Digestion Health: Fermented. Delicious. Lively – Health for Your Gut

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Have you ever wondered how to get the most nutritional value from your food? Imagine taking your plant-based diet to a whole new level—one beyond your wildest dreams. One of my secret weapons that makes this possible is fermented foods. I must admit, I absolutely love them.

A few years ago, I attended a multi-day symposium in Zurich on #onehealth—covering the health of humans, animals, plants, and our Earth. Gut health and fermentation were major topics of the internationally attended lectures. Super interesting. In a fermentation cooking class, I started making my first sauerkraut. Just water, salt, and cabbage—no additional cultures—began the experiment.

As I massaged the chopped cabbage leaves to release the juices and soften the cabbage, I genuinely felt joy and a connection with this living food. I took the filled jars home. Admittedly, the weeks of waiting were marked by scepticism about whether this jar with its unrefrigerated contents would actually produce something edible. The result was surprising: crunchy, tangy sauerkraut. Since then, I've been enthusiastic and fascinated by the possibilities of fermentation.

• What is fermentation and how does it actually work?
• Why are fermented foods so healthy?
• Why does fermentation have such a long tradition?
• What are the top 5 fermentation stars?
• How to make your own kimchi

Fermentation, simply put, is pretty genius. You take something already delicious, sprinkle a little “fermentation magic” on it—essentially microbes like bacteria, fungi, or enzymes—and your food transforms into a completely new, extremely healthy product. Perfectly, these microorganisms are often already present on the surface of the foods.

The food is then sealed airtight to start the fermentation process. A widely used method is brine fermentation. This process produces gases, alcohol, or acids that not only provide the characteristic taste but also preserve the product for longer. Although fermentation might sound unusual at first, it's an ancient technique found in many of our favourite foods, from sourdough bread to cheese and black tea. This traditional method opens a world of culinary discoveries and helps naturally preserve foods.

Fermented foods are true powerhouses for health, offering a variety of positive effects:

1.     Promotes Gut Health

Lactic acid bacteria produced during fermentation create a slightly acidic environment in the gut. This keeps harmful germs at bay and provides ideal conditions for beneficial microorganisms to thrive.

2.     Supports Digestion

The beneficial bacteria in fermented foods ease digestion and improve nutrient absorption in the body.

3.     Boosts the Immune System

A healthy gut flora, supported by fermented foods like sauerkraut and sourdough bread, plays a crucial role in a strong immune system. A diverse bacterial culture in the gut enhances the body's ability to fight off pathogens effectively.

4.     Vital in Old Age

With age, the immune system often weakens. A rich bacterial diversity in the gut can help slow this weakening and extend healthspan—the period of life spent in good health.

5.     Increases Vitamin Content

Fermentation produces essential vitamins like Vitamin C and various B vitamins, further enhancing the health benefits of fermented foods.

6.     An Eco-Friendly Multi-Talent

Fermentation reduces food waste by extending the shelf life of products, operates energy-efficiently compared to other preservation methods, and promotes the sustainable use of local and seasonal ingredients, significantly reducing the carbon footprint.

Fermented foods have held a central place in the diet of almost every culture throughout human history—whether it's sauerkraut in Germany, kimchi in Korea, or tempeh in Indonesia. In earlier times, fermentation was an essential way to preserve food, making survival and the development of civilization possible.

With industrialization and the invention of modern preservation methods like pasteurization and chemical preservatives, these traditional techniques fell into obscurity. While intensive food processing has afforded us long shelf lives, at what cost? Chemical additives in our processed foods can be more harmful than we realize. There is evidence suggesting they attack the beneficial bacteria in our gut.

There is still much to explore. Fortunately, today we are experiencing a resurgence of interest in fermented foods, which not only offer a natural way of preservation but also enrich our diets.

1. Sauerkraut: A classic that sailors consumed to prevent scurvy. No wonder—it's rich in Vitamin C, iron, folic acid, and fibre.

2. Apple Cider Vinegar: Made by fermenting apple juice with acetic acid bacteria. Apple cider vinegar has been used for centuries for medicinal purposes and contains valuable acids and trace elements. Always buy unpasteurised vinegar.

3. Miso: This flavourful paste made from fermented soybeans is no longer a secret of Asian cuisine. It impresses not only with its taste but also with a variety of microorganisms and nutrients like calcium and potassium.

4. Tempeh: A popular meat substitute made from fermented soybeans, providing an excellent source of plant protein along with nutrients like iron, potassium, and magnesium.

5. Kimchi: Combining Chinese cabbage, garlic, ginger, and other vegetables, kimchi is rich in vitamins, fibre, and probiotic bacteria, making it one of the healthiest foods.

Numerous fermented foods can be easily made at home. All you need are fresh ingredients, clean jars, and a bit of patience. Give it a try!

Preparation

1. Halve the white cabbage, remove the stalk, and cut the cabbage into strips about 1 cm wide. Mix with salt and 1 litre of water in a large bowl, knead lightly with your hands. Leave the cabbage to soak for 3 hours, ensuring it is just covered with water.
2. Meanwhile, for the seasoning paste, bring 175 ml of water with rice flour to the boil in a pan, stirring until the liquid thickens. Mix with chilli powder and allow to cool.
3. Drain the cabbage and return it to the bowl. Fill with plenty of cold water, rinse well, and drain. Repeat this process twice more. The cabbage should still taste somewhat salty. Squeeze and drain the cabbage well.
4. Finely chop garlic and ginger. Mix with honey into the seasoning paste. Cut the onion, carrot, and apple into bite-sized pieces. Add to the cabbage along with the seasoning paste. Mix everything well, massaging the seasoning paste thoroughly into the vegetables.
5. Rinse jars and lids with hot water and allow to drain. Fill the kimchi into the jars without air bubbles, leaving about 2 cm of space at the top, and press down firmly. Cover the jar with cling film and close with the lid.
6. Leave the kimchi in a dark place for 2–3 days at room temperature until bubbles form. Lift the lid and cling film to release the gases that have formed. Cover again and place in the fridge for at least 5 days. Taste daily until the kimchi has reached the desired level of fermentation.