Sep 9

Sep 9 A Beginner's Guide to Fermentation

Our Fermentation Journey

My first memories of anything fermented come from ‘hot dog’ day at school. I remember sauerkraut as the smelly, brown stuff they served as a topping. Yuck! Luckily (or unluckily) this was mainstream kraut from a can—homemade kraut and high-quality versions are much better!

Fast forward to adulthood, Michael & I started our fermentation journey a couple of years ago after learning how beneficial it was to our gut health. We began buying sauerkraut from the store, but soon realized we were eating A LOT of kraut and this gets rather expensive for the ‘good stuff’. For an organic + raw kraut, you can pay between $6-$10. The creative challenge: how could we add fermented foods into our daily meals for less? 💡Make it ourselves! Come to find out, this option is not only cheaper but also packed with more nutrients! A win-win.

Over time, we’ve experimented with sauerkraut, kombucha, kimchi, hard cider, sourdough bread, and now…fermented feed for our pigs! 🐷

Throughout this series, we’ll share the basics of fermentation: what it is, which foods are fermented, how it can benefit our health, how to incorporate it into your diet, and resources we love if you want to learn more!

We’ve gained fermentation knowledge over time through our own research, experiments, reading books, & attending fermentation workshops. We hope to inspire you to start your own fermentation journey & enjoy the beauty of fermented foods!

01: What is fermentation?

Fermentation is an anaerobic process (not needing oxygen) in which an organism converts a carbohydrate, such as starch or a sugar, into an alcohol, an acid, or a gas.

In the most simple terms, it’s a “controlled decay”.

You need beneficial microorganisms, such as yeasts, molds, or bacteria (avoiding bad bacteria), plus sugar or starch that they can feed on. For example, think of wine. The yeast eats the sugars(carbohydrates) in grape juice to produce wine (alcohol).

Here are some common foods that are a result of fermentation:

Sauerkraut (cabbage + salt brine)
Kimchi (a traditional fermented Korean dish made from vegetables, including cabbage, with spices like ginger, garlic, & pepper.)
Aged cheese
Miso (fermented soybeans, barley, or brown rice with koji, a type of fungus.) Think, miso soup.
Yogurt
Sourdough Bread (fermented grain)
Wine
Beer
Hard Cider
Kombucha (tea + sugar)
Apple Cider Vinegar (fermented apples)

02: Why do we ferment foods?

To preserve. Fermentation allows us to store food for longer periods of time without it spoiling. Before refrigeration, fermentation kept fruits & veggies good all winter long until the next harvest season.
To make food more nutritious & digestible. Think of fermentation as ‘pre-digestion’. The microbes break down the food before we eat them by consuming the sugars or starches and in this process unlock vitamins & minerals. Fermented foods contain nutrients that are more bioavailable for our systems.
To increase or unleash unique flavors. You may think of funky flavors when you think of fermentation. When microbes eat carbohydrates, they release alcohol, acid, or gas. For example, in sauerkraut, the fermentation process creates lactic acid. This lactic acid is what gives sauerkraut its known taste. This may be an acquired taste for some, but over time, you begin to crave it! 🙂
To create alcohol. When you’re enjoying a glass of wine or beer at the end of the day, that drink is a result of fermentation. Cheers! 🥂
To enhance our gut health. Fermented foods contain beneficial bacteria (you may know them as probiotics) that replenish the bacteria in our guts. These probiotics aid in the digestion of our food, keep bad bacteria in control by creating balance, and maintain the health of our gut lining by reducing inflammation–among many other things!

03: How do fermented foods help our bodies?

This is what excites me most about fermented foods & the main reason I add them to my daily diet. So, why are fermented foods so great? Gut health!

Balance our community of bacteria. Fermented foods contain beneficial bacteria (you may know them as probiotics) that replenish the bacteria in our guts. We have a community of ‘good’ and ‘bad’ bacteria in our guts. It’s important to keep a proper balance so the ‘bad’ bacteria don’t take over.
Pre-digest food. The microorganisms in fermented foods pre-digest the food before it reaches our digestive tracts—making the nutrients more bioavailable.
Heal our gut lining. You may have heard of the term ‘leaky gut’. This simply means your gut lining is more permeable and things that typically would remain in your digestive tract (for example, toxins) can now travel into your bloodstream and reach your brain. Fermented foods help heal your gut lining by reducing inflammation and keeping pests out of your bloodstream. This is why the phrase ‘happy & healthy gut = a happy & healthy body’ couldn’t be more true!
Improve our mood. The anti-inflammatory effect of microbe balance has a mood-increasing effect.

04: Fermenting Vs. Pickling

Is fermentation & pickling the same thing? Nope!

Are pickles fermented? Sometimes!

Pickling & fermentation are both food preservation methods but differ. Typically, when something is pickled, you soak the veggie in vinegar, giving it a sour taste. In fermentation, the sour taste comes from the process of the microbes breaking down the sugars into an acid. Think of sauerkraut, the microbes on the cabbage break down the cabbage’s carbohydrates and produce lactic acid–the sour taste. Most pickles you buy in the store aren’t fermented, just cucumbers soaked in vinegar. 🙂

05: How do I add ferments to my diet, Part 1:

Start simple! The taste of fermented foods is often acquired over time.

Typically, the easiest foods to start with are yogurt (unsweetened is best), kombucha(drink in moderation, contains a fair amount of sugar), apple cider vinegar, & sometimes sauerkraut.

Go with store-bought ferments if you aren’t ready to tackle making them at home. (Your local farmer’s market is also a great place to check!)

Note: all store-bought ferments aren’t created equal. If you’re buying from the grocery store, many are pasteurized (heated). The pasteurization process kills many of the beneficial bacteria. It’s best to look for raw & unpasteurized, often found in the refrigerator section. I also prioritize organic over conventional.

Here are some of our favorite store-bought brands:

Sauerkraut: We like to add sauerkraut on top of our morning eggs, a sandwich, or mix with a veggie/meat/rice meal. It’s a great topping for any savory meal.

Wild Brine (raw & organic): Locally, we can find it at Natural Grocers & HyVee Health market. Unfortunately, they sell in plastic containers, but the ingredients inside are high quality. We also love their kimchi!!
Cleveland Kitchen (raw): You can find this brand in a pouch in the refrigerator section. Again, in plastic, the packaging contains a one-way degassing valve to release gas that the ferment produces.
Bubbies (heated, but not pasteurized): You can find this brand on the shelf in a glass jar. If you’re looking for a classic sauerkraut, this has great flavor.

Kombucha:

GT’s (organic & unpasteurized): I prefer the Synergy collection. Gingerade, gingerberry, watermelon wonder, & mystic mango are a few of my favorites!

Yogurt: Not all yogurt is created equal. Make sure to check the ingredient list for added sugars. We like to buy plain, whole milk, unsweetened, & grass-fed(when possible). Adding fruit or a little honey later, reduces the amount of sugar. 😊

Stonyfield (organic, grass-fed, & unsweetened)
Wallaby (organic & unsweetened)
CocoYo: If you prefer dairy-free, this coconut yogurt is amazing! It has limited, high-quality ingredients, and minimally sweetened with stevia.

Apple Cider Vinegar: It’s best to get a brand that includes ‘the mother’. Also, check the ingredient list for extra flavorings/colors.

Bragg (organic & raw): Most grocery stores carry this brand. If there’s a health market where you shop, it will be found there on the shelf. We use ACV as a salad dressing alternative, paired with extra-virgin olive oil, salt, & pepper.

06: How do I add ferments to my diet, Part 2:

Want to experiment with making ferments at home? It’s a great alternative to store-bought if you’re feeling creative!

Why make them at home?

So. Much. Cheaper. For example, if you’re buying high-quality sauerkraut from the store, you can expect to pay anywhere from $6-$10 per container. If you’re making at home, all you need to buy is a head of cabbage & salt.
More nutritious. You have complete control over the quality of ingredients you use in your own ferments (we prioritize organic for ours). You are also enjoying ferments that haven’t been heated or pasteurized—a common practice among store-bought products. Heating or pasteurizing fermented foods reduces the number of probiotics (good bacteria).
It’s fun. Creating your own food and having control over your health is fun! Sometimes I feel like a scientist experimenting with different fermented foods.

Where’s a good place to start?

Initially, I felt uneasy about making my own, but in reality, it’s very simple! Sauerkraut or kombucha are great places to start. After a quick Google or YouTube search, you can find many ‘how-to’s. Here are some of our favorites:

Pro Home Cooks: he has some wonderful YouTube videos on how to make sauerkraut, kimchi, sriracha, kombucha, & sourdough bread.
The Kombucha Shop: this is where we purchased our first kombucha starter kit. It’s a wonderful company to buy from if you’re a beginner. They include detailed instructions & many recipes. Their ingredients are all organic. (You can buy all items from the starter kit on your own for cheaper, but having the ability to buy everything together is very convenient! If you have a friend who makes kombucha, ask them for a SCOBY. A new one is created every time a batch of kombucha is made.)
Cultures for Health: A great resource & shop for everything sourdough bread! They also have starters & resources for yogurt, kefir, & cheese. You can also find a friend who bakes sourdough bread & ask them to share some starter!

07: Want to learn more? Check out these great resources.

Dive deeper into fermentation, how it works, & recipes to try:

Sandor Katz:

Wild Fermentation. This is one of his many books. A great resource for learning more about fermentation from his worldly travels & includes many many recipes. Highly recommend!
Busting myths about fermentation in this YouTube video.

Pro Home Cooks videos:

Cultures for Health:

The Kombucha Shop