Fermented Foods & Probiotics:Building a Beautiful Microbiome

Cristin Stokes, RDN, LNMUS Wellness

Workshop Description•Not all bacteria is bad for us! Fermented and cultured foods are teeming with live & active cultures-- bacteria that are actually beneficial to our health! Discover the process and equipment needed to make some of these foods at home, and how to incorporate more of these foods into your diet for a healthy, happy, and balanced microbiome.

Fermentation: Defined• Transformation of food using bacteria, fungi, or the

enzymes they produce via anaerobic metabolism to produce acid or alcohol

• Examples of fermented foods: Sauerkraut, yogurt, kombucha, miso, kefir, tempeh, kim-chi• But also bread, cheese, beer, wine

Reasons to ferment foods at home• Simple

• Inexpensive• Eden foods sauerkraut: $4.45• Homemade sauerkraut: $0.70

• Preservation of culinary traditions

• Less food waste

• Flavorful

Science of Fermented Foods• Lacto-fermentation most common• Lactobacillus bacteria

• Sugar Lactic acid

• Acetic acid fermentation• Acetobacter bacteria

• Ethanol Vinegar

• Alcohol fermentation• Strains of yeast

• Juice Ethanol

Science of Fermented Foods• Lacto-fermentation:• Create a selective environment lactic acid bacteria to thrive; molds &

other oxygen-dependent organisms unable to grow• Lacto bacteria anaerobic, salt tolerant

• Wild fermentation• Veggies naturally covered in bacteria, molds, and yeasts

• Cultured fermentation• Whey• Dried starter cultures• Brine from a previous ferment• Kombucha SCOBY• Kefir grains

History of Fermentation• Earliest record of fermentation: 6000 B.C. in the Fertile Crescent

• Nearly every civilization since has included fermented foods as a regular dietary staple• Asian cultures in particular

• Means of extending the harvest

• Preservation without refrigeration• Can help protect against food borne illness in regions with poor sanitation

• Slows down nutrient loss• Used for vitamin C to prevent scurvy in sailors

Safety of Fermented Foods• “One of the oldest & safest technologies we have” – Fred Breidt, USDA

vegetable fermentation specialist

• Can be safer than raw foods!

• Botulism, Salmonella, E.coli, Listeria can’t survive acidic environments

• Still follow basic food-safety guidelines & cleanliness

• Reasons to throw out:• Rotten egg or Swiss cheese smell• pH above 4.6• Thick layer of colorful mold• Unpleasant taste

Health Benefits of Fermented Foods• Breakdown of nutrients • Grain, milk intolerances – many people able to tolerate fermented

versions• Breakdown of phytic acid

• Nutrient enhancement & production of micronutrients• Example: B vitamins, vitamin K2• Iron, Mg, Ca, Zn more bioavailable

• Can detoxify certain foods• Example: Cassava tubers, some exotic nuts

• Live, lactic acid bacteria cultures• Promotes healthy microbiome

Human Microbiome• Collection of microorganisms that live in/on the human body• Bacteria in our body outnumber our own cells by nearly 10 to 1• Vast majority are located in our GI tract• Weighs 2-6 lb!

• Symbiotic relationship

Human Microbiome• Benefits of healthy gut bacteria:• Immune defense• Break down nutrients & improve digestion• Produce nutrients- biotin, folate, vitamin K• Body weight regulation (?)• Compete with bad bacteria• Anti-inflammatory• Improvement of GI conditions: IBS, IBD, gastroenteritis, diarrhea• Linked to protection against: Autoimmune diseases (MS, RA,

IBD), type 2 diabetes, metabolic syndrome, autism, neuropsychiatric disorders• Influences serotonin levels

• Gut/brain axis

Human Microbiome• Healthy microbiome =

high level of diversity• More diversity: coffee, tea,

red wine, fruits, vegetables, buttermilk, nuts• High fiber foods

• Less diversity: highly processed foods, whole milk, sugar-sweetened soda

Human Microbiome• Evidence suggests that we may be damaging our gut

microbiota through:• Hyper-hygenic, highly processed food• Clean water• Sanitation• C-section births• Antibacterial soaps

• Supplement type, dose of probiotics not well understood• “Food first” approach might be best

Fermentation Process•What to ferment: • Cabbages• Carrots• Garlic• Soybeans• Olives• Cucumbers• Onions• Turnips• Radishes

• Cauliflower• Peppers• Radishes• Parsnips• Okra• Beans• Tomatoes (green or red)• Lemons• Berries

Not recommended: Dark, leafy vegetables

Fermentation Process (Vegetables)• 1. Chop• 2. Salt• 3. Pack• 4. Wait

Equipment needed: Mason jar or other fermentation vessel, salt, weight, chopped vegetable of choice

Fermentation Process: Chop• Creates more surface area

• Allows juice to be pulled from vegetables

• Makes sugars more available

• Use a brine if leaving whole or in large pieces

Fermentation Process: Salt• Purposes:• Gives lactic acid the competitive advantage• Extends preservation

• Slows fermentation, development of surface molds, and pectin-digesting enzymes

• Dry-salting vs brining• Salt amount typically measured by weight• 2-5% salt

• Unrefined sea salt works best, but any type will do• Can drain & rinse to reduce salt before eating, but rinsing

away nutrients too

Fermentation Process: Pack• Most critical factor for success

• Place a weight on top to keep veggies submerged

• Release carbon dioxide daily to start, then every couple of days

Fermentation Process: Wait• Wait time depends on type of veggies and fermentation conditions

• Keep out of direct sunlight

• 55-75 degree range (72 degrees ideal)• Too hot = too-quick fermentation

• Try your ferment often to see when you like it• Flavors changes, texture changes• Balance of bacteria constantly shifting• Bell curve of lactic acid bacteria

• Ferments can last a very long time in the refrigerator

Fermentation = Pickled??• Pickled: Food preserved in an acidic medium• Fermented: Food preserved via production of acid or alcohol by

microbes

Therefore:• Homemade fermented vegetables = Fermented & pickled• Pickles at the grocery store = Pickled via acidic vinegar and high heat

• Lack the beneficial bacteria of fermented veggies• Fermented foods that are not pickled

• Kefir, kombucha, beer, wine, sourdough bread• Canning: Foods are boiled to kill all bacteria

Other Ferments• Milk• Yogurt• Kefir

• Grains• Sprouting• Sourdoughs

• Beans, nuts, seeds• Tempeh

• Fish, meat, eggs• Wine/beer

Your Daily Dose• Serving suggestions:• Yogurt breakfast bowls• Kefir smoothies• Dressings made w/lacto-fermented mayo, kombucha, or kefir• Fermented garden vegetables• Tempeh as a dinner/lunch protein• Kombucha as a refreshing drink• Sauerkraut on eggs, in sandwiches, or as a pizza topping

Fermentation Resources • The Art of Fermentation by Sandor Ellix Katz• Wild Fermentation by Sandor Ellix Katz• Home Fermentation: A Starter Guide by Katherine

Green• Fermented Vegetables: Creative Recipes for

Fermenting 64 Vegetables & Herbs in Krauts, Kim-chis, Brined Pickles, Chutneys, Relishes and Pastes by Christopher & Kirsten Shockley• www.phickle.com• www.culturesforhealth.com

Questions?

MUS Wellness Resources • www.muswell.limeade.com Incentive Program• www.montanamovesandmeals.com Blog• wellness@montana.edu Email• @montanameals Twitter