The fermentation is a process during which microorganisms such as bacteria or yeasts transform the carbohydrates present in foods into acids, gases or alcohol. For example, wine results from a fermentation of the sugar in grape juice under the action of yeasts.
During lacto-fermentation (lactic fermentation), the carbohydrates present in foods are transformed into lactic acid by the lactic bacteria they contain. If you’re lactose intolerant, don’t avoid all lacto-fermented products! The term ‘lactic’ simply refers to the fact that lactic acid was first isolated from milk.
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Here are 4 lacto-fermented foods to add to our plates. See after the list for more details on lacto-fermentation and its benefits.
1. Sauerkraut
Sauerkraut is one of the most commonly consumed lacto-fermented foods! It is made from cabbage to which a brine (a mixture of water and salt) is added. Rich in probiotics and vitamin C, it contributes to the proper functioning of the immune system. It is said to have helped Captain Cook’s crews prevent scurvy.
How to eat it : sauerkraut is available raw or cooked. To make your own sauerkraut, cabbage is fermented with brine in a sauerkraut crock. It can be paired with fish (haddock, salmon) and shellfish to make a seafood sauerkraut or enjoyed in a salad.
2. Kefir
Kefir is a beverage originating from the Caucasus. There is milk kefir produced from animal milk to which yeasts and cultures are added. And fruit kefir made from fruit, water, sugar, and water kefir grains. A true concentrate of lactic bacteria, kefir has a probiotic effect as shown by this study.
How to consume it : milk kefir can be found in many stores. To soften its slightly tart flavor you can add a natural syrup or honey. Kefir is also available in powder form or as kefir grains to make your own beverages.
3. Natural sourdough bread
Natural sourdough starter is obtained from the fermentation of cereals. Traditionally it is made from wheat or rye flour. After adding water and salt, fermentation begins. Fermentation may generate antioxidants and prebiotic compounds, as suggested by this study.
How to consume it: it is recommended to eat sourdough bread made from organic flours. The preparation starts with a “starter” made of water and flour. Then the starter is fed with a mixture of water and flour. The mixture will start to bubble and release a tangy smell.
4. Miso
Miso is a staple ingredient of Japanese cuisine, made from a paste of fermented soy. Soy miso is a source of complete plant proteins. Its fermentation is accompanied by an increase in populations of probiotics, which promotes good digestive health.
How to consume it: its taste is described as umami (the fifth taste). You can find it in Japanese grocery stores and organic shops. It can be used to season meats, in soups, broths, or wok dishes.
Lacto-fermentation, bacteria that transform sugars
What is lacto-fermentation?
Among the foods eligible for lacto-fermentation are the most vegetables, such as the famous sauerkraut! Fruits are used less often. Indeed, you have to learn to appreciate their taste after lacto-fermentation, which is slightly vinegary and salty. Fermented dairy products like kefir are another example of lacto-fermented foods. Grains can also undergo this kind of transformation (bread sourdough).
Fish is also a good candidate. This is the case, for example, with nuoc mam sauce, widely used in Asian cuisine. It comes from the fermentation of fish in a brine (a mixture of water and salt).
During lacto-fermentation, the lactic bacteria naturally present on the surface of foods will nibble on the sugars and convert them into lactic acid. This reaction leads to an increase in the lactic bacteria population and an increase in the acidity of the environment. This process occurs in an oxygen-free environment.
What are the main benefits of lacto-fermentation?
Lacto-fermentation is an amazing reaction! Indeed, it increases the amount of certain nutrients in foods. This study on the nutritional quality of fermented bitter melon and fermented fenugreek leaves highlighted an increase in vitamin C and vitamin B12 compared to raw vegetables.
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During lactic acid fermentation, populations of lactic bacteria will increase in foods. This will create a reservoir of probiotics (good bacteria) beneficial for our microbiota. These bacteria offer many benefits such as strengthening the immune system or an anti-inflammatory role.
Also read 12 prebiotic foods: the best fibers to boost the health of our microbiota
Lactic acid fermentation makes foods more digestible. For example, it reduces the amount of lactose in milk kefir. In addition, the fibers of lacto-fermented vegetables are partially pre-digested by lactic bacteria, making them more easily absorbed by the body. By lactic-fermenting vegetables rich in prebiotics, we provide the body with fiber that serves as fuel for our beneficial gut bacteria.
Lacto-fermentation, what precautions?
Lactic acid fermentation requires certain precautions. In particular, you should wash your hands carefully, use airtight containers, and follow the fermentation times. Experts can guide you in preparing your recipes.
