Allow us to introduce this ancient technique, which requires nothing more than salt for both preserving food and increasing its nutritional value, flavor, texture, and digestibility. Keep reading to explore.

What is Lacto-fermentation? 

Simply put, it's a process that kills harmful bacteria while promoting the growth of beneficial bacteria called Lactobacillus. This is done by adding the right amount of salt (generally 2% of the weight of the vegetables in salt) to preserve and enhance the nutritional content of foods and vegetables.

Lactobacillus is recognized for its significant role in various health-related processes. It can contribute to improving conditions lactose intolerance. Additionally, it helps regulate immunity and has positive effects on gastrointestinal diseases. 

How many days are required for Lacto-fermentation?

The duration of fermentation for foods and vegetables can vary, typically ranging from one to two weeks or even longer, depending on the recipe. Once fermented, these foods can be stored for a significant period, lasting from 4 to 18 months. 

The chemistry behind Lacto-fermentation

Let's break it down into two stages for better understanding:

In the first stage of Lacto-fermentation, vegetables are immersed in brine (a water and salt solution) with sufficient salt content to eliminate harmful bacteria. The beneficial Lactobacillus bacteria survive this stage and proceed to the next.

During the second phase of Lacto-fermentation, the Lactobacillus bacteria initiate the conversion of lactose and other sugars found in the food into lactic acid. This process results in the development of an acidic environment, which is commonly referred to as a natural preservative. Apart from inhibiting the growth of detrimental bacteria, this acidity contributes to maintaining the food's taste, texture, and nutritional properties intact. 

Health benefits of Kacto-fermented foods and vegetables

Fermented foods and vegetables have the following wealth of health benefits:

  • Fermentation by bacteria during the process synthesizes vitamins and minerals.
  • Biologically active peptides are produced, which have various health benefits exopolysaccharides, which exhibit prebiotic properties; bacteriocins have antimicrobial effects.

Popular fermented foods

Following are some of the popular fermented foods:

  • Fermented fresh vegetables such as cabbage and cucumbers
  • Fermented cereal yogurt sourdough bread 
  • Indian idli
  • Fermented milk (yogurts and cheeses)
  • Fermented meats (e.g., salami)
  • Pickles 

Lacto-fermentation versus canning

Although fermented and canned products may look similar, in general, they are quite different.

Canning:

  • Involves sterilization to preserve food for long periods of time.
  • Allows canned foods to remain edible for extended periods
  • Results in a relatively stable flavor profile over time.
  • Aims to prevent bacterial growth and spoilage through heat or pressure.
  • Canned foods are ready-to-eat and do not require further fermentation or maturation.

Lacto-fermentation:

  • Tends to retain a higher level of nutritional value in the preserved food.
  • Better preserve nutrients and vitamins in fruits and vegetables compared to canning.
  • Does not involve the same level of nutrient reduction due to sterilization.
  • Allows beneficial microorganisms and bacteria to thrive.
  • Flavors develop and change over time during Lacto-fermentation. 

Instead of relying on expensive exotic fruits, we encourage you to embark on your Lacto-fermentation journey. This affordable method allows you to enjoy numerous health benefits.

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