What Is Fermentation? Know Health Benefits Of Fermented Foods

Fermentation involves the preservation and transformation of food through the action of benign bacteria. From homemade meals to restaurant dishes, this technique has been passed down through the ages.

Fermentation: Know What It Is And Its Health Benefits

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Fermentation, an age-old culinary technique, is one of the most fundamental components of all cuisines. From homemade meals to restaurant dishes, this technique has been passed down through the ages. Whether it's Idli, sourdough bread, yoghurt, kosher dill pickles, or brie cheese- fermented foods, which are currently trending, have been integral to our diets. This natural alchemy, where food is transformed by beneficial bacteria, yeast, or other microorganisms, doesn’t just elevate the nutritional value of what we eat— it also nurtures gut health and boosts overall well-being.

How Fermentation Is Done:

Fermentation involves the preservation and transformation of food through the action of benign bacteria. Typically, these beneficial microbes, often lactic acid bacteria, consume the sugars and carbohydrates in the food and convert them into substances like acids, carbon dioxide, and alcohol, which then act as natural preservatives.

Both fermenting and pickling are ancient food preservation techniques that have been part of Indian food culture for as long as we can remember.

Health Benefits Of Fermented Foods:

One of the most beneficial properties of fermented food is the probiotic content. They are the beneficial bacteria that contribute to a healthy gut. A balanced gut helps better digestion, enhances nutrient absorption and strengthens the immune system. Regular consumption can help maintain a healthy digestive tract and potentially alleviate issues like Irritable Bowel Syndrome (IBS) and constipation.

Fermented food also helps with boosting the assimilation of essential nutrients. Fermentation breaks down the compound that curbs nutrient absorption by the body, enhancing the accessibility of vitamins and minerals and making them easily digestible. It produces beneficial compounds like B vitamins and minerals, further boosting the nutritional value of the food. Fermented soy foods have higher nutritional value, like iron and calcium, compared to their non-fermented counterparts.

 

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The Culinary Potential Of Fermented Food:

If you want to elevate the taste of your dishes, you should include fermented food in them. The kick that fermented foods have, is a game changer, turning your dishes from ordinary to extraordinary. The tangy, umami-rich taste of fermented foods can enhance a wide range of dishes. From kimchi, which brings a spicy kick to your rice bowls or noodles, to Sauerkraut, a German fermented food made of raw cabbage- we can never go wrong with fermented food items. Fermented foods add creative versatility to the culinary world, inspiring chefs to experiment and develop new flavours and dishes.

As we focus on mindful and eco-friendly ways of eating, fermentation is a great way to be more sustainable. It helps with preserving food, reducing food wastage and extending the shelf life of perishable items. Additionally, fermented food often requires fewer ingredients and less energy compared to other preservation methods.

(Mubarika Noor is pursuing M.A. (Mass Communication) from Aligarh Muslim University)