Health influencers and nutritionists alike endorse fermented foods for their impressive gut health benefits. But this naturally occurring chemical process is no new fad — it is one of the oldest human practices, dating back thousands of years.
As early as 10,000 BCE, soaring temperatures in North Africa caused milk to ferment naturally, resulting in the first documented yoghurt. This transformation of foods using common microorganisms like bacteria, yeast, and mold has been a staple in ancient diets around the world.
From Korea’s spicy, fermented kimchi to China’s fizzy kombucha, fermented foods have long been celebrated for their unique flavours and health properties. India’s ethnic communities in the Northeast are no exception, with a rich tradition of fermented beverages, fish and vegetables.
Dr Mojibur Khan, a scientist at the Indian Institute of Advanced Study in Science and Technology (IASST) who has studied gut microbiomes of these communities, confirms that members exhibit highly diverse gut microbiomes. This diversity is likely attributable to their long-standing consumption of various fermented foods.
“North-East India has diverse fermented foods. There are over 300 different ethnic communities, and they have different fermented foods,” says Khan.
His study on the gut microbiome of the Indian tribal communities shows that their guts are abundant in carbohydrate metabolising bacteria like Prevotella, which produce beneficial short-chain fatty acids (SCFAs) that support gut health and immune function.
Natural technique
Fermentation is a natural process that breaks down the sugars and carbohydrates in foods, transforming them into beneficial compounds like acids and alcohol.
Nidhi Gupta, a food scientist and technologist from the Centre for Technology Alternatives for Rural Areas (CTARA), IIT-Bombay, explains that this preservation method, driven by lactic acid bacteria, creates an acidic environment that inhibits the growth of harmful microbes.
Examples of the bacteria that carry out fermentation include Lactobacillus, Lactococcus, and Enterococcus genera, among others, says Gupta. She highlights some common foods where they are found:
- Lactobacillus brevis can be found in bread, wine, and dairy fermentations.
- Lactobacillus bulgaricus is a key player in yoghurt and other fermented milks.
- Enterococcus durans contributes to the fermentation of cheese and sourdough.
- Weissella ghanensis is integral to the fermentation of cocoa.
These diverse lactic acid bacteria lend unique flavours to fermented foods and confer valuable probiotic effects for gut health.
“Fermentation tends to improve the nutritional quality of foods by improving the bioavailability of important minerals like calcium, iron, magnesium and zinc,” adds Gupta.
Adding fermented foods in your diet
As modern diets have shifted towards more processed foods and our exposure to diverse bacteria has decreased, the importance of incorporating fermented foods into our diets has become more apparent.
Yoghurt, buttermilk, kefir, kimchi, and kombucha can help reintroduce these gut-friendly microbes.
Adding them to your diet is relatively easy, as you can find these foods in stores or make them in your kitchen. But it is good to remain cautious, as making fermented foods at home requires some care, says Gupta.
“Maintaining proper hygiene and controlled fermentation conditions is crucial for ensuring the safety of homemade fermented foods and preventing contamination,” says Gupta.
Dr Khan also mentions that when adding fermented foods to your diet, starting out slowly and increasing the quantity gradually as your gut adjusts to the new probiotic-rich foods is advisable.
Making fermented foods at home:
- Begin with simple recipes like lacto-fermented vegetables, which only require a few ingredients.
- Ensure proper sanitation of all equipment to prevent unwanted microbial growth.
- Monitor the fermentation closely, tasting and checking for signs of spoilage.
- Store finished ferments in the refrigerator to slow down the fermentation process.
- Experiment with different vegetables, spices, and fermentation times to find flavours you enjoy.
- Start with small batch sizes until you get comfortable with the process.
