Traditional cultures throughout the world practice the art of fermentation. Fermentation was born out of practicality – needing to preserve the harvest of summer – but we even see fermenting in tropical peoples who have no need to preserve food. This is because fermentation infuses our foods with probiotics – that is beneficial bacteria. These bacteria, when ingested, populate the intestinal tract and interact with the body in a multitude of ways making it not only an essential aspect of a traditional diet but necessary for healing diet protocols.

Probiotics can help strengthen the immune system but how they exactly work remains largely a mystery. Some bacteria stimulate the immune system, some help fight infection and others have shown to be helpful in both diseases of compromised immune systems and disease of excessively activated immune systems.

There is also body of research that suggests that probiotics can be useful in treating depression. The premise is that our gut bacteria produce neurochemicals. Neurochemicals are molecules that play a role in brain activity by influencing how we think and feel. They include serotonin, GABA, Dopamine, Aceytlcholine and Norepinephrine. 90% of the serotonin is actually produced in our GI tract. It stands to reason that if we have healthy gut bacteria then they can produce sufficient neurotransmitters to regulate our mood.

There are 35,000 possible different organisms that inhabit our GI tract. They all have different jobs so to get the most benefit from probiotics it is best to consume as many different strains as possible. You get far more variety from fermented foods than you do from any supplement. When you ferment your own vegetables at home, the probiotic strains will vary from batch to batch, thereby providing far greater diversity than you can get from a supplement. For example, analysis of different sauerkraut fermentations yielded a total of 686 probiotic strains. By contrast, most probiotic supplements contain between 2 and 9 strains. Fermented beverages like kombucha and kefir regularly contain upwards of forty probiotic strains.

It is generally accepted that it is more beneficial to consume probiotic foods in small amounts throughout the day instead of a large amount in one sitting. When you first start consuming these foods, it is a good idea to start slow (as little as a teaspoon) and see how your feel. If one probiotic food does not work for you, try another.

So what are fermented foods?

Fermented foods are typically raw foods and require little but vegetables, salt and time. However, in the case of kefir and kombucha, some also require a starter culture. Pickled foods are not necessarily fermented. If they have been preserved in an acid medium like vinegar, they are not fermented and do not offer the probiotic value.

Here are some examples of fermented foods:

▪ Raw, unpasteurized sauerkraut

▪ Raw, unpasteurized, wild or lactofermented vegetables (kimchi, beets, carrots, pickles

▪ Raw, unpasteurized, wild or lactofermented fruits (relishes, salsas)

▪ Kefir

▪ Kombucha

▪ Beet and other vegetable kvasses

Fermented foods are like science projects. You set them all up and then you wait and watch for the changes to occur. I think the drinks are one of the easiest places to start. Try these:

You have some decisions to make when you ferment vegetables. Are you going to use the basic recipes of just salt, water and vegetables? Use kefir whey or a starter culture?

Let’s start with the BASIC RECIPE first:

A head of cabbage

1 to 2 tbsp Celtic sea salt (Salt will make your vegetables crunchy, without it they are soft and limp).

water

Remove outer leaves of cabbage. Shred cabbage into desired length. You can use a food processor or by hand. Pack cabbage into jars (will take 2 quart size jars). Cover with water. Add salt. Use outer leaves to push and hold the vegetables under water. Leave 2 to 3 inches for kraut to expand. Set in a cool place, out of sunlight for 6 days. It will expanded and bubble. That is the fermentation and lactic acid developing. You can really add any kind of vegetables you want. Check it and push down the vegetables if they come up above the water. When exposed to air the cabbage will mold if left like that for a while. It won’t hurt anything if it happens, just scoop out the vegetables above the water and push the other ones down below the water. After 6 days place in the refrigerator. They will last at least 9 months or longer in your fridge.

When using kefir whey – follow these instructions to get the whey: http://www.culturedfoodlife.com/how-to-make-kefir-whey-and-kefir-cheese/. Add ¼ cup of whey to each quart-size jar and proceed with basic instructions.

To use a starter culture like Caldwell’s Starter Culture, add ½ package of the starter to 1 tsp of sugar or fruit juice. This will enable the starter to become active. Do not worry about the small amount of sugar. The good bacteria will eat this sugar long before you get do. Split the starter between your two quart-size jars and proceed with the basic instructions.

You can ferment any root vegetable like carrots, beets or sweet potatoes. Experiment and add carrots, garlic or ginger for extra flavor. Remember this is a science project so keep experimenting till you find the combination of flavors that make you happy.

Here are some other fermenting projects:

Salsa

Pickles

Ketchup

Happy Fermenting!