Fermented foods are becoming more and more popular lately.  Let’s take stock of these “superfoods” that are beneficial to us!

Fermentation, also known as lactofermentation, is a simple food preservation technique that you can easily do at home.

For people with sensitive guts, eating fermented foods is a great way to eat easily digestible vegetables and nourish a balanced gut microbiota.

I’m going to explain why and how to include fermented foods in your diet.
What is food fermentation?
How is food fermented?

Lactic acid bacteria naturally present in vegetables are responsible for fermentation.  They transform the sugar in food into lactic acid, hence the term lactofermentation.  There is no connection with lactose in animal milk.

When the vegetable reaches a certain level of acidity, it will keep for a very long time.  Fermentation has always been used to preserve food without energy (i.e. without a refrigerator) and with minimal waste.  Lactic acid bacteria multiply and eliminate other unwanted microorganisms.

This is a very easy and inexpensive long-term preservation method.  It is also beneficial for health and the environment!
Fermentation is a “positive degradation”

Food fermentation offers many benefits for our health.  When vegetables are lactofermented, they undergo a transformation process that changes their texture, taste and smell, making them more flavorful.  This fermentation is also beneficial for our digestion because it pre-digests food, making it easier to digest.

In addition, fermentation makes food nutrients more bioavailable, meaning they are absorbed more quickly and efficiently by our body.  The lactic acid bacteria present in fermentation destroy bad bacteria and fungi, while producing vitamins and prebiotics that are beneficial to our health.

In summary, the fermentation of foods increases their nutritional values ​​while promoting better digestion and providing beneficial elements for our body.
Lactofermentation improves digestion

Fermented foods are a source of prebiotics

The intestinal microbiota, made up of bacteria, yeasts, viruses and parasites, is an ecosystem found inside our digestive tract.  The good bacteria that make it up protect our body by fighting pathogens.  It is essential to optimize the health of our microbiota because an imbalance can lead to serious health problems such as cancer, cardiovascular disease, endometriosis and obesity.  Additionally, our mental health can also be affected.  It is therefore essential to take care of it.
What are the roles of prebiotics?

Fermented foods are rich in prebiotics, which are dietary fibers that aid digestion and feed the good bacteria in our gut.  These prebiotics are easier to digest for people with sensitive gut issues because they are already partially broken down thanks to the enzymes they contain.

Although our bodies cannot assimilate prebiotics directly, they serve as food for the bacteria in our gut.  By including these foods in our daily diet, we promote a healthy and balanced intestinal microbiota.

Consumption of fermented foods therefore strengthens our immune system.
Nutrients are highly bioavailable

Fermenting foods has many benefits, especially when it comes to nutrient absorption.  Indeed, fermented foods become more soluble thanks to their acidity, which makes them much more easily usable by our body.

People with fragile intestines will be delighted to learn that fermentation almost completely eliminates lactose present in certain foods.  This is particularly the case for cheese, which is therefore more digestible than other dairy products.

Likewise, vegetables benefit from the effects of fermentation.  For example, sauerkraut is easier to digest than unfermented cabbage.

Interestingly, fermentation can also help increase the vitamin and antioxidant content of foods.  Therefore, consuming fermented foods can have a positive impact on our overall health.

In conclusion, fermenting foods provides many benefits, including better nutrient absorption and increased digestibility.  It may therefore be beneficial to incorporate fermented foods into our daily diet to benefit from their health benefits.
Fermentation: how and what?
What foods can be fermented?

Almost any food can be fermented except potato which can create vodka.  Vegetables such as cabbage, olives, gherkins and pickles can be fermented.  Cereals can also be fermented to make sourdough bread, legumes, meats, fish and dairy products such as yogurt and cheese.  Drinks like kefir and kombucha can also be fermented.

Before you start fermenting yourself, you can try what is already commercially available, such as kimchi, miso, kombucha, fermented soy, tofu, tempeh and many other choices are possible.
A recipe for lacto-fermented vegetables

Fermenting food has many benefits for our health.  When we ferment vegetables, we create an environment conducive to the growth of good bacteria and prebiotics, which are beneficial to our digestive system.

In addition to improving the digestibility of foods, vegetable fermentation also helps preserve the nutrients found in vegetables.  Vitamins and minerals thus remain more easily assimilated by our body.

Additionally, fermentation of vegetables improves the taste of food.  Fermented vegetables have a tangy flavor that can be very pleasing to the palate.

To get started with fermenting vegetables, here are some simple steps to follow:

1. Wash your organic vegetables without peeling them.
2. Cut them into small pieces or coarsely grate them.
3. In a salad bowl, add 10 grams of coarse sea salt per 1 kg of vegetables.
4. Mix roughly by hand until the vegetables start to release water.
5. Insert the mixture of vegetables and salt into a previously boiled jar with seal.
6. Pack well and fill up to 2 cm from the edge.
7. Close the jar and leave to ferment for 5 to 7 days at room temperature.
8. Once opened, store the jar in the refrigerator.

It is recommended to start by consuming one tablespoon of fermented vegetables per day, then gradually increase the amount according to your tolerance.

In conclusion, the fermentation of foods, especially vegetables, offers many benefits for our health.  It improves the digestibility of foods, retains nutrients and adds a tangy flavor to vegetables.  Don’t hesitate to embark on this culinary adventure!
The recipe for fruit kefir

To ferment food, you can use a jar.  Put about 70 grams of rinsed kefir grains into the jar.  Next, add 2 tablespoons of brown sugar or brown sugar, 2 figs and citrus zest.  Then pour 1 liter of filtered water into the jar.  To prevent insects from landing on the mixture, you can cover the jar with a light cloth or stocking.

Let the mixture sit until the figs rise to the surface.  Then filter the liquid and store it in the refrigerator for 2 days.  One glass per day is more than enough to benefit from the benefits of fermentation.

To store kefir grains, add a tiny bit of sugar to the jar, cover them with water and store them in the refrigerator in a closed jar.