Ninety percent of the genetic material in your body is not yours but belongs to the bacteria that outnumber your cells 10 to 1. These bacteria have enormous influence on your digestion, detoxification and immune system.
Sandor Katz is a self-described “fermentation revivalist,” and has published two books on this topic, along with a third on the underground food movement. He’s a native of New York and a graduate of Brown University. Sandor currently lives in Tennessee, where he pursues his interest by presenting workshops around the world on fermentation.
Fermented food is something I too have become quite passionate about, and I firmly believe it’s an absolutely essential factor if you want to optimize your health and prevent disease. The culturing process produces beneficial microbes that are extremely important for human health as they help balance your intestinal flora, thereby boosting overall immunity.
Moreover, your gut literally serves as your second brain, and even produces more of the neurotransmitter serotonin—known to have a beneficial influence on your mood—than your brain does, so maintaining a healthy gut will benefit your mind as well as your body.
Fermented foods are also some of the best chelators and detox agents available, meaning they can help rid your body of a wide variety of toxins, including heavy metals.
“It wasn’t until I was in my 20s... that I first began to learn about and observe some of the digestive benefits of eating live culture fermented foods,” Sandor says.
“It was another decade after that when I left New York City, moved to rural Tennessee, and got involved in keeping a garden that I first had a reason to investigate the practice of fermentation. All of the cabbages were ready at the same time, and I thought I should learn how to make sauerkraut. I did a little bit of research in cookbooks and started making sauerkraut. Thus began my investigations into fermentation about 18 years ago.”
Starter Cultures versus Wild Ferment
When fermenting vegetables, you can either use a starter culture, or simply allow the natural enzymes in the vegetables do all the work. This is called “wild fermentation.” Personally, I prefer a starter culture as it provides a larger number of different species and the culture can be optimized with species that produce high levels of vitamin K2, which research is finding is likely every bit as important as vitamin D.
For this past year, we’ve been making two to three gallons of fermented vegetables every week in our Chicago office for the staff, which they can enjoy with the lunch we provide as an employee benefit.
We use a starter culture of the same probiotic strains that we sell as a supplement, which has been researched by our team to produce about 10 times the amount of vitamin K2 as any other starter culture... When we had the vegetables tested, we found that in a four- to six-ounce serving there were literally 10 trillion beneficial bacteria, or about 100 times the amount of bacteria in a bottle of high potency probiotics.
There are about 100 trillion bacteria in your gut, so a single serving can literally “reseed” 10 percent of the bacterial population of the average person’s gut! To me that’s extraordinary, and a profoundly powerful reason to consider adding fermented vegetables as a staple to your diet.
You don’t have to use a starter culture however. Wild fermentation is fermentation based on microorganisms that are naturally present in the food you’re fermenting. It’s just as simple as using a starter culture, but it will take a little longer for it to ferment.
“It’s very predictable when you salt and submerge vegetables [in their natural juices or brine]. The bacteria that will initiate at fermentation are always Leuconostoc mesenteroides. Then it’s a successive process whereby, as the pH changes and as the environment changes, different strains of bacteria come into dominance...” Sandor explains.
“Typically, in a mature sauerkraut, the late-stage bacterium that’s dominant is Lactobacillus plantarum. It’s a very predictable succession, what happens with raw vegetables, [but] the specific strains will always be somewhat different depending on the vegetables you’re using and the environment that you’re doing it in.”
To Salt or Not to Salt?
Whether or not to use salt also largely comes down to personal preference. While it’s not a necessity, Sandor does provide some compelling reasons for adding a small amount of natural, unprocessed salt—such as Himalayan salt—to your vegetables. For example, salt:- Strengthens the ferment’s ability to eliminate any potential pathogenic bacteria present
- Adds to the flavor
- Acts as a natural preservative, which may be necessary if you’re making large batches that need to last for a larger portion of the year
- Slows the enzymatic digestion of the vegetables, leaving them crunchier
- Inhibits surface molds
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