Fermented foods : Traditional way of eating, foundation of gut flora (Part 1)

For the last few months or so, I've been having a lot of conversations to some people I know, educating them the importance of eating fermented foods, and incorporating these vital foods into our diet, in regular basis. Some looked clueless, some seemed to know a little bit about it, but most people I spoken to, does not know the importance of integrating these 'ancient' foods into their daily diet and nutrition. Would I blame them? Of course not. Today, I will share with you why having fermented foods as part of out diet is so important to all of us.

First of all, what is fermented foods? Fermentation is one of the oldest forms of food preservation technologies in the world. Indigenous fermented foods such as bread, cheese and wine, have been prepared and consumed for thousands of years and are strongly linked to culture and tradition, especially in rural households and village communities. 

The development of fermentation technologies is lost in the mists of history. Anthropologists have suggested that it was the production of alcohol that motivated primitive people to settle down and become agriculturists. Some even think the consumption of fermented food is pre-human. The first fermented foods consumed probably were fermented fruits. Hunter gatherers would have consumed fresh fruits but at times of scarcity would have eaten rotten and fermented fruits. Repeated consumption would have led to the development of the taste for fermented fruits. 

Bread-making probably originated in Egypt over 3,500 years ago. Several triangular loaves of bread have been found in ancient tombs. Fermentation of milk started in many places with evidence of fermented products in use in Babylon over 5,000 years ago. China is thought to be the birth-place of fermented vegetables. I can't 100% confirm it, but based on what I could remember from what I studied before, these are the information I gathered, but you could always research and find out the origins of where certain fermented foods actually originated. 

Knowledge about traditional fermentation technologies has been handed down from parent to child, for centuries. These fermented products have been adapted over generations; some products and practices no doubt fell by the wayside. Those that remain today have not only survived the test of time but also more importantly are appropriate to the technical, social and economic conditions of the region. 

Fermentation is a relatively efficient, low energy preservation process which increases the shelf life and decreases the need for refrigeration or other form of food preservation technology. It is therefore a highly appropriate technique for use in developing countries and remote areas where access to sophisticated equipment is limited. Fermented foods are popular throughout the world and in some regions make a significant contribution to the diet of millions of individuals. 

In Asia the preparation of fermented foods is a widespread tradition. The fermented products supply protein, minerals and other nutrients that add variety and nutritional fortification to otherwise starchy, bland diets. For instance Soy sauce is consumed throughout the world and is a fundamental ingredient in diets from Indonesia to Japan. In Africa fermented cassava products are a major component of the diet of more than 800 million people and in some areas these products constitute over 50% of the diet. 

Because of the tremendously important role indigenous fermented fruits and vegetables play in food preservation and their potential to contribute to the growing food needs of the world, it is essential that the knowledge of their production is not lost. There is a danger that the introduction of 'western foods' with their glamorous image will displace these traditional foods. Think of it, it's scary, sad and unbearable and accelerate human extinction. Eating too much of SAD (Standard American Diet) and suffering from ED and infertility/reproductive problems? It's not a coincidence folks. 

Fermentation is the slow decomposition process of organic substances induced by micro-organisms, or by complex nitrogenous substances (enzymes) of plant or animal origin. It can be described as a biochemical change, which is brought about by the anaerobic or partially anaerobic oxidation of carbohydrates by either micro-organisms or enzymes. The changes caused by fermentation can be both advantageous and disadvantageous. Fermentation, initiated by the action of micro-organisms occurs naturally and is often part of the process of decay, especially in fruits and vegetables. However, fermentation can be controlled to give beneficial results. Fermentation is a relatively efficient, low energy preservation process, which increases the shelf life and decreases the need for refrigeration or other form of food preservation technology. It is therefore a highly appropriate technique for use in developing countries and remote areas where access to sophisticated equipment is limited.

Now, let's talk about the benefits of fermented foods. Fermenting fruits and vegetables can bring many benefits to people in developing countries. Fermented foods play an important role in providing food security, enhancing livelihoods and improving the nutrition and social well being of millions of people around the world, particularly the marginalised and vulnerable. Fermentation is a cheap and energy efficient means of preserving perishable raw materials. When harvested, fruit and vegetables, undergo rapid deterioration, especially in the humid tropics where the prevailing environmental conditions accelerate the process of decomposition. There are several options for preserving fresh fruit and vegetables including drying, freezing, canning and pickling. However many of these are inappropriate for use on the small-scale in developing countries. For instance the canning of vegetables at the small-scale has serious food safety implications and contamination with botulism is a possibility. Freezing of fruits and vegetables is not economically viable at the small-scale. Fermentation requires very little sophisticated equipment, either to carry out the fermentation or for subsequent storage of the fermented product. It is a technique that has been employed for generations to preserve food for consumption at a later date and to improve food security.

Fermentation processes can result in increased levels of vitamins in the final product. Some of the fermented beverage such as Sorghum beer in Southern Africa, Palm wine in West Africa, Idli in India, etc. I know I do not encourage consuming alcohol, but I'm just providing some of the examples of fermented beverages available around the globe. 

Microorganisms contain certain enzymes, such as cellulases, which are incapable of being synthesised by humans. Microbial cellulases hydrolyse cellulose into sugars which are then readily digestible by humans. Similarly pectinases soften the texture of foods and liberates sugars for digestion. Fermented foods are often more easily digestible than unfermented foods. Lactic acid fermented weaning foods are traditionally produced in developing countries, both to improve the safety of the food and to improve its digestibility. Starchy porridges are commonly fed to weaning infants in developing countries. By acidifying the porridge through lactic acid fermentation, starch is hydrolysed into shorter chains of glucose and dextrose, which reduce the viscosity of the porridge and increase its energy density. Thus the child is more able to meet its energy requirements.

How about medical benefits? There are many traditional beliefs about the medicinal properties of fermented food products. Anyone heard of Koumiss? It is a fermented milk product in Russia has been used to treat tuberculosis. Imagine, fermented milk able to treat PTB? That's just awesome! Fermentation can improve the flavour and appearance of food. One important area is the creation of meat-like flavour. Over the years, Sudanese women have developed products to replace meat in their diets. This include 'kawal', fermented wild legume leaves. Fermented vegetables such as pickles, and sauerkraut are used as condiments to enhance the overall flavour of the meal. 

In the next post, I will write more about principles of fermentation of foods, and also different types of these ancient foods. Stay tuned.