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.

Diabetes:

  • 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.

Cardiovascular disease:

  • 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.”

Health and wellness professionals are recommending preventing 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.

*Article published in full on 11/13

As the demand for natural products grows in a world where chemically-filled food is readily available at the grocery store, is there enough natural product to go around? And what about flavors like vanilla, which mostly come from a compound extracted from the vanilla bean instead of true natural flavor? An article in Forbes says: “And just as demand for “real” vanilla is increasing, production is falling. With demand on the upswing, trade in the world’s most popular flavor is way out of balance, and getting worse.” The writer suggests biomanufacturing may be a solution. By using fermentation techniques, biomanufacturing company Conagen has cultivated a microbe that takes glucose and turns it into vanillin. “Fermented vanillin is the exact same molecule you would get from a vanilla bean. Fermentation has the added advantage of producing pure, reliable ingredients. And because the fermented product is equivalent to what you get from nature, it can be labeled natural flavoring,” according to the article.

Read more (Forbes)

Whole Foods list of the top 10 food trends for 2020 includes fermented flavors — for kids. One of their food trends — Rethinking the Kids’ Menu — notes that parents are introducing their kids to more adventurous foods. “Food brands are taking notice for the next generation – possibly our first true “foodies” – expanding the menu beyond nostalgic foods with better-for-you ingredients and organic chicken nuggets.” The article notes kids are eating foods that are fermented, spicy and/or rich in umami flavors.

Read more (Whole Foods Market)

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?

Probiotic supplements have been the hype of the health industry for the past few years, but the rage is dissipating. Consumers are starting to distrust probiotic pills, realizing a pill alone doesn’t deliver on promised health benefits.

“The thing is, you can’t just pop in a probiotic and get better health,” said Ashley Koff, a registered dietician and CEO of the Better Nutrition Program. “Consumers are waking up to the fact that our digestive health is more complicated than this. We need to start looking beyond probiotics.”

Good gut health requires more than just a single daily probiotic pill. Fermentation brands need to consider all the nutrients needed for a healthy gut as products are evaluated, marketed and advertised.

“You’re actually not what you eat. You are what you digest and absorb…The demands of our digestive health go so far beyond the probiotics,” said Koff, who spoke at Expo West on “Gut Health Revolution: A Radical New Approach Beyond Probiotics.” “When we walk about gut health, we often think about our stomach or our colon. But what were really talking about here are a bunch of different organs. We have to nourish multiple organs with complementary nutrient demands.”

The digestive system is the core to the entire body system. Koff said: “We cannot get and stay healthy without better digestion.” Most digestive health products isolate nutrients specific to one organ, she added. So while a probiotic may help the small intestine, for example, what feeds the probiotic? What makes the probiotic thrive?

Koff said most probiotic supplements and probiotic-infused products ignore other nutrients. What about magnesium, that helps relax the digestive tract? Probiotic supplements have been marketed as a one-time solution when other critical minerals, antioxidants, amino acids, fatty acids and alkaline are just as critical for gut health.

“We want to make sure we’re getting those nutrients that nourish the microbiome,” Koff said. Live, active bacteria will nourish the good bacteria in the gut, building the immune system. “If we’re getting probiotics, we need to get in prebiotics as well.”

Probiotics made $2 billion in sales in 2018, but their sales are slowing. Prebiotics, however, are doubling sales growth.

Simply put, prebiotics are the foods microbes in the gut like to eat. Mayco Clinic describes prebiotics as “specialized plant fibers (that) act like fertilizers that stimulate the growth of healthy bacteria in the gut.” Probiotics, on the other hand, are living organisms in specific straings of bacteria. Fermented foods are full of live, active cultures, like yogurt, sauerkraut, kimchi and kombucha.

Koff said people shouldn’t be getting all their prebiotics from a supplement. Most prebiotics should come from food.

“It should be deliciously easy for us to get the nutrients that help our gut,” Koff said. “No supplement in the world can override a poor-quality diet. …That’s why it’s so important when you look at a prebiotic that you’re looking at something that’s a whole food, (especially) if a whole food gets fermented.”

Relying on food for all nutrients, though, is hard for the majority of people, Koff revealed. If your probiotic choice is granola, for example, are you going to continue eating that same granola and that same service every day to consistently meet your probiotic needs? And a very small number of people actually eat gut-boosting foods daily. “I find that’s a limiting factor,” Koff said.

Koff specifically touted Country Life’s new line of digestive aids, called Gut Connection. The prebiotics contain EpiCor, a whole food prebiotic. The Gut Connection line contains eight products consumers can take for their needs, like balancing digestive, mood, sleep, stress or weight. Country Life sponsored Koff’s education session.

Increasing numbers of brew pubs and high demand for craft beer is growing the brewery equipment market. The brewery equipment market is estimated to be valued at $16.8 billion in 2019 and projected to reach $24 billion by 2025, growing at a CAGR of 6.1%.

Markets and Markets

Clean labeling is important for modern consumers; 75% of U.S. consumers will pay more for a food or drink product made with ingredients they recognize and trust.

Ingredient Communications

Functional food and beverage sales grew 7.5% to $68 billion in 2018. Beverages and snacks are the biggest growth categories, while probiotics are one of the most popular functional ingredients.

Nutrition Business Journal

Craft beer sales increased 8% in 2017, up to $26 billion. Craft beer now accounts for more than 23% of the $111.4 billion U.S. beer market. – Brewers Association

Starbucks Enters Kombucha Market

Starbucks is entering the kombucha market. Evolution Fresh Organic Kombucha (the cold-pressed juice brand purchased by Starbucks) is selling kombucha in seven major U.S. cities. Evolution Fresh says they decided to expand into kombucha because their customers want “beverages with functional benefits.” They also cite the 36 percent growth increase last year in the kombucha and fermented beverages category.

Read more (CNN Money) (Photo: Starbucks)