FERMENTED FOODS

Becoming Zymologists
By Erin Heidenreich & Marissa Schriver
Keene State College Dietetic Interns
Please tell us-

Your name
What you are hoping to gain from this class
Any previous experience with fermented
foods
By the end of this presentation, you will be able
to...
- Identify the connection between fermented foods and
health/wellness
- Identify two health benefits of probiotics.
- Create two fermented food products.
Fermentation

Breakdown of carbohydrates to alcohol or organic acids

using microorganisms (yeast or bacteria).

Functional Foods
A food containing components that provide health benefits
beyond the traditional nutrients they contain.
Fermented Foods
A way to preserve food and kill off pathogenic bacteria
Tart flavor due to breakdown of lactose, sugars & other carbohydrates
Longer fermentation time = softer product
Finished product is more acidic
Examples: yogurt, kefir, sauerkraut, kimchi, tempeh, Kombucha, beer, etc.

*Time & temperature plays a crucial role in food safety

during fermentation!
Health Benefits of Fermentation
Encourages GOOD bacteria to grow and flourish
Lactobacilli and Bifidobacteria
Good sources of probiotics
Mainly plant-based foods
Makes digestion easier since foods are partially broken down

http://cdn0.locable.com/uploads/resource/file/275608/FermFoods.jp
Signs of Spoilage
Brown color
Mushy texture
Pungent smell
Fuzzy mold begins
to develop
Food will contain
the unsafe bacteria
and should be
discarded
http://fermentationpodcast.com/wp-content/uploads/2014/10/moldy-pickled-peppers-side-by-side.jpg
ALCOHOLIC FERMENTATION LACTIC ACID
FERMENTATION
SUGARS
SUGARS
Yeast &
some Muscles
CO2
bacteria and
microbes

ALCOHOL
LACTIC ACID
Lactic Acid Fermentation
Occurs in human muscle cells and in some microbes (bacteria)
Each food has different microbes that produce the lactic acid. Some
microbes can be added during food production for added benefits.
The lactic acid produced decreases the pH, making for a more acidic
environment
pH change alters the composition of the food
YOGURT
SUGARS BACTERIA

LACTIC ACID

Decrease
pH to
congeal milk

YOGUR
T
Greek Yogurt Dip
1/2 cups yogurt- plain or Greek
1 tablespoons unsweetened chocolate
cocoa powder
Sweetener of choice

Mix together these two fermented

products.

Enjoy!!
PROBIOTICS
Food products that contain live, active cultures of specific strains of
bacteria, similar to bacteria in your gut
Consumed so that bacteria can colonize and grow in the colon and exert
beneficial effects on persons health
Help develop and promote growth of pre-existing good bacteria in the gut
Most common probiotic bacteria: lactic acid bacteria, bifidobacteria and
lactobacilli
Health Benefits of Probiotics

Immune system
Increases Digestion & absorption
Excretion of toxins
Transit time of food through the GI tract
Protection against pathogenic bacteria
Probiotics and Gut Health
Active cultures help change or
repopulate intestinal bacteria to
balance gut flora
Helps the body break down foods
that are difficult to digest so they
can be used for energy
Protect against invasion of
pathogens
Restores and improves GI health

http://bloomingtonthyroidproblemsandhealth.com/wblog/wp-content/uploads/2013/03/Gut1.png
 Probiotics in Food

http://www.marions-kochbuch.de/index-bilder/sauerkraut.jpg

http://cdn.chobani.com/prod/chobani.com/img/display/fob/fob-non-fat-strwberry-53o
z.png

Must
in
conta e
tiv
live ac s!
e
cultur
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http://www.mitoku.com/recipes/image_recipes/miso_img_large.gif
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 Gut Health = Overall Health (gut- brain axis)

- Appetite
Brain Microbiota
- Energy
influences influence - Emotions/attitude
intestinal brain and - Response to stress
microbiota behavior
- Learning & memory
- Pain response
Sauerkraut
Bacteria needed for fermentation live on cruciferous
vegetables - no need for a starter
Salt - pulls the water out of the cells to create the
brine
LETS MAKE IT!
1. Clean the cabbage and remove the outermost layer
2. Slice the cabbage
3. Put 2 tsp of salt over the cabbage
4. Massage the cabbage until tender & moist
5. Pack the cabbage down in the jar
6. Once brine covers the cabbage, seal!
7. Store at temperature of 70-75F for 3-4 weeks or 60-65F
for 5-6 weeks
Enjoy The Benefits
Allow fermentation for at least 5
Low calorie
weeks High fiber
Open the jar every few days- let it Probiotics
burp & press cabbage down Vitamin K
Calcium
When ready to eat- put in the Potassium
refrigerator
ENJOY!
Two truths and a lie

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1. Fermentation promotes the growth of good
bacteria such as lactobacilli or bifidobacteria
2. Fermented foods should reach a pH of 4.6 or
lower
3. Proteins are broken down during fermentation
to make digestion easier
1. Both alcoholic and lactic acid fermentation
utilize oxygen during their process
2. Alcoholic fermentation involves CO2, yeast
and other bacteria
3. Lactic acid fermentation involves muscles
and microbes
1. Probiotics prevent pathogenic bacteria from
colonizing
2. Probiotics inhibit growth of good bacteria
3. Probiotics enhance the bodys immune
system
1. Bacteria needed for fermentation lives on
cruciferous vegetables
2. Yogurt must contain live active cultures to be
considered a probiotic
3. Time and temperature dont play a role in the
fermentation process of food
Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
http://www.eatright.org/resource/food/vitamins-and-supplements/nutrie
nt-rich-foods/prebiotics-and-probiotics-the-dynamic-duo
http://www.globalhealingcenter.com/natural-health/the-9-best-fermented
-foods-for-your-gut/
http://www.integrativepsychiatry.net/gut_brain_dysfunction.htm