Alive and Cultured: The Alchemy of Fermentation

medium.com/@kkapur1/alive-and-cultured-the-alchemy-of-fermentation-3ae73cfd3481

21 de agosto de 2020

Photo by Brooke Lark on Unsplash

In order to thrive in today’s hyper-connected and overstimulated reality, it is essential to

have a well-nourished body and mind. From kombucha to skyr, acai bowls and plant-
based milk, we consumers are becoming increasingly mindful of the foods we consume
and how they make us feel.

Today, we know what makes us feel good, but lack an understanding of the basic
processes or ingredients that go into producing these foods. Modern preservation
methods and large scale production of foods increasingly distance us from the processes
involved in creating our food. With this gradual alienation, we are losing an essential part
of our culture and connection to the past.

A brief history of Fermentation:

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 Photo by Clem Onojeghuo on Unsplash

Communities and cultures around the world have gathered around Bread, alcohol, and
cheese. These primitive foods, dating back to 8000 BC, all rely on Fermentation — a
process that shaped human history. Two simple ingredients, Milk and grain, transformed
by vibrant, active bacteria, allowed civilization to flourish.

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The alchemy of Fermentation allowed cultures around the world to work with invisible
microorganisms and transform raw foods — rendering them more delicious and
increasing their nutrient value.

Fermentation: A Feel-Good Trend

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Today’s understanding of the gut, brain connection has made natural ferments like
Sourdough bread, Kimchi, Sauerkraut, and Kombucha increasingly prominent in our
modern health-conscious diets.

Upserve, a tech-based restaurant management platform, analyzed data from across their
customer base in and found that consumption of fermented foods was up a whopping
149% in 2018 alone.

The simple process, rooted in primitive survival needs, paired with an Industry-wide shift
to more plant-based foods, seems to circle back to primal human conditioning.

As primitive humans, our food consumption was determined by two factors — a need to
preserve food for extended periods, and a need to derive maximum nutrient benefits.
Fermentation transforms the natural sugars and starch in ingredients like dairy, cereal,
vegetables, and meat into alcohol or acid. The process preserves the ingredients but also
promotes increased absorption of nutrients, efficient immune system functioning, a
happier mood, and brain health.

Nutritional Highlights

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For those seeking a boost of gut biome and flora and fauna, incorporating fermented
foods can lead to plenty of health benefits.

Mood and behaviour

The gut and brain are linked, through the hypothalamic-pituitary-adrenal (HPA) axis. The
gut is lined with neurons that influence our emotions and feelings. Serotonin — a mood
regulatory neurotransmitter — is made in the gut and consuming more probiotic bacteria
contributes to a healthy gut, ultimately leading to a healthy mind.

Digestion and absorption

As some of the sugars and starches in food have been broken down through the process,
fermented foods are easier to digest. For example, fermentation breaks down the lactose
in milk to simpler sugars — glucose and galactose — which can make lactose and dairy
proteins in fermented foods such as yoghurt and cheese easier to digest.

Nutrition Synthesis

Fermentation can also increase the bioavailability of vitamins and minerals for our bodies
to absorb. By boosting the beneficial bacteria in your gut, you are promoting their ability
to manufacture B vitamins and synthesize vitamin K.

Immune functions

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A large proportion of the immune system is housed in the gut. By consuming probiotic-
rich foods, you are supporting the gut lining, and making the immune system more
robust. A lack of beneficial bacteria allows disease-causing microbes to grow to cause
inflammation in the gut wall.

Keep pumping the gut with good bacteria, and be amazed at your body's ability to resist
infections.

You’ve definitely seen these foods around, so let’s explore the major food trends that rely
on the alchemy of fermentation:

Fermented powerhouses for your diet:

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Photo by Megumi Nachev on Unsplash

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 Kefir — A probiotic cultured drink, kefir contains multiple strains of bacteria and
yeast. The drink is made by soaking Kefir grains in milk or a combination of sugar
water. Kefir is rich in minerals and vitamins, particularly the B vitamins and vitamin
K
Sauerkraut — Sauerkraut is fermented cabbage dish has been around for centuries.
Originating in China and brought to Europe by the migrating tribes, this preserved
cabbage is high in fibre, as well as vitamins A, C, K, and various B vitamins. It’s also
a good source of iron, manganese, copper, sodium, magnesium, and calcium
Kimchi — A Korean household staple, Kimchi is often is also made by fermenting
cabbage or other vegetables. Kimchi is a nutrition-packed superfood that usually
tastes bolder and spicier than sauerkraut. Like Sauerkraut, Kimchi is also high in
vitamins A, B1, B2 and C and minerals such as iron and calcium.
Lassi — Traditionally made in India from soured milk, lassi has been drunk as a pre-
dinner yoghurt drink for centuries. It is a popular way of increasing probiotic
bacteria and gut health.
Kombucha — You have probably heard of, if not tried, kombucha today. A fizzy tea,
fermented using A SCOBY (Symbiotic Culture of Bacteria and Yeast) that turns
sugar into alcohol and carbon dioxide. The carbon dioxide makes the Kombucha
Fizzy, while bacteria convert the alcohol into acetic acid, giving it a sour taste.
Sourdough Bread — The rustic sourdough bread is a staple across bakeries and fine
restaurants. The sourdough bread, is made by allowing the dough and water to
ferment for a few days. This process breaks down the gluten molecules, making it
easier for the body to digest and absorb nutrient. The fermentation is also gives the
bread a slightly sour taste and its name.
Yogurt — Lactobacilli bacteria convert lactose sugar in milk into glucose, which
breaks down further into lactic acid, giving yoghurt its sour taste. Live bacteria
remain in the yoghurt and provide a valuable contribution to gut microflora

A Key to Superhuman Efficiency:

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 Photo by Carl Heyerdahl on Unsplash

From their ability to increase dopamine and improve mental health, to enhance the body’s
energy and nutrient metabolism the unparalleled health benefits of consuming these
nutritious bacteria are astonishing.

With new research supporting its consumption, let us cast a vote in the right direction by
reconnecting with this age-old cultural tradition and knowledge of this art.

The art of Fermentation has been common knowledge across cultures. Let’s reconnect
with our culinary culture by getting intimate with this bright, vibrant world of bacteria.

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