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History of Fermentation

Neolithic Times: 7000 BCYeast Fermentation - wine, and leavened bread

Neolithic Times: 3000 BCBacteria/Mold Fermentation - Cheeses

Asia: 1000 BCFermented Soy & Milk Products - Yogurt, miso, soy sauce

Worldwide: 500 BCPickles, preservation of food

Worldwide: 1700’sVinegar, soured wine

Germany: 1800’sYeast fermentation: Beer

USA: 1945-50Vitamins and Antibiotics

Worldwide: 1960-PresentProduction of Amino Acids and Protein foods and Algae

Timeline adapted from: CHEMICAL ENGINEEERING AND CHEMICAL PROCESS TECHNOLOGY – Vol. V - Fermentation

Products - K. Chojnacka

France: 18571st study on fermentation & pasteurization

Fermentation – A Mystery & Miracle?

Bacchus – the God of Wine

Japanese praying at their shrine near the Miso brewery

So why do we think eating Fermented Foods is so important?

• 80% of your immune system is in your digestive system

• A Healthy Gut leads to Optimal Health

Your Gut is Your Second Brain

Dr. Natasha Campbell-McBride a Russian-trained neurologist,

Your gut is quite literally your second brain, as it

originates from the same type of tissue as your brain!

During Fetal Development

Central Nervous System

Enteric Nervous System

So What Do Fermented Foods Do?

• Pre-digest food outside of the body• Foods exposed to healthy bacteria causing them to start

to break down – making them easier to digest• Our bodies can absorb more nutrients.

Good Bacteria Vs Bad Bacteria

• There are 400 different species/strains of friendly bacteria in our digestive tract

• To maintain good health, we should have 80-85% good bacteria

For us to Remain Healthy

What leads to Dybiosis?

1. Putrefying, rotting proteins in our intestine

Putrefied Meat

Good Bacteria

Bad Bacteria

What leads to Dybiosis?

2. Excessive Antibiotic Consumption

Directly

Indirectly

What leads to Dybiosis?

3. Consuming too many Artificial Chemicals & Preservatives

What leads to Dybiosis?

4. Eating Too Much Sugar

What leads to Dybiosis?

5. Eating Too Many Refined Grains

What leads to Dybiosis?

6. Taking Too Much Medication

What leads to Dybiosis?

7. Drinking unfiltered water – too much chlorine and fluoride

What leads to Dybiosis?

8. Poor Digestion & Constipation

What leads to Dybiosis?

9. Living a Stress-Filled Lifestyle

What leads to Dybiosis?

10. Living in a Dirty Polluted Environment

What leads to Dybiosis?

11. Washing your hands with antibacterial soap or using antibacterial cleansers e.g Purell, Germ-X etc.

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Having more Bad Renters Than Good Renters leads to:

Tell Tale Signs that Unhealthy Bacteria have taken over too much Real Estate in your Gut

1.Gas and bloating2.Constipation or Diarrhea3.Fatigue4.Nausea5.Headaches6.Sugar cravings, and

cravings for refined carb foods

7.Depression8.Lowered immunity9.State of Bowel Movement10.Lifeless hair and skin

Health Benefits of Fermented FoodsFermented foods are packed with Probiotics, which help restore our internal balance and increase our

vibrancy and overall health by:

1. Improving digestive functions

2. Improving our liver function

3. Improving resistance to allergies

4. Improving vitamin synthesis, specifically the manufacturing of B vitamins

5. Increasing energy

6. Improving the absorption of nutrients

7. Helping to eliminate bloating

8. Improving hearburn

9. Improving metabolism and change the amount of fat the body absorbs

10.Improving our mood

11.Improving our immune system

12.Helping patients recover from chemo and radiation after effects.

Should I take Probiotics as a Supplement?

When looking for a probiotic supplement

look for these 5 criteria:

1. The bacteria strains in the product must be able to survive your stomach acid and bile

2. The bacteria strains must have health-promoting features.

3. The probiotic activity must be guaranteed throughout the entire production process, storage period and shelf life of the product.

4. There is a high culture count of a variety of highly beneficial strains.

5. Some products might have this wording: “intestinal delivery system”

Reputable Brands of Probiotics products in the market

from probiotics.org

1. Garden of Life Primal Defense Ultra Probiotics

2. Dr Mercola's Complete Probiotics

3. Renew-Life

4. Dr. Ohhira Probiotics 5. Culturelle

6. Yakult

7. Jarrow 8. Bio+K

9. Udo's Choice Probiotics 10. GT's Kombucha

Easy Ways to Get Fermented Foods into Your Diet

Yeast Ferments

– Sour Dough Breads, Injera Bread

Easy Ways to Get Fermented Foods into Your Diet

Dairy/Vegan Dairy Ferments • Yogurt• Yogurt Sauces• Kefir• Lassi• Buttermilk• Farmers Cheese• Raw Cheese• Sour Cream

Easy Ways to Get Fermented Foods into Your Diet

Bean Ferments • Miso• Tempeh• Natto• Tamari Sauce• Shoyu Sauce• Dosas• Idlis

Easy Ways to Get Fermented Foods into Your Diet

Vegetable Ferments • Sauerkraut• Kimchi• Fermented Veggies

Benefits of Eating Raw Sauerkraut

• Get beneficial lactobacilli and enzymes that are naturally present in the vegetables

• Not loaded with refined salt and not pasteurized• Helps you digest the grains, proteins and starches in other food• Helps to maintain our body’s enzyme reserves• Attack the toxic sludge and loosen hard fecal matter• Replenish the good flora in our gut• Help us feel full and reduce the cravings for sweets• Give you radiant looking skin

Raw Sauerkraut Demonstration (see your handout)

What You Will Need:

2 Small Head Organic Green Cabbages or 1 Large Head Organic Green Cabbage - shredded in a food processor (

pull off 2-4 of the larger outer leaves and set aside the whole leaves)

3 TB Himalayan Pink Salt

2 Jalapeno Peppers (finely chopped) - Optional

 

To Make Sauerkraut: • Run the glass jars and the lids and rings in your dishwasher. Use heat dry, and Leave in the clean dishwasher until ready for use.• Using your food processor shred your cabbage and place in a large mixing bowl. • Sprinkle the salt all over the shredded cabbage as you go. • Using your hands knead the cabbage to squeeze out as much water as you can. • Once the cabbage is all slushy looking, stir in the sliced jalapenos with a wooden spoon.• Remove the glass jars from your dishwasher and place on kitchen counter• Using a pair of tongs fill the wide-mouthed jars with your cabbage mixture, tamping and packing down as much as you can allow the water to submerge the cabbage. The tamping

packs the kraut tight in the jar and helps force water out of the cabbage.• Fold the larger outer leaves into a tight roll or a wad, and place them on top of the mixture to fill that 2-inch space. • Loosely close the lid. (Note: don’t tighten lid or your kraut will explode!)• Place on paper towel (since the liquid bubbles over and makes a mess on your counter) in a dark unobtrusive spot in your kitchen for one week - making sure to cover the jars with a

towel so that gnats won't get to them. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer - here the kraut can keep improving for months.

• Check the kraut every day or two. The volume reduces as the fermentation proceeds. • You will see the fermentation process in 1-2 days as you see the mixture bubbling (good sign) means the healthy Probiotics are teeming. Sometimes mold appears on the surface.

This is called "scum". Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the lid. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes.

• I like it best after a week. Open the jars, remove the outer cabbage leaves, and discard. • Tighten your lids, and place sauerkraut in the refrigerator (this slows down the fermentation process). • The sauerkraut will keep in your refrigerator for up to 1 month. 

Recommended Reads:

• Wild Fermentation by Sandor Katz

• The Art of Fermentation by Sandor Katz

References:

• History of Soybeans and Soyfoods: 1100 B.C. to the 1980s by William Shurtleff and Akiko Aoyagi

• http://www.explorecuriocity.org/• http://www.mercola.org• The Beauty Detox Solution book by Kimberly Snyder, C.N.• Aoyagi• Wild Fermentation Book by Sandor Katz• Green Med Info: Probiotics-February 24, 2011

The British Journal of Nutrition July 2010;104(2):227-32

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