Amazake — an ancient, fermented superdrink from Japan — is jumping in sales in Japan. Boyband Kanjani Eight was even hired as spokespeople for Hiyashi Amazake, a popular Japanese brand. Amazake was developed around 250 to 538 AD. It’s made by boiling rice, water and koji for 8-10 hours. It’s a sweet drink with a lumpy texture, and its name translates to “sweet sake” (thought it only has trace amounts of alcohol thanks to the fermentation process.) Amazake has earned the nickname “drinkable IV” because it’s packed with nutrients and gut-friendly bacteria. In Japan it’s considered a drink and a health product.
Read more (BBC)
Wired writes about the “Stay at Home Bread Boom,” which is causing flour and yeast to sell out on grocery store shelves. More people are baking at home during the coronavirus outbreak, some to start a new hobby and others out of necessity because bread is also selling out. Stephen Jones, a wheat breeder and the director of Washington State University’s Bread Lab, recommends people start with sourdough because it doesn’t require yeast. “You can start a sourdough culture in just a couple days. I mean, you just basically mix flour and water and let it sit there, and the bacteria and yeast will come to it. So that’s a nice experiment.”
Jones also encourages people not to get discouraged by the perfect “Instagram bread load.” He explains: “Well it’s open crumb, so it’s — it’s called the Hairy Forearm Crumb Shot. It’s somebody holding up a rustic loaf that’s been cut in half and has these huge bubbles in it and things like that. People think if they can’t do that, they’re failing at baking. It’s part of this notion that your bread has to look perfect to be good, right? People should take pressure off themselves in that way.”
“It doesn’t surprise me in this environment that people are baking, because they need to and they want to. But I think an important part too is how little time it takes to bake a loaf of bread. Not totally, but in terms of the work that’s required when you’re actually working on the bread, that can be about 20 minutes. Even if you’re doing a long ferment, and it goes for a full day and then you bake it … including prep and folding and cleanup, you’re talking about 20 minutes out of your day. The rest of the time is waiting.”
Read more (Wired magazine)
Donna Schwenk is not surprised kefir has gone from relative obscurity in the U.S. to the new star of health food. The author — “Cultured Food in a Jar,” “Cultured Food for Health,” “Cultured Food for Life” — has been making and eating fermented foods for over two decades and, in the last few years, watched interest and research in probiotics climb.
Kefir is expected to grow to a $2.58 billion industry by 2027, increasing at a CAGR of 5.8%.
“(If you want to improve gut health), drink kefir. It has the most probiotics, it’s the most versatile. You can strain off the whey and make kefir vegetables, kefir cheese, kefir soda, kefir dips, kefir smoothies. It has the most probiotics, it’s the easiest to make, and it’s the most life changing thing I’ve seen.”
Schwenk was 41 when she received life-changing news: she was unexpectedly pregnant with her third child. Health problems plagued her through the pregnancy. She suffered from diabetes, high blood pressure and her liver was shutting down. Schwenk became so sick that her daughter, Holli, was born 8 weeks early.
“I felt so guilty she was born early to save my life,” Schwenk says.
The genesis story of most health food advocates usually begins with a personal health scare. In Schwenk’s case, she was searching for answers to help her premature daughter thrive. Schwenk read Sally Morell’s book, “Nourishing Traditions.” The kefir section piqued Schwenk’s interest. Morell details the benefits of kefir in her book — and the ease of making it. Kefir is made by using kefir grains to culture raw milk. Because kefir can be cultured at room temperature, it takes only 24 hours to make. The taste of kefir is tart, flavorful and refreshing.
A few weeks after regularly drinking kefir, Holli began sleeping through the night and started gaining weight, a key developmental milestone for a premature baby. Schwenk was drinking kefir, too, and her health improved. Her blood sugar levels stabilized and she felt better than she had in years.
“I realized the answer to my prayers were in this jar that had billions and trillions of microorganisms in them that made me well. And I wanted to know why,” Schwenk says in a podcast with Kriben Govender, a food science and technology grad and founder of Gut Health Guru (Honours Degree in Food Science & Technology). “Microbes are where it’s at for me. They were my angels in disguise.”
Schwenk dove into the world of fermentation, making her own kefir, kombucha, cultured veggies and sourdough bread. She shares her DIY tips in her books and on her website Cultured Food Life. Schwenk’s developed a loyal following of fellow home fermenters. Her tips have helped fermented food brands launch their businesses, too.
Though she realizes many people are attracted to dairy-free water kefir, Schwenk is still a fan of milk kefir. She’s made vegan kefir, but says the greatest benefits are in milk kefir. She notes water kefir has 14 strands of bacteria and yeast, but milk kefir has over 50 strands.
“When you ferment it, it completely changes the food. You put vitamin C into it and more B vitamins, you add more probiotics, you remove the lactose. You transform the food by fermenting it. It’s a completely different food than regular dairy,” Schwenk says.
Vegan kefirs are finicky. While kefir grains must be fed daily with raw milk, vegan kefir must be fed more. There are few carbohydrates in a coconut milk kefir, for example, and the bacteria feed of the carbs to make probiotics. She suggests adding a date paste to vegan kefir.
Regularly drinking kefir is key for health benefits, she adds. Schwenk says many fermented foods have “transient bacteria” — bacteria that is good for the body, but doesn’t dwell in the stomach or organs. It only lasts 2-3 days. Consuming more fermented foods replenishes that transient bacteria.
Kefir is not the only fermented drink star with incredible health properties. Schwenk is passionate about kombucha, too. Kombucha is strong artillery against potential viruses because of the saccharomyces yeast strain found in the fermented tea. Saccharomyces is the No. 1 probiotic yeast strain used in hospitals worldwide because it cannot be killed by probiotics.
“That’s one of the strong things that makes kombucha stand out and do its job more effectively. It actually acts like a pathogen in the body and it attracts pathogens to it and kills them. But it only lasts a few days in the body,” Schwenk says. “That’s one of the powerful weapons kombucha has that’s such a benefit to our own bodies, our own lives, and keeps us healthy. If you have to take an antibiotic, kombucha is a great thing to help keep your body in balance because it doesn’t get killed by antibodies.”
The Second Brain
Gut flora is a balance. The gut is often referred to as the “second brain” — neurotransmitters and other chemicals produced in the gut affect the brain.
“We’re made up of trillions of bacteria. We’re basically a big sack of bacteria walking around. When I connected to that, I healed my body and my mind,” Schwenk says.
“All fizz and no function” declares an article on fermentation shortcuts. “The rise of fermentation has gone completely bonkers,” says Elena Deminska, founder of The London Fermentary in the UK. “Fermentation is such a huge trend right now and there are so many health-conscious consumers buying these products, but there are some brands who are trying to take shortcuts and sending products out to stores that aren’t fermented.” Digestive wellness has become mainstream, thanks in part to fermented food and drinks high concentration of vitamins and nutrients. But Deminska says fermentation is not something that can be rushed or easily picked up.
Read more (Nutra Ingredients)
By: Dr. Miin Chan, BMedSci, MBBS (University of Melbourne)
Good gut health fixes everything! Fermented foods are good for your gut! Fermented foods are a panacea for all that ails you!
As two behemoth trends in science and food – the gut microbiome and fermented foods – collide, messages such as these inundate the public narrative. But do they serve to educate, or confuse?
Everyone has their pet peeve. Mine is the violation of science to sell products and agendas. Intentional or otherwise, poor science communication distorts food literacy. Nutritional research is vulnerable to extreme manipulation, plagued by methodology issues, historical reputation damage and abuse by powerful commercial interests. In this era of rapid dissemination of alternative facts, it is essential to interpret and communicate research in a clear, accurate manner. These narratives guide our community’s daily food choices and thus, impact personal and public health outcomes.
Nuance and doubt are the key drivers of scientific practice; clickbait headlines and definitive language are the bread and butter of modern journalism and advertising. Private enterprise is the worst offender, exaggerating the health benefits of food products with purposeful vagaries and definitive language. Correlation and association in trials become causation. Studies in rodents equate to human health outcomes. The word “may” makes it acceptable to overstate findings or attribute them to unrelated food products. Labels and catchphrases are used loosely; think “probiotics”, “prebiotics” and the very grey “good for your gut health”. As a marketing strategy, many businesses now employ teams of “experts” to validate their claims’ scientific rigour, obscuring the inherent conflict of interest. These tactics serve to plump bottom lines, dodge government regulations that serve public interest, and ultimately, confuse vulnerable consumers.
Just as concerning are journalists, researchers and scientific publications that, in an effort to stay relevant, adopt the same techniques as their commercial counterparts to garner attention. Usually, this entails overblown health benefits. But sometimes it goes the other way.
Let’s look at a recent article published by The Conversation titled: “Kombucha, kimchi and yogurt: how fermented foods could be harmful to your health” (1). By the time it had been republished in The Independent, as well as several other international news outlets, it had morphed into: “Why fermented foods could cause serious harm to your health”. Such headlines instill fear in readers. Headlines are important: research has shown that 59% of links shared on social networks are not clicked on (2); this means that the majority of people share articles without reading past the headlines. These insidious messages bleed into the collective consciousness and impact our attitudes towards food.
Overall, this is a well-written article, providing mostly appropriate references, but the author is an infectious disease expert, not a food scientist or nutrition researcher. To the average lay reader, her non-related credentials give the article clout and credibility. Lurking within the article are problematic false equivalences, misrepresentations and extrapolations used to bulk out the piece.
Bloating is an issue for some consumers but is certainly not “harmful” nor “serious”. Reactions to biogenic amines, including histamine, are highlighted. But the article fails to mention that only 1% of the population (3) have histamine intolerance and even fewer have severe reactions. Why include food borne illness? This is a food safety issue and is not more likely to occur in fermented foods. The author even talks about how probiotics in milk products increase their safety, but then states that “probiotics can fail” leading to “hazardous” outcomes due to bacterial toxins, with no evidence to support this.
Lab-produced probiotic strains are not necessarily the same as those found in fermented foods (4). So it is misleading, in this context, to reference limited case reports of probiotic capsules causing infections in immunocompromised patients. There are no recorded infections due to the ingestion of fermented products, and the majority of people are not immunocompromised.
Last but not least, the author cites antibiotic resistance due to gene transfer from microbes found in fermented foods. The research used to support this looks at particular strains extracted from fermented foods in non-human trials. No evidence is currently available to suggest that such gene transfer occurs when humans ingest fermented food, or that this would promote antibiotic resistance in a clinically significant way. It is irresponsible to include this as a reason why fermented foods may cause harm to human health.
Humans have consumed fermented foods for many human generations. This in itself suggests the safety of fermented foods for the majority of people, and the human clinical trials that have been conducted indicate few side effects, let alone serious ones.
Fear-mongering headlines and articles exploit poor science literacy in the general population. One has to ask, what is the purpose of such articles? Is it simply a matter of publish or perish, a hankering for a sparkly headline that draws attention?
Food is central to every human’s daily life, with long-term effects on their health and wellbeing. Businesses, journalists, government bodies and most of all, scientists, need to recognise their responsibility to create clear nutritional science narratives. Science and food literacy need to be priorities in our education sector. Government bodies, informed by up-to-date research, must better regulate food-related health claims to protect public interest. We must avoid exaggeration of both benefits and harms and introduce nuance into our science communication. Our health depends on it!
Dr. Miin Chan, BMedSci, MBBS (University of Melbourne) As a medical doctor & researcher obsessed with taste, food culture, ferments and nutrition, Miin founded Australia’s first tibicos business, Dr. Chan’s. She helped to create the local wild fermentation industry through products, education, science communication and consultation. Working with farmers’ markets, Slow Food Melbourne and urban agriculture charity Sustain, she has a deep love for all things food, from soil to gut. Engaged in a love affair with microbes, Miin is undertaking a PhD at the University of Melbourne researching the effects of fermented foods on chronic disease via gut microbiota. @dr.chans @slowferment @gastronomymagic
(1) Mohammed, M. Kombucha, kimchi and yogurt: how fermented foods could be harmful to your health. The Conversation 2019. https://theconversation.com/kombucha-kimchi-and-yogurt-how-fermented-foods-could-be-harmful-to-your-health-126131
(2) Gabielkov M, Ramachandran A, Chaintreau A, et al. Social clicks: what and who gets read on Twitter? ACM SIGMETRICS/ IFIP Performance 2016. Antibes Juan-les-Pins, France (Conference Paper) https://hal.inria.fr/hal-01281190
(3) Maintz L, Novak N. Histamine and histamine intolerance. The American Journal of Clinical Nutrition 2007; 85(5):1185-1196 https://doi.org/10.1093/ajcn/85.5.1185
(4) Marco ML, Heeney D, Binda S, et al. Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology 2017;44:94-102 https://www.ncbi.nlm.nih.gov/pubmed/27998788
For the third year in a row, fermented foods tops Today’s Dietitian list of the year’s No. 1 superfood. The annual “What’s Trending in Nutrition” survey reveals the hottest food and nutrition trends to look for in 2020.
“The 2020 survey results send a clear and consistent message. Consumers want to live healthier lives,” says Louise Pollock, president of Pollock Communications. “They have access to an incredible amount of health information, and they view food as a way to meet their health and wellness goals. Consumers are taking control of their health in ways they never did before, forcing the food industry to evolve and food companies to innovate in response to consumer demand.”
Consumers are using fermented products as “powerhouse foods,” foods that boost gut health and reduce inflammation. Some nutrition experts recommend fermented foods should be included in national dietary recommendations.
In April, Today’s Dietitian published an article “The Facts About Fermented Foods.” In it, Dr. Robert Hutkins, a researcher and professor of food science at the University of Nebraska-Lincoln, shared his expert opinion on fermentation. Hutkins wrote what many in the field consider the most exhaustive textbook on fermentation, “Microbiology and Technology of Fermented Foods.” He explained how fermented foods have a long history in the human diet.
“Indeed, during much of human civilization, a major part of the human diet probably consisted of bread, yogurt, olives, sausages, wine, and other fermentation-derived foods,” Hutkins told Today’s Dietitian. “They can be considered perhaps as our first ‘processed foods.’”
Hutkins, who studies the bacteria in fermented foods, said researchers like himself “are a bit surprised fermented foods suddenly have become trendy.”
“Consumers are now more interested than ever in fermented foods, from ale to yogurt, and all the kimchi and miso in between,” he says. “This interest is presumably driven by all the small/local/craft/artisan manufacturing of fermented foods and beverages, but the health properties these foods are thought to deliver are also a major driving force.”Fermented foods first appeared in the survey of registered dietitian nutritionists (RDNs) in 2017, where it was the 4th most popular superfood.
The full superfoods list includes:
- Fermented foods, like yogurt and kefir
- Exotic fruit, like acai, golden berries
- Ancient grains
- Non-dairy milk
- Green tea
Health and wellness professionals are recommending food and drink to aid chronic health conditions with a centuries-old cooking legacy – fermented dairy.
“Fermentation is back. In fact, we have over 10,000 years of fermentation history and we aren’t done because, right now, it is a hot culinary and nutrition topic,” said Andrew Dole, chef, dietitian and owner of BodyFuelSPN. “Today, fermented foods have found a resurging popularity. The combination is based in the unique taste profile, the artisan aura, and the health benefits that have secured fermented foods in the top spots with trend spotters.”
Dole spoke at the “Get Cultured on Fermented Dairy Foods” webinar with National Dairy Council representatives Sally Cummins and Chris Cifelli. Using independent, clinical studies, the trio highlighted how fermented dairy – especially dairy with the “nutrition powerhouse” of milk – can boost gut health, decrease inflammation and reduce the risk of Type 2 diabetes and cardiovascular disease.
Fermented Food Just as Important as Fiber
Fiber is the shining star of the health world to aid the complex gut microbiome, but fermented food and drink are equally as important said Cifelli, PhD, vice president of Nutrition Research for the National Dairy Council.
“When we think about food, we think about fiber and we know the benefits of fiber in terms of helping our microbiota, but we also don’t think about getting those live and active cultures the same way and we really should,” he said.
The microorganisms that come from fermented foods are just as critical as fiber. He pointed out the Live & Active Culture seal as an important indicator of how to find dairy products with good bacteria. That seal – a voluntary seal by the National Yogurt Association – identifies a yogurt product that contains at least 10 million cultures per gram at the time of manufacturing. Some yogurt brands are heat treated after fermentation, killing any good bacteria. The seal is “the industry validation of the presence and activity of significant levels of live cultures,” according to the National Yogurt Association.
Fermented Dairy as Preventative Food
The human digestive tract contains 100 trillion bacterial cells. But modern practices like sanitation, antibiotics, processed food, c-section births and baby formula use have altered microbiota composition. Cifelli said scientists still don’t understand whether disease is a cause or consequence of an imbalance of good and bad bacteria (known as dysbiosis).
Fermented dairy foods, though, are linked to numerous positive health benefits. As plant-based milk products become increasingly popular, Cifelli noted the research all studied dairy milk products. He called milk “a foundational ingredient in all fermented dairy.” The essential nutrients in milk give it a unique health profile, the reason the Dietary Guidelines for Americans recommend three daily servings of dairy food.
Diabetes and cardiovascular disease – two of the major disease plaguing Americans today – both have beneficial health outcomes when a patient consumes fermented dairy products.
- American Journal of Clinical Nutrition: Consuming more dairy products reduces risk for Type 2 Diabetes by 7%. Eating 80 grams of yogurt daily compared to 0 grams of yogurt daily reduces risk for Type 2 Diabetes by 14%.
- PLOS One (Public Library of Science): Eating 30 grams of cheese daily and 50 grams of yogurt daily reduces risk of Type 2 Diabetes by 6%.
- BMC Medicine: One serving of yogurt a day is associated with a 17% reduced risk for Type 2 Diabetes.
- American Journal of Clinical Nutrition: A high daily intake of regular-fat cheese for 12 weeks did not alter LDL cholesterol levels of metabolic syndrome, both risk marks of cardiovascular disease risk.
- European Journal of Clinical Nutrition: Cheese consumption reduces the risk of: cardiovascular disease by 10%, coronary heart disease by 14% and stroke by 10%.
- Journal of Hypertension: Higher total dairy intake (3-6 servings a day), especially in the form of yogurt (at least 5 servings a week), associated with a lower risk of incidence of high blood pressure in middle-aged and older adult men and women.
- American Journal of Hypertension: Hypertensive men and women who consumed 2 servings per week of yogurt, especially while eating a healthy diet, were at a lower risk for developing cardiovascular disease.
Cifelli called the studies “significant. He added: “there’s been a huge body of evidence looking at dairy guidelines and (diabetes and cardiovascular disease) risk. … We’re really scratching the surface of what (fermented foods) means for health in the long run.”
Incorporating Fermented Foods
Dole, a chef, said you’re “bringing science to the table when it comes to fermented dairy foods.” Fermented foods enhance food by providing an increased concentration of vitamins, adding delicious flavor and increased texture. He shared multiple recipes using yogurt. Yogurt can be used for dip, spread, sauces, dressings, soups and marinade.
“Yogurt is a culinary powerhouse, from a chef’s perspective. We’re always looking for what has the most bang for its buck in versatility, and yogurt is ready-made everything,” he said.
“The (yogurt) fermentation process from a culinary perspective that creates that lactic acid, it works to tenderize meat. Indians have used it in their tandoor for a really long time. Another reason, the sugar caramelizes…and it completely changes the flavor profile and the color. And we get the unique taste of that yogurt tang, it imparts a different balance and depth, which is something home cooks can struggle to get.”
The New York Times asks: are there benefits to drinking kombucha? The article explores hard kombucha and the health claims of drinking the fermented tea. “But for those interested in integrating a variety of microbes into their diet, Dr. Emeran Mayer, author of ‘The Mind-Gut Connection,’ recommends doing so naturally. ‘I personally drink it occasionally,’ he said. Instead of using pills or supplements, he said, alternate different fermented foods, including sauerkraut, kimchi, cultured milk products, and, yes, kombucha.
Read more (New York Times)
If just 10% of the population chooses to eat fermented foods, could the food industry be disrupted? Fermentation guru Sally Fallon says: absolutely.
“With fermented foods, you could get rid of all this huge medical industry selling you antacids and digestive aids, and this huge industry that’s grown up around IBS and celiac disease. We can destroy that industry by eating the right foods, and that means eating fermented foods,” Fallon says. The author of cookbook and nutrition guide “Nourishing Traditions” is often credited with bringing ancestral diet methods back into vogue.
Fallon, president of the Weston A. Price Foundation, founder of A Campaign for Real Milk and author of the new book “Nourishing Diets,” discussed fermentation during The Fermentation Summit. Below, selected highlights from Fallon’s interview with Paul Seelhorst, host of the summit.
Seelhorst: Tell us more about yourself and how you got into the fermentation topic.
Fallon: Well, when I was writing “Nourishing Traditions,” I wanted to make sure I was really describing traditional diets and not something people just think they are. I was very fortunate to find a book in French about fermented foods. I had never read about these before, lacto-fermented foods.
Recipes were very complicated – keep them at certain temperature for this many hours, then switch temperature for another few hours.
I kind of took this principle and worked out a way that was easy and fool-proof, using glass jars, we use way of innocuous so they don’t go bad while they’re starting to ferment.
Tried all these recipes, experiments, made children try – kids have funny stories about trying all these
The neat thing about fermentation is that it is a practice that’s traditional. When you ask traditional people why they do this, they wouldn’t know what to say or how to answer you, they just do it. But it totally accords to modern science. We have seen a complete paradigm shift in the last 20 years. In the past, bacteria were evil and they attacked us and made us sick. Now we realize that bacteria are our best friends, and we need at least 6 pounds of bacteria lining our guts in order to be healthy.
The way traditional people made sure that they had plenty of this good bacteria restocking everyday was to eat these raw fermented foods full of this healthy bacteria. They ate them in small amounts with the rest of their meals. This is how they did it, they had really healthy guts. We know when you have a healthy gut, everything goes better in life. You feel better, you digest better, you have more energy.
I recently wrote this book called “Nourishing Diets” which is about diets all over the world and what really struck me was the fermented foods. Every single culture in the world without exception eats fermented foods. Now some of these foods are pretty weird – like fermented seal flippers. Africa is the land of fermented foods. Almost everything they eat in traditional culture is fermented in Africa. They’ll kill an animals and ferment every part of the animal — the blood, the bones, the hoofs, the skin, the organ meats, the fat, the urine. Everything is fermented when they kill an animal.
Seelhorst: That’s pretty easy because its warm?
Fallon: Its warm, the bacteria like it. They have a saying – a rich man needs 10 animals to feed the wedding feast because he feeds everything fresh, but a poor man can feed the same feast with one animals because he ferments everything
Seelhorst: Do you know what they make out of urine, like a probiotic lemonade?
Fallon: I don’t know, they didn’t say. There’s two wonderful books on fermented foods – one is the “Handbook on Indigenous Fermented Foods” by Keith Steinkraus. He was at Cornell and is retired now. I fortunately talked to him while I was working on “Nourishing Traditions” and what he shows, he has a bunch of students from all over the world, especially Africa, and they do studies on the food. For example they take a food like cabbage and they’d measure the Vitamin c and the amino acids then they’d ferment it and measure it again. The vitamins goes way up – some 10-fold increase – and the amino acid increase.”
The other thing fermentation does with grains and meats, it releasees the minerals so they’re easily available.
There’s another wonderful book called “The Indigenous Fermented Foods of the Sudan: A Study in African Food and Nutrition.” The author was a student of Dr. Steinkraus. He reminds me a lot of Weston Price – he’s going to these traditional people not to, you know, lord over them and tell them how superior Western culture is. He goes with hat in hand saying “You guys have the secret here. You know how to eat; you know how to prepare food. Not only that, these foods can be done at the homestead, they can be taken to the market and sold, they are a good income for millions of people.” So he’s not pushing the industrial system, he’s pushing artisan food.” I just thought what a wonderful man, how humble. That’s how we need to come to these traditions – not how to make millions of dollars on them, but how to make a decent living for thousands of people and provide a healthy food for millions of people.”
Seelhorst: What I also like about fermentation is the sustainability aspect. People can make food sustainability and do not need fridges to keep the food good and not get it moldy.
Fallon: Foods like grains are impossible for humans to digest unless they are fermented. So many people can’t do grains, they’re sensitive to gluten. But when you ferment, as in the case of a sourdough bread or soaking your oats or pressed cakes all over the Southeast and Africa, these are fermented grains pressed into biscuits, this takes a food where most of the nutrients are unavailable to us and makes it readily available.
Seelhorst: Nowadays, people have fancy equipment to
ferment food. How did people ferment food back in the day?
Fallon: Usually they did it in large terracotta pots. And the culture was sort of in the holes of the pots, they didn’t have to add a culture, it was just hanging out there. When I started this in the late 1990s, this book I read in French was talking about these big pots. You couldn’t get these pots in the states when I was writing this book. I thought this isn’t going to work, the pots are heavy they’re expensive and they make a very large quantity which you may not be able to use. I thought we need a different method for the modern house wife or modern father. I thought “Let’s try to do this in Mason jars, the big quart jars with the wide top. Instead of having the culture hanging out in the holes, we didn’t have that. You had to add something in your culture, so that’s where we came up with adding whey. You have your cabbage or pickle or carrots or whatever it is you want to ferment, you put them in a bowl, you toss them with salt and a little bit of whey. You toss them, pound them a little bit, push them in the jar, push down heavily so the liquid comes and covers the top, this is an anerobic fermentation. Leave it at room temperature for a few days and its done.
Seelhorst: Where do people get the whey from?
Fallon: We teach people how to make it. You start with yogurt or with raw milk or something fermented like yogurt or kefir and you poor it through a fine cloth and the whey will drip out. From a quart of yogurt, you get about two and a half cups of whey. You’re only using a little bit at a time – a tablespoon or two – so that will keep a long time in the fridge. That’s your culture. There are other cultures, too. People are selling powders in culture. The only thing I would warn you is don’t try to do this without salt. Because the only time I heard about someone getting sick from fermented foods is when they didn’t use salt.
Seelhorst: Simply put – what happens during fermentation.
Fallon: What happens during fermentation is lactic acid is created by the fermentation. And in some foods, the lactic acid is already there. Like cabbage, cabbage juice is full of lactic acid. This makes whatever you’re fermenting get sour, it lowers the pH to under 4 and no pathogens can exist at a pH under 4. It makes the foods very safe and they don’t spoil after that. Lactic acid is a preservative just like alcohol is a preservative, but lactic acid doesn’t make you drunk. So, at the same time, these bacteria that are fermenting in there, they’re creating vitamins. Vitamin C, b vitamins. They’re breaking down what we call anti nutrients that block the simulation of minerals. They’re creating digestive enzymes that help you digest your food. The interesting thing is these bacteria and these enzymes do get through the stomach, they do get through and are passed into the small intestines where they are really useful. We’re not sure how that happens, they’re buffered in some way, but we do know these bacteria do get through
Seelhorst: How do you think fermented foods can fit into a modern diet.
Fallon: You can include them every day. One of my favorites foods is a fermented beet juice, I first noticed it in Germany, it’s called beet kvass. I have that every morning for breakfast. Sauerkraut is a really easy way, that’s the way most people do it, they just have sauerkraut with their meal. And then the fermented dairy foods like yogurt or kefir, those are wonderful fermented foods. You have a little bit with every meal.
Seelhorst: Are those the oldest fermented foods that we ate?
Fallon: In Europe, yes. We don’t have a tradition of eating fermented bones or fermented blood. But we definitely had fermented vegetables like sauerkraut, that dates to Roman times at least. And also fermented fish, the fish sauce, the universal seasoning, they found it in the ruins of Pompei where they were making it.
Seelhorst: What’s the difference between industrialized and self-made fermented food.
Fallon: once you industrialize something, they start to take shortcuts because they want to lower the cost. Typically, what they’ll do is eat something. So they’ll heat the sauerkraut and package it in plastic bags or something horrible or they’ll can it. So it will last forever and be shelf stable. Typically, the industry has not done genuine fermented foods because its not something that lends itself to an industrialized process. The things we consider true fermented foods in the united states, they’re being made by small companies.
Now the one exception to that might be yogurt. Yogurt is big business, it’s made by the big conglomerates. I would never even eat that yogurt because apparently the cultures are not even any good and the milk has been pasteurized.
Seelhorst: What’s your favorite fermented food.
Fallon: Kombucha. I make my own kombucha. I have a 30-day kombucha, I call it kombucha like fine champagne. It gets these tiny, tiny bubbles in it, it gets really, really sour and a little thick. I also make sauerkraut. It’s interesting – I’m a lot busier than I was when I wrote my book, I don’t have as much time as I used to have, but I still make my own fermented food. I do carrots and cabbage, I’m just about to pull some carrots and make some fermented cabbage.
I forgot to mention cheese. And cheese. Cheese is a fermented food. Here on our farm, we make cheese. I’d have to say cheese is my favorite fermented food. And also, traditionally made salami. A charcuterie is fermented. They hung these sausages up and fermented them. So they are fermented foods, they’re full of bacteria, good bacteria. They should be kind of sour, they’re very good for you.
Seelhorst: Do you want to add anything for people that just found the Fermentation Summit and may not know what fermentation is, they want to try it
Fallon: I will say this – you don’t have to make it yourself, there’s a lot available, in the states there’s now hundreds of artisan producers making sauerkraut. I love to see that – I love to seen an individual be able to start a little business without a big capital investment and make food that’s really good for people and make a decent living. Here on our farm, we have a store and we sell sauerkraut made by a Russian lady who has just made a wonderful living doing this. I love to see that. Just like artisan cheese. I love see small production of cheese; I love small production of fermented goods. Bread is another one, we now have a lot of artisan bread makers. This is the future of food – its sustainable food, its moral food, its food that makes you healthy, its good for the economy, it keeps the money in your community. I think people need to realize that every morsel of food they put in their mouth is a political act. It’s a decision they make. What are you going to support? Are you going to support Monsanto and Kraft and Unilever? These huge corporations who don’t care about you at all, all they care about is making a profit. Or are you going to support local artisan producers? People just like you making a decent living and providing a healthy food. And you’re also deciding whether you’re going to put something healthy or unhealthy in your body and in your children’s bodies. The traditional cultures, they had no choices in what they ate. They ate what was there, they ate according to their traditions. Today, we are not traditional people. We have left all that behind. We have to think what we eat, everything we eat is a choice. They didn’t have a choice, they just had healthy food. Now we always have this choice between healthy artisan food and unhealthy corporate food. So what kind of society do you want to live in?
Dietician Lisa Valente writes in Eating Well the seven must-eat fermented foods for a healthy gut. Her list features: sauerkraut, kimchi, kefir, kombucha, miso, tempeh and yogurt. She writes: “Fermented foods are a hot health topic—and for good reasons. These good bacteria—particularly those in our gut—may improve digestion, boost immunity and help us maintain a healthy weight. Research is still emerging on just how important these mighty microbes might be for our health, but the early results are promising. Take care of your gut, and in turn, it will take help take care of you.”
Read more (Eating Well)