Fermentation, is the transformative action of micro-organism broadly speaking.

For biologists has a much more specific meaning. It’s the production of energy without oxygen.For the most part, fermentations are anaerobics such as alcohol, sauerkraut. But, others like kombucha, tempe require oxygen.This why I prefer the broader meaning, the transformative action of microorganisms. In the fermentation process, the natural bacteria feed on the sugar and starch creating acids such as lactic acid and some alcohol.This acids break down the cell walls of the food and the nutrients are predigested by the beneficial bacteria, resulting in a richer nutrient food.

Fermentation transforms food in 4 ways:

Pre digestion, the microorganisms that are transforming the food are digesting it, resulting into dense compound nutrients. And they get broken down into elements that are easier to digest.They become more bio available to us. Food gets broken down into a more digestible form.
Nutrient enhancement, fermented foods have higher levels of vitamins. Nutritional yeast is an example and fiber accumulation is another example of nutrient enhancer.They are rich in phytonutrients, antioxidants, enzymes.Higher bacteria content such as bifidobacteria and lactobacillus that improves digestion and gut health. Example: If you try to eat cabbage, raw or cooked you might get some gastric distress.Try eating sauerkraut, and the odds are you will feel great.Vitamin C in cabbage becomes more available when it is fermented. Creates beneficial enzymes, B vitamins, Omega 3 fatty acids and various strains of bacteria.
Lactic acid bacteria, is very beneficial to us. And humans have an inter relationship with this bacteria because human body produces glycogen that support a community of latoacid bacteria that allow us to reproduce.
Preserves food. This is an ancient tradition to preserve food. People would cross the oceans with their own cultures, their traditions, their culture identity.

Types of fermentation:

• Wild fermentation:

Based on organisms that are spontaneously present in the food or sometimes from the air, we are fermenting. Example, sauerkraut, is a manipulation of environmental conditions to encourage the growth of certain type of organisms and simultaneously discourage the growth of other unwanted organisms. If we leave them submerged under water, deprives them from the flow of oxygen and the moldes don’t grow and instead, you have lactic acid. If you leave them exposed to the air, mold will grow, see that’s all there is to it.

• Fermentation with a culture:

Is when a specific type of organism is introduced to the food. Yogourt can be an example, you take a batch of that food and introduce it in the other food.

Some things are fermented with a culture. Example: wine, yogurt, bread, kefir

Some things are fermented without a culture. Example: manipulation of environmental conditions. Kimche, sauerkraut and fermented beverages that don’t have a starter.

Common fermented foods:

Foods that don’t use a culture to ferment

Sauerkraut, kimchi, pickled. Do not mix true pickled with the store-bought bottled pickles that are heated at high temperatures that kill the healthy bacteria.

Foods that use a culture to ferment

Kombucha tea made from black tea or green tea. It is made by adding the colony of bacteria with the sugar and tea and allowing the mix to ferment. The resulting liquid contains B rich vitamins, vinegar, and prebiotics.