How Fermentation Works

Did you know fermentation boosts the nutrient content of your food? Yup, it’s true! Here’s how

1. Breaking down complex compounds: During fermentation, microorganisms like bacteria and yeast break down complex molecules, such as proteins, starches, and fibers, into simpler, more digestible forms. This makes the nutrients in fermented foods more bioavailable, meaning your body can absorb them more easily. For example, in soybeans, fermentation converts proteins into amino acids, which are easier to digest and use.

2. Producing beneficial compounds: Fermentation can actually create new nutrients. For instance, some bacteria synthesize vitamins like B vitamins (B12, folic acid) and vitamin K during the fermentation process. Foods like tempeh (fermented soybeans) and kimchi can contain higher levels of these vitamins than their unfermented counterparts.

3. Enhancing mineral absorption: Fermentation can reduce compounds like phytic acid and tannins in foods. These compounds are known as "anti-nutrients" because they bind to minerals like iron, calcium, and zinc, making it harder for the body to absorb them. Fermentation breaks down these anti-nutrients, improving the absorption of essential minerals.

4. Boosting antioxidants: Some fermented foods show increased levels of antioxidants compared to their raw forms. For example, the fermentation of vegetables like cabbage into kimchi or sauerkraut increases the availability of certain antioxidants, which help fight free radicals in the body.

5. Probiotic production: The beneficial bacteria produced during fermentation not only support gut health but also help with better digestion and nutrient absorption. Probiotics themselves can have metabolic effects that aid in nutrient processing.

   References:

   Nkhata, S. G., Ayua, E., Kamau, E., & Shingiro, J. B. (2018). Fermentation and germination improve nutritional value of cereals and legumes through the activation of endogenous enzymes. Food Science & Nutrition, 6(8), 2446-2458

   Adeyeye, S. A. O., Ashaolu, T. J., & Ashaolu, J. O. (2020). Fermentation of prebiotics by human colonic microbiota in vitro and short-chain fatty acids production: A critical review. Critical Reviews in Food Science and Nutrition, 60(5), 709-721