fermented raw in brine (carrot, broccoli, green onion, garlic, radish, ginger). Koreans eat it at breakfast, lunch and dinner.
8. Boza
A fermented alcoholic wheat drink. Ground wheat is made into dough, cut into thick loaves and lightly cooked; adding sugar drives alcohol and lactic-acid fermentation. The result is light yellow, thick and slightly sour.
9. Tarhana
Usually used for soup in Turkey, made from a mix of yogurt and grain, fermented by yogurt bacteria and yeasts. The dough of wheat flour, yogurt, salt, yeast, vegetables (tomato, onion) and spices (red pepper) is kneaded and fermented for 1-7 days.
Benefits of Fermented Foods
They have antimicrobial, antioxidant, probiotic and cholesterol-lowering compounds. They help reduce colon-cancer risk, protect gut health and immunity, improve blood cholesterol, and have been found to reduce blood pressure in hypertensive patients.