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Weekly Blog 04/08/2026

WILD WEST DISTRICT EXTENSION AGENT

FAMILY AND CONSUMER SCIENCES

NANCY HONIG

Fermented Facts

Fermentation

I recently returned from a trip to the Baltic States of Estonia, Latvia, and Lithuania, and found that fermented and pickled foods have a rich history in these countries. The practice of fermenting foods has been around for thousands of years.

The basic method of preserving vegetables in a salty brine is widespread, so that today nearly every culture with access to salt makes some kind of fermented food. The simplicity of this preservation method, coupled with its unique flavors and reported health benefits, made fermenting food popular worldwide. Until the introduction of modern canning, fermentation was one of the chief methods people used to preserve their harvest.

Many foods and beverages are made through fermentation: sourdough bread, yogurt, beer, wine, sauerkraut, and kombucha, to name a few. Fermentation is a process

where the natural bacteria found in fresh vegetables utilize the carbohydrates to reproduce and excrete lactic acid, which preserves the vegetables and creates a characteristic tangy flavor.

Fermentation is a process that creates lactic acid, giving foods a bright color and a tangy flavor. In human digestion, lactic acid functions as a digestive aid — fermented foods served at a meal help stimulate the production of digestive juices.

Fermentation improves the digestibility of foods, making nutrients more available. Some of these lactic acid-producing bacteria are considered to be probiotics, meaning they can take up residence in the gut and help bolster the microbiome. Fermentation breaks down complex carbohydrates and lactose (making dairy easier to digest), reducing digestive irritation.

It can also reduce inflammation. Studies show that a diet high in fermented foods reduces levels of 19 inflammatory proteins, while also increasing the levels of vitamins (such as B12 and K2) and enhancing the absorption of nutrients. The probiotics found in these foods help strengthen the gut barrier and protect against pathogens. Thus, consuming fermented foods with live lactic acid-producing bacteria intact is especially supportive of digestive health, immune function, and general well-being.

There are two main fermenting techniques: dry salting and brining. The dry-salting method mixes finely chopped, sliced, or shredded vegetables with salt and allows them to macerate, releasing their juices. Sauerkraut is a classic dry-salted fermented product. The brining process is used when the vegetables will be left whole or in chunks. Dill pickles would be a classic brined ferment.

If you are interested in trying some fermentation on your own, check out the KSRE bulletin, “Taking a New Look at Fermented Foods,” online at: https://bookstore.ksre.ksu.edu/pubs/taking-a-new-look-at-fermented-foods-fact-sheet_MF3491.pdf. Other resources include: https://extension.illinois.edu/food-preservation/fermenting and https://nchfp.uga.edu/how/ferment/general-information-on-fermenting/general-information-on-fermenting/

It is important when trying home fermentation and/or preservation of these products that you follow safe, tested, and approved methods. I hear all of the time, “I do it the way my grandmother did it, and nobody died yet”! However, the produce we use has changed in its structure and acidity over the years, and our knowledge of food safety has increased. If you want to include fermented foods for your health, be sure to do it safely

Fermented Facts

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