Fermented Fun
The history and benefits of fermented foods
Humans have a long and storied relationship with fermentation. Before refrigeration, pasteurization, and other modern amenities, we had to rely on a more nuanced approach to preserving food.
For thousands of years we’ve eaten well (and, in many cases, survived) by working with Nature, using bacteria to transform fresh ingredients into deliciously complex, shelf stable food that keeps for months, if not years.
Milk has been turned into cheese since 10,000 B.C., providing an essential source of protein and calcium to people without access to fresh dairy, and kimchi — the deliciously spicy fermented cabbage and cucumber dish native to Korea — was invented nearly 3,000 years ago as a way to keep vegetables good throughout winter.
Then, of course, there’s wine, which began in China around 6,000 B.C. and has been a staple of many civilizations since.
For most of history, fermentation was seen only as a way to keep food from spoiling. It wasn’t until the early 20th century that Elie Metchnikoff, a Russian bacteriologist, noticed something interesting about fermentation.
Metchnikoff discovered that Bulgarians had an average lifespan of 87 years, and that their diet was largely based on fermented dairy. When Metchnikoff began to study the properties of yogurt and other fermented products, he discovered that they contained several unique bacteria that aren’t found in other parts of our diet.
Today, we know what Metchnikoff suspected: the bacteria in fermented foods are a boon for your health.
A 2018 study found that fermented foods improve brain function and prevent cognitive decline as we age[1].
Probiotics (beneficial bacteria) from foods like yogurt, kimchi, sauerkraut, and wine support digestion and strengthen your gut health[2].
Some of the longest living people in the world — including Bulgaria and Okinawa, Japan — eat a diet that’s particularly high in fermented foods, and researchers believe the fermentation plays a role in longevity[3].
We love to include fermented foods in many of our meals. There’s wine and cheese, of course, but we also enjoy a variety of other foods from across the world:
Kimchi, a spicy, tangy Korean dish made with aged cabbage and cucumbers.
Sauerkraut, a brightly acidic type of fermented cabbage native to Germany.
Kefir, a sour and slightly sweet milk drink native to Eastern Europe.
Greek yogurt, which is rich in protein and beneficial bacteria and is versatile in the kitchen as a base for sauces and dips.
Miso, a deeply savory and umami-forward Japanese paste made with fermented soybeans.
Fish sauce, a funky, salty condiment that adds a punch of savory flavor and is a staple of Southeast Asian cuisine.
Tepache, a yeasty, spicy, and slightly sweet Mexican drink made from fermented pineapple, cinnamon, and a touch of sugar.
Perhaps you’ll consider trying fermented foods. They offer an extraordinary range of flavors and textures — and they might help you live longer, too.
