Improve your health with fermented veg

During fermentation enzymes degrade complex carbohydrates (such as dietary fibre) into short chain fatty acids (SCFA’s) and sugars. The sugars are then fermented to lactic acid by Lactobacillaceae and acetic acid by Acetobacter species (1). This process is known as lacto-fermentation and can be applied to a wide range of fruits and vegetables. Lacto-fermentation leads to a product that is more digestible and more nutritious than the raw product.

Health benefits of ferments

Many fermented foods are a rich source of nutrients, phytochemicals, bioactive compounds, enzymes and probiotic microbes. The functional properties of fermented plant foods include neutralising free radicals, regulating antioxidant enzyme activities, reducing oxidative stress, reducing inflammatory responses, and enhancing immune system performance (4).

Fermented vegetables contain prebiotics (food for probiotics) and probiotics (substance that stimulates the growth of microorganisms that confer a health benefit to the host). Probiotics are known for: (i) the production of valuable compounds, (ii) antagonist activity towards pathogenic bacteria, (iii) stimulation and regulation of immune response (5). Microbes present in fermented vegetables contribute to healthy gut microflora and diversity. Fermentation can lead to increases in polyphenol levels. The flavonoids in polyphenols have antioxidant properties and directly impact the gut microbiome (6).  

Short chain fatty acids (SCFA’s) produced by the fermentation process are used as an energy source by the cells of the colon, contributing to the health of the colon. SCFA’s also provide health benefits including anti-carcinogenic, cardioprotective, and stimulate the release of leptin – signalling to your body that you are full (1).

Why you should make your own fermented veg

There is a lot to love about fermented vegetables. There are also so many different types of ferments that there is bound to be at least one you like. Another great thing about learning to make your own fermented vegetables is that vegetables purchased in season are much cheaper than buying a jar of fermented vegetables. Fermenting is a great way of using up excess produce, cutting down on the amount of food that goes to waste. Vegetables that are popular in ferments include cabbage, carrots, cucumbers, garlic, onion and radishes. All staples that are cheap when in season and available to most people.

When making fermented vegetables salt is added to inhibit putrefying bacteria until enough lactic acid bacteria has been produced by the fermentation process to preserve the food. Whey can be used in place of salt and often in addition to salt when making fermented vegetables.  It is used as an inoculant as it is high in lactic acid and lactic acid producing bacteria. The addition of whey reduces the time needed for sufficient LA to be produced to ensure preservation (2).

Ferments are temperature dependent so once the initial fermentation has taken place (2-3 days), ferments can be moved to cold storage (fridge/cellar). Fermented foods are living foods and the fermentation process continues in cold temperatures. Over time a fermented product will develop flavour and textural changes.

People often wonder about the safety of fermented foods. I think this has a lot to do with the interesting and complex look, feel and smell of the end products. However, lactic acid bacteria produce bacteriocins which are antibacterial peptides that are capable of inhibiting the growth of food spoilage and pathogenic bacteria such as Listeria monocytogenes, Staphylococcus aureus, Bacillus cereus, and Clostridium botulinum (3), leading to a product that is in some cases safer to eat than fresh.

Purchasing ferments

When purchasing fermented products, it is important to check that the only ingredients are vegetables/fruit, salt and/or whey. Vinegar is used to make products that mimic the taste and texture of fermented foods but do not produce a food full of living, beneficial microbes and enzymes. Canned fermented foods are pasteurised, killing off beneficial bacteria.  

What do I eat them with?

Fermented foods like sauerkraut and other fermented vegetables have strong flavours. For this reason, it can be tricky to know what to eat them with. Fermented vegetables should be treated like a condiment and paired with strong flavoured meats, oily fish and strong flavoured cheeses. They are delicious on a steak and cheese sandwich, as a side dish with fish and chips or on a burger in place of a relish.

A great recipe for beginners are these fermented carrots. They are are easy to make, great to snack on or put with your favourite dip.

Interested in learning more

Come along to a fermentation workshop and learn how to make fermented food and beverages. Click here to find out more

The information provided on this website is for information purposes only and is not meant to be nor should be considered medical advice.

References

(1) Mehta, B. M., Kamal-Eldin, A., & Iwański, R. Z. (2012). Chapter 6. In Fermentation: Effects on food properties (pp. 151–163). essay, CRC Press/Taylor & Francis. Retrieved February 28, 2023, from https://books.google.com.au/books?id=QanMBQAAQBAJ&lr=&source=gbs_navlinks_s.

(2) Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2001). Nourishing traditions: The cookbook that challenges politically correct nutrition and the diet dictocrats (2nd ed.). NewTrends Publishing, Inc.

(3) Kumar, V., Sheoran, P., Gupta, A. et al. Antibacterial property of bacteriocin produced by Lactobacillus plantarum LD4 isolated from a fermented food. Ann Microbiol 66, 1431–1440 (2016). https://doi.org/10.1007/s13213-016-1230-6

(4) Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516

(5) Castellone, V., Bancalari, E., Rubert, J., Gatti, M., Neviani, E., & Bottari, B. (2021). Eating Fermented: Health Benefits of LAB-Fermented Foods. Foods (Basel, Switzerland), 10(11), 2639. https://doi.org/10.3390/foods10112639

(6) Leeuwendaal, N. K., Stanton, C., O’Toole, P. W., & Beresford, T. P. (2022). Fermented Foods, Health and the Gut Microbiome. Nutrients, 14(7), 1527. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu14071527