By Eli Follick
My grandfather used to have a wooden barrel in an unused back bedroom. Every year, he would take my sister and me to the market, where he would buy two full cases of red grapes. We would watch as he lowered the grapes into the barrel that he had pre-filled halfway with water and sealed the barrel with a layer of gauze fabric. I don’t know if he added anything else, such as yeast, to the water. About once a week, he would ask us to sniff the contents and tell him what we thought. By about the third or fourth week, we began to enjoy the aroma, which grew sweeter and sweeter with time. For the holidays, he would bottle the liquid and entertain family and friends, serving some up to drink. He was very proud when someone would ask if they could have a bottle to take home.
The drink was hands-down one of the better gifts anybody could imagine. This was also how I got to witness fermentation, though it wasn’t until a few years later that I understood the process that I had seen. The National Institute of Health defines fermented foods and beverages as those produced through controlled microbial growth. “In recent years, fermented foods have undergone a surge in popularity, mainly due to their proposed health benefits,” the NIH states.
Fermented foods can still be made at home and are readily available in most supermarkets. According to the United States Department of Agriculture, Agricultural Research Service, they are an ideal addition to a healthful diet. Here are just a few listed by the USDA:
Kefir – Kefir is a fermented milk drink that can be consumed either on its own or used in place of buttermilk. It is made by adding kefir grains to milk and allowing it to ferment for 10-24 hours. There is some evidence that kefir can help enhance blood sugar control in Type 2 diabetes, and aid in gut health, weight loss, and inflammation. It is a source of vitamins A, B, C, and K, as well as magnesium, calcium, and phosphorus.
Kimchi – Kimchi is a fermented vegetable mixture including cabbage, radishes, leeks, cucumbers, or sweet potatoes. There is some evidence that kimchi may help lower cholesterol and improve sugar levels. The probiotics in kimchi may improve gut health. Depending on the vegetables used, kimchi also is a good source for vitamins.
Sauerkraut – Sauerkraut is fermented cabbage. Raw sauerkraut is a good source of probiotics, which may help your gut. It is also a good source of fiber, vitamins C and B6, and iron.
Yogurt – Yogurt is made by mixing bacteria into milk. The USDA points out that many studies show yogurt can help improve gut and heart health, and reduce the risk of some cancers and Type 2 diabetes. Yogurt is also a good source of protein, calcium, phosphorus, and B vitamins.
Some cheeses – Most cheeses are made with fermentation. Cheddar, parmesan, Swiss, and some cottage cheese contain probiotics that are important for gut health. Cheese is also a good source of calcium. However, it is worthwhile to limit servings since cheese can be high in sodium and saturated fat.
Sourdough bread – Sourdough starter is made by fermenting a mixture of flour, water, and salt. A small amount of the starter is mixed with more flour and water to make the bread dough. Sourdough bread contains some probiotics that survive the baking process. This helps gut health.
Apple cider vinegar – Apple cider vinegar is made by adding yeast to apple juice. Some of the bacteria in the mix may be probiotic. Possible health benefits include improved blood sugar and cholesterol levels.
There are many ways to include fermented foods in a daily diet plan. Just remember to check with your health care provider before making any significant changes. I began by using sauerkraut on hot dogs along with mustard and later added sauerkraut to some of my salads and sandwiches. I even tried it in an omelet.
Next up on my list was Kefir. I liked it so much as a drink that I tried substituting it for cream in my morning coffee and poured over cereal. My favorite use of it has been as a substitute for buttermilk when I make homemade ranch dressing.
Check the internet for recipes on how to make fermented foods at home and ways in which they could enhance your health.
