Importance of Fermentation

Fermentation is an ancient method of preserving food and beverages that has been used since long before refrigeration.

Fermented foods and beverages are created through controlled microbial growth and enzyme actions that convert some of the food’s components into other compounds.

Microorganisms such as bacteria, yeast, and fungi convert organic compounds such as sugars and starch into alcohol or acids during fermentation. These serve as natural preservatives and enhance the flavour and texture of fermented foods, imparting a distinct strong, salty, and slightly sour flavour.

Fermentation can be done in two ways: naturally or spontaneously. Spontaneous fermentation occurs when microorganisms naturally present in the food or environment initiate fermentation, or when a’starter culture’ is added. A natural fermentation would be used to make Pickle or Dosa Batter, whereas a starter culture is used to make Appam or Curd.

In the past most families used fermentation in the their daily foods, including curd and Idli Batter. Today in the interest of time, industries have found alternate ways to preserve and stack on shelves longer period of time.

An excellent source of lactic acid bacteria

Most fermented foods contain bacteria that may have a probiotic effect. This means that these bacteria may aid in restoring the balance of bacteria in your gut, as well as supporting digestive health and alleviating digestive issues. However, probiotic amounts will vary, and the number of bacteria that arrive in the gut, where they can be beneficial, will depend on a number of factors, including the food in which they are delivered, with prebiotic foods being the most beneficial.

Easily digested

Fermented foods are easier to digest because some of the natural sugars and starches have already been broken down. Fermentation, for example, converts lactose in milk to simpler sugars – glucose and galactose – which, if you’re lactose intolerant, may make Curd, Idli, and Rice Kanji easier to digest.

Makes nutrients more readily available

When we ferment certain foods, we help to increase their nutritional value. This includes increasing the availability of vitamins and minerals for our bodies to absorb. This is due to the fact that certain natural compounds, such as phytic acid found in legumes such as soy beans, may inhibit our absorption of nutrients such as iron and zinc. By fermenting these foods, however, we remove these ‘anti-nutrients,’ making their nutritional content more accessible to us. The same benefits have been reported for fermented batters, including increased mineral availability, lower glycemic responses, and greater protein breakdown.

Furthermore, by increasing the beneficial bacteria in your gut, you may increase their ability to produce B vitamins and vitamin K.

Potential to boost mood and behaviour.

Our understanding of the gut and how it affects our mood and behaviour is rapidly evolving, and fermented foods appear to play an important role. Certain strains of probiotic bacteria, such as Lactobacillus helveticus and Bifidobacterium longum, found in fermented foods, may alleviate anxiety and depression symptoms. Another strain, Lactobacillus casei Shirota, may also influence cortisol production and reduce physical stress symptoms.

May benefit heart health

The risk of heart disease appears to be reduced when fermented foods are included in a healthy, balanced diet. Modest reductions in blood pressure and improvements in cholesterol balance could be among the mechanisms at work.

Is fermented food suitable for all?

Most people can safely consume fermented foods, but some people, like those who are histamine intolerant, may experience side effects. Additionally, you might experience symptoms like bloating and flatulence if you’ve never eaten fermented foods or are not accustomed to a diet high in fibre.

Someone who is seriously ill or immune-compromised should be introduced to fermented foods cautiously and with the help of a doctor or other healthcare provider.

When making your own fermented foods, always follow recipes, use sterile equipment, and pay close attention to fermentation times and temperatures.

References:
Health benefits of fermented foods
Preparation of idli batter, its properties and nutritional improvement during fermentation

Fermentation is an ancient method of preserving food and beverages that has been used since long before refrigeration.