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National Academies. Handbook of Food and Beverage Fermentation Technology. CRC Press. doi : Arla Foods. Archived from the original on Retrieved Sour cream for cooking recipes".

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Toggle limited content width. Cocoa bean fermentation for chocolate , and other cocoa products. A fermented soybean paste used in Korean cuisine that contains both whole and ground soybeans.

A spicy, salty paste made from fermented broad beans , soybeans , salt, rice, and various spices. This is a fermented dish from Beijing cuisine. It is similar to soy milk, but made from mung beans. It is a by-product of cellophane noodle production.

It is generally slightly sour, with an egg-like smell. Pictured in bowl at bottom left. A category of fermented foods typically made from ground soybeans , which are indigenous to the cuisines of East and Southeast Asia.

In some cases, such as in the production of miso , other varieties of beans such as broad beans may also be used. A type of fermented bean curd. Nattō なっとう or 納豆 is a traditional Japanese food made from soybeans fermented with Bacillus subtilis var.

Some eat it as a breakfast food. It is served with soy sauce, karashi mustard and Japanese bunching onion. Nattō may be an acquired taste because of its powerful smell, strong flavor, and slimy texture. In Japan, nattō is most popular in the eastern regions, including Kantō, Tōhoku, and Hokkaido.

A flavoring made of fermented oil seeds, such as sesame seeds or egusi seeds. The process and product are similar to iru or douchi. Its smell is like cheese, miso, or stinky tofu.

West Java , Indonesia. A traditional staple food closely related to tempeh , usually made from various byproducts of other foods such as tofu.

Red and black oncom are made using different varieties of mold. A fermented bean paste commonly used as a condiment or marinade, traditionally made from horse gram beans, alongside other beans.

A thick, spicy paste used with food wrapped in a leaf in Korean cuisine. The sauce is made of fermented soy beans doenjang , red chili paste gochujang , sesame oil, onion, garlic, green onions, and optionally brown sugar. It is sometimes even eaten for breakfast in Japan and commonly combined with soy sauce, karashi mustard and Japanese bunching onion.

After fermentation it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates.

Kimchi is a traditional fermented Korean dish that is made from vegetables, including cabbage, plus spices like ginger, garlic, pepper and other seasoning. Goat milk , sheep milk and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifidus, bulgaricus and acidophilus.

The label should indicate that the cheese is raw and has been aged for six months or more. Yogurt and kefir are unique dairy products because they are highly available and some of the top probiotic foods that many people eat regularly.

Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too. It also contains certain types of acids like acetic acid, which supports the function of probiotics and prebiotics in your gut.

You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels.

Kvass is a traditional fermented beverage that has a similar taste to beer. Much like kombucha, it goes through a fermentation process and contains probiotics. The longer it ferments, the more susceptible it is to becoming more alcoholic.

Sometimes it is brewed with flavors from fruits such as raisins and strawberries and herbs such as mint to make it more appealing. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.

Because more research is confirming that probiotics are highly beneficial, food manufacturers are beginning to make probiotic dairy products such as cottage cheese more readily available.

Similar to yogurt, cottage cheese can be fermented when bacteria help break down the lactose a type of sugar in the dairy. When purchasing cottage cheese , look for brands that are low in sugar and that contain active cultures.

Try it in smoothies, in baked goods, with fruit, on its own, etc. Just opt for brands that are low in sugar or unflavored, and consider adding your own stevia, fruit or honey for extra flavor.

Why are fermented foods good for you? The consumption of fermented, probiotic foods has many positive effects on not only the digestive system, but basically the whole body.

The microbes that we obtain from eating probiotic foods help create a protective lining in the intestines and shield against pathogenic factors , such as salmonella and E.

They may also represent a potential avenue to counter the pro-inflammatory effects of gut dysbiosis. Fermented foods nutrition is also important for increasing antibodies and building a stronger immune system.

Plus, these foods regulate the appetite and reduce sugar and refined carb cravings. Another benefit is that lacto-fermentation enhances the nutrient content of foods and makes the minerals in cultured foods more readily available.

Recent research spearheaded by the University of Maryland School of Social Work found a link between social anxiety disorder and gut health. A big part of our emotions seem to be influenced by the nerves in our guts the enteric nervous system. In animal studies, depression has been found to be linked to the interplay of the brain and gut health, and people with chronic fatigue syndrome have also been found to benefit from probiotic consumption.

What are fermented foods exactly? The fermentation of foods such as milk and vegetables is also a great way to preserve them for a longer period of time and to make their nutrients more bioavailable absorbable.

Lactic acid decreases pH of milk, causes it to clot and thicken, and gives it a smooth texture. After fermentation, yogurt contains the characteristic bacterial cultures called Lactobacillus bulgaricus and Streptococcus thermophilus.

Lactobacillus bulgaricus and Streptococcus thermophilus are the only two cultures required by law to be present in yogurt. Kefir and yogurt are made in a similar way, but the two are a bit different because kefir is made at room temperature with continuous use of kefir grains, which contain a variety of bacteria and yeast.

Depending on the fermentation period, low concentrations of ethanol can be found in the beverage around 0. Regarding to tarubá microbiota, LAB are predominant; yeasts play an important role in starch degradation, ethanol production and flavor compounds [ ].

plantarum, L. brevis, L. mesenteroides , as well as Torulaspora , Pichia exigua and Candida tropicalis have already been identified in this beverage [ 1 , 82 ].

Organic acids detected in tarubá include citric, lactic, propionic, succinic and acetic acids [ 63 ]. This refreshing beverage is consumed by both children and adults on a daily basis. Its preparation process consists in soaking cassava roots in water for 2 to 3 days in order to obtain the puba.

Afterward, it is placed in a structure popularly known as jirau and left to dry under the sun for 2 to 5 days. The dehydrated puba is kneaded, diluted in water and filtered in order to separate the fibers.

The resulting liquid, which is white in color and opaque in appearance, is cooked for 40 min until forming a porridge. Once the porridge is cooled, grated sweet potatoes are added to it; the mix is sieved again and the final product, which is yellowish in color and has slightly sour taste, is obtained.

Yakupa can be consumed right after its preparation or after re-fermentation for 24—48 h [ 45 , 46 , 63 ].

Its final pH can range from 4 to 5; lactic acid stands out as the main organic acid, followed by acetic, malic and succinic acids; its ethanol concentration is approximately 6.

Many volatile compounds, such as acetaldehyde, 1,3-butanediol, butyrate and ethyl lactate, play an important role in the flavor. plantarum has been identified as the most abundant species in the beverage, whereas S.

cerevisiae is the main yeast; L. fermentum , Candida krusei and Weisella sp. have also been identified in yakupa [ 45 , 46 , 63 ]. The genuinely Brazilian beverage known as cachaça Fig.

The complex microbial fermentation process of cachaça mainly comprises yeast activity, with emphasis on S. cerevisiae , although other non- Saccharomyces yeasts, such as Candida , Debaryomyces , Hanseniaspora , Kloeckera , Pichia and Zygosaccharomyces can also be involved in the process [ ], [ 78 ].

The compounds produced by fermenting microbiota include carboxylic acids, higher alcohols, esters, aldehydes and organic acids, which plays an important role in flavor and aroma [ 6 ].

Artisanal cachaça preparation process comprises a series of steps that start with sugarcane harvesting and grinding. Depending on the production type, fermentation can take place spontaneously, due to the addition of starter cultures or mixed systems to the broth.

An initial yeast population, with features capable of ensuring fermentation yield during the alcoholic production, is added to the vats, before fermentation.

This mass of cells used to start the fermentation process is popularly known as pé-de-cuba. Many producers add cornmeal or rice bran to it in order to provide extra nutrients for the fermentation process [ ].

After the fermentation process is over, the beverage is distilled in stills alambique, in Portuguese , and its undesirable fractions are eliminated.

The first, known as cabeça head , can hold significant methanol and ethyl acetate amounts, which must be discarded. Finally, the last fraction, known as cauda tail , must also be removed due to the presence of unwanted compounds [ ].

After collection, cachaça can be bottled and sold, or kept in wooden barrels in order to age before it is sold Fig.

Tiquira Fig. Its name derives from the indigenous word ti-kyra , which means "dripping liquid," since the beverage drips at the end of the distiller [ 87 ]. Its preparation process comprises cassava washing, peeling, grating and immediate pressing to avoid its browning.

Beijus are then covered with banana leaves and kept in warm and humid place, in the dark, for approximately 12 days; it is done to favor the growth of autochthonous fungi on its surface, mainly of Aspergillus sp.

and Monilia sitophila. These microorganisms play an essential role in the production of this beverage, due to amylolytic enzymes production.

They account for saccharifying starch and for transforming it into fermentable sugars. After this period is over, beijus are crumbled, immersed in water and fermented for 4 days.

Then, the must is filtered and the product is distilled in still in order to obtain a spirit with high alcohol content [ 9 , 63 ]. This beverage is naturally colorless, but tangerine leaves can be added to it to provide it with the traditional bluish color that differentiates it from cachaça [ 94 ].

The microbiota involved in tiquira fermentation include M. sitophila and S. cerevisiae [ 95 ]. Ribeiro et al. The starch saccharification process by the microbiota results in a beverage with a high content of alcohol and metabolites such as ketones, carboxylic acids, phenolic compounds, aldehydes, esters, nitrogen, sulfur compounds and terpenes [ 31 ].

Caiçuma is a beverage produced by Kanamari indigenous peoples in Amazonas State; it is often consumed on commemorative occasions. It results from the natural fermentation of peach palm fruits Bactris gasipaes , which is a tree native to the Amazon region; the beverage is cloudy and dense, orange in color and presents residual pulp [ 7 ].

In Mato Grosso State, the caiçuma is produced from cassava by the indigenous people from Arara ethnic group [ 50 ]. The starchy nature of peach palm fruits or cassava favors the production of alcoholic beverages.

For caiçuma production, fruits are cooked for approximately two hours; starch gelatinization triggers its partial hydrolysis, which rules out the need of adding amylolytic enzymes to the beverage. In order to reduce the amount of lipids in it, indigenous people often cut the top and base of the fruit to favor the release of part of its lipid content during the cooking process; the released lipid is discarded along with the water.

The sweetened mass is kept in cloth-covered container to ferment at room temperature for approximately 1 week. Afterward, the fermented mass is diluted in water and left to rest for solid fraction sedimentation purposes. Approximately 2 h later, the beverage is filtered and it can be stored to be consumed later [ ].

Caiçuma fermentation is carried out by autochthonous microorganisms in a process completely artisanal, but information about its microbiota is scarce. Lacerda [ 50 ] isolated LAB from caiçuma, highlighting the presence of L. plantarum and Leuconostoc lactis , besides Candida tropicalis. Cauim is produced by Tapirapés indigenous people in Mato Grosso State; it is served in indigenous rituals and is preferably consumed warm.

There are non-alcoholic versions of this beverage, which are consumed by both adults and children. The aforementioned indigenous people use different substrates, such as rice, corn, peanuts and mainly cassava to produce this beverage [ 80 ].

Cassava is kept submerged in water for 4 days to make the peel softer and to degrade toxic cyanogenic compounds. Afterward, puba is peeled and dried under the sun.

The dry pieces are grated until they form a flour, which is then cooked in water until a kind of gruel is formed. The gruel is left to cool and, then, it is inoculated with sweet potatoes previously chewed by indigenous women in order to trigger the fermentation process.

The mix is fermented in open containers, at room temperature, for approximately 48 h [ 4 , 63 , 80 ]. Caium microbiota can vary depending on the substrate used for its production. Bacteria and fungi isolated from the beverage produced from peanuts and rice have been isolated, with emphasis on Lactobacillus sp.

In addition to LAB, Corynebacterium sp. Candida sp. and Saccharomyces sp. stood out among the yeast species found in the beverage. On the other hand, Almeida [ 5 ] evaluated cauim produced from cassava, highlighting the presence of Bacillus sp.

and Trichosporon sp. Organic acids, mainly lactic and acetic acid, ethanol and other antimicrobial components provide the final microbiological stability and safety of the product [ 69 ], [ 4 ].

Caxiri Fig. Its consumption is associated with religious rituals and practices, as well as with collective community work, such as planting and felling trees. The production process includes a pubagem step during 2 days; puba is peeled, grated and then pressed in tipiti to remove the liquid portion from it.

The resulting mass is roasted a process that helps detoxifying bitter roots in order to produce a flour. This flour is then mixed to water and sieved; the removed liquid is added with grated sweet potato and placed in barrels to ferment at room temperature for 24 or 48 h.

The final pH of caxiri is close to 3. Lactic acid is the main organic acid resulting from the fermentation process; compounds such as glycerol, esters and alcohols account for the aroma.

Bacillus spp. fermentum , Lactobacillus helveticus , Sphingomonas sp. and S. cerevisiae have been identified in the beverage [ 68 ], [ 92 ]. Cassava Manihot esculenta is a tuberous root grown in different Brazilian regions. The economic importance of cassava crops comes from the interest in its roots, which are rich in starch, used as human and animal food, as well as in the manufacture of food and industrial products.

Different Brazilian fermented foods types can be prepared based on cassava roots, mainly those of indigenous origin Fig. Roots are traditionally peeled and immersed in some stagnant water or kept inside a bag submerged in running water, where they are left to ferment for up to seven days.

The activity of indigenous cassava microorganisms leads to root softening and to the degradation of toxic compounds often found in wild cassava.

After the fermentation process is over, roots are pressed to remove the fibers. Puba is appreciated and consumed in different ways; it is widely used to prepare savory dishes, cakes, cookies, sweets, porridges and mush, among others.

Scientific studies conducted with puba are relatively scarce. Almeida [ 3 ] reported the prevalence of Corynebacterium sp. in the first h fermentation; their populations were gradually outnumbered and replaced by LAB after h fermentation.

Crispim et al. fermentum followed by L. delbrueckii and L. In addition, the aforementioned authors observed the significant antagonistic activity of L.

plantarum and L. fermentum strains isolated from the puba , which may provide important protective effect against food pathogens, mainly on products prepared based on poor hygiene and sanitation practices.

Bacillus sp. have also been recovered from puba. The fermenting microbiota produces several organic acids, such as lactic, butyric and acetic acids, which extend the shelf life of puba [ 40 ]. It is virtually a mandatory side dish at meals in the local population, as well as used in different preparations, such as farofa crumble , pirão a kind of fish porridge , and classic cakes typical of the Brazilian Northeastern cuisine [ 10 ].

It is legally defined as a product deriving from cassava roots, which is properly cleaned, macerated, peeled, crushed, ground, pressed, dismembered, sieved, dried at moderate temperature — it can be sieved again.

Coelho et al. and Streptococcus spp. ethanolica, C. krusei, Pichia membranifaciens and Trichosporon asahii.

According to the authors, some yeasts presented amylolytic activity, contributing to the releasing of fermentable sugars and, consequently, to the fermentation process.

Polvilho azedo sour cassava starch Fig. Fermentation provides this product with a high expansion capacity. Polvilho azedo is widely used to manufacture bakery products, mainly pão de queijo cheese bread , which is a classic Brazilian cuisine product.

Washing and peeling are the first cassava processing steps. The resulting mass is repeatedly washed until total starch removal. This operation is carried out by adding water to the mass, which is strained with the aid of fine overlapped cloths until the washing water looks virtually clear.

The milky liquid containing starch is distributed to settling tanks [ 10 ]. The fermentation conditions of polvilho azedo comprise substrate exclusively formed by granular starch, which is used as carbon source for microorganisms; almost-solid medium formed by starch decantation in the tank; as well as anaerobic conditions, which are established in the first five fermentation days [ 71 ].

There is intense bubble formation during the first fermentation stages, although they decrease as the process evolves until all bubbles disappear, which means the end of the process [ 77 ].

Besides that, amylolytic enzymes significantly change the structure of starch granules during the fermentation process, as well as provides unique technological properties [ 8 ]. is the prevalent genus in the herein described fermentation process; it is followed by Streptococcus sp. In addition to LAB, Propionibacterium sp.

and Clostridium sp. are also involved in this process [ 10 ]. Tucupi fermented cassava sauce Fig. Cassava is traditionally squeezed in tipiti in order to separate the solid from the liquid fraction.

The liquid fraction manipueira is left to rest at room temperature in order to ferment for 3 days. During this period, residual starch settles to the bottom of the container; then, it is removed and used to produce other type of foods, such as polvilho.

The fermented juice is boiled with different spices to provide tucupi with characteristic flavor, which is significantly appreciated in the Amazon region and has recently enabled tucupi to gain increasing prominence in the Brazilian gastronomic scenario [ 17 , 27 ].

Tucupi is the main ingredient of tacacá , which is a typical dish of Northern Brazil, and also includes dried shrimp, tapioca gum and maniçoba previously cooked cassava leaves ; in addition, it can be used to prepare a sauce served with roasted duck pato com tucupi , which is one of the main dishes served in the religious festivities [ 22 , 62 ].

Caetano [ 19 ] evaluated tucupi samples purchased at different supermarkets in Belém City, State of Pará, and the results emphasized the role played by LAB in the fermentation process.

plantarum acidophilus 7. parabuchneri 3. On the other hand, Candida ethanolica, Candida humilis, Candida anomalus, Pichia exigua, Pichia scutulata, Wickerhamomyces anomalus and Y.

lipolytica were the main yeasts identified. Products deriving from wild cassava must be prepared with caution, since it has cyanogenic glycosides that are potentially harmful to human health. Although manipueira is boiled in order to eliminate hydrocyanic acid HCN , high HCN concentrations have been reported in this product [ 27 ].

Thus, this fermentation process can play an important role in reducing cyanogenic compounds in the raw material, since the longer its duration, the lower the HCN content in the final product [ 29 ].

Acidification and consequent pH reduction during fermentation inhibit the linamarase enzyme activity, and it significantly reduces cyanide release. The same effect is obtained through boiling process, due to toxic compound volatilization at high temperatures [ 10 ].

Thus, studies have recommended fermenting manipueira for at least 24 h, as well as cooking it for at least 10 min after the fermentation, to obtain a final product with pH close to 4. The current review has presented some typically Brazilian fermented foods types that either derive from native traditions or were incorporated from other cultures and adapted to Brazil.

It has emphasized that many food types, mainly the indigenous ones, are exclusively produced and consumed by these populations, and remain unknown to other Brazilians.

It is essential conducting further studies focused on investigating fermented foods, whether at the fermentation microbiology or sociocultural nature scope, to help improving the knowledge about this emblematic food group. The information presented in this review can encourage other researchers in this field to contribute to the knowledge about Brazilian fermented foods types.

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Coelho LM, Sousa FMP, Morais PB, Prado G, Silva JFM, Pimenta RS. Ocorrência de micro-organismos e aflatoxinas em farinha de puba artesanal produzida no Tocantins. Brasil Desafios. Crispim SM, Nascimento AMA, Costa PS, Moreira JLS, Nunes AC, Nicoli JR, Lima FL, Mota VT, Nardi RMD. Molecular identification of Lactobacillus spp.

associated with puba a Brazilian fermented cassava food.

Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead. Warm the water no need to boil. Stir in the sea salt until it dissolves completely.

Set aside to cool use this time to cut the vegetables. Add the vinegar just before using. The brine can be made ahead of time and stored in a sealed glass jar on the counter to use when ready to pickle.

Set a quart-size canning jar in the sink and fill it with boiling water to sterilize. Empty the jar and tightly pack the vegetables and bay leaf inside to within 1 to 2 inches from the top of the jar. Pour the brine over the vegetables to fill the jar to within 1 inch from the top. Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid.

Set jar on the counter and cover with a fermentation lid. Alternatively, use a standard lid and loosen it a bit each day for the first few days, then every other day, to allow gasses to escape.

Let pickle for three to five days, depending on the indoor temperature. Check the taste after a couple of days, using clean utensils. Vegetables will pickle faster in warmer climates. Make sure the vegetables stay packed beneath the level of the liquid and add salted water 2 teaspoons sea salt dissolved in 1 cup warm filtered water as needed.

When the vegetables are pickled to your liking, seal the jar with a regular lid and refrigerate. Vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt.

Excerpted from the book Always Delicious by David S. Ludwig, MD, PhD, and Dawn Ludwig. Copyright © by David S. All rights reserved. Kelly Bilodeau , Former Executive Editor, Harvard Women's Health Watch.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. After a pressing step, the curd is cooked at 80 °C until it acquires a homogeneous texture [ 2 ].

Weissella sp. and Enterococcus sp. have been identified in both varieties; this microbiota plays an important role in the acidification process, diacetyl production, proteolytic and antimicrobial activity, providing safety and sensorial characteristics for the cheese [ 43 ].

Manteiga butter cheese, also known as Sertão cheese, is a very popular cheese consumed in Northeastern Brazil. Its processing includes the addition of manteiga de garrafa bottled butter to the curd, before the molding step [ 54 ]. LAB comprise the predominant microbiota in manteiga cheese, mainly Leuconostoc sp.

and Lactococcus sp. Coalho curd cheese Fig. Like manteiga cheese, it also plays important role in the socioeconomic development of Northeastern Brazil.

Its production involves a curd cooking step and a ripening process during 10 days, resulting in a cheese with slightly salty and acidic flavor, rubber texture, moist appearance and heat resistance [ ], [ 14 ]. Levilactobacillus brevis , Lactiplantibacillus plantarum , L. rhamnosus, Enterococcus sp.

mesenteroides, Streptococcus sp. and Weissella sp. have already been isolated from this cheese type [ 18 , 64 ], as well as Candida sp. and Kluyveromyces sp. LAB isolated from coalho cheeses showed diacetyl production and acidification capacity, improving its safety and sensorial characteristics [ 36 ].

In addition, Silva et al. Caipira cheese is produced in Mato Grosso do Sul State, by following historical and cultural traditions.

Raw milk, salt, rennet and an endogenous fermentum are the main ingredients. Its production includes steps as curd cutting, syneresis, molding, manual pressing, dry salting and maturation for 22 days [ 61 ].

Caipira cheese presents typical flavor, firm texture with or without mechanical eyes. Neither dyes nor preservatives are used during its manufacturing process [ 57 ].

Lactococcus sp. plantarum , L. paracasei and L. casei are the LAB most often found in this cheese [ 55 ]. This group presents an antagonistic activity against foodborne pathogens, moderate proteolytic and lipolytic activity and grows in different concentrations of NaCl, pH and bile salts, which emphasizes its biotechnological properties [ 58 ].

Finally, Serrano Fig. This cheese is made from raw milk and ripened for at least 22 days. It is a semi-fat and moist cheese, with compact and soft texture with or without eyes , elastic consistency and yellowish or straw-yellow crust [ 86 ]. have been found in this product [ 55 ]; [ 89 ], Aspergillus , Byssochlamys , Cladosporium , Fusarium , Geotrichum, Mucor, Penicillium, Candida, Kluyveromyces, Torulaspora and Trichosporon are the fungi genera already detected in serrano cheese [ 73 ].

Socol Fig. It originally comes from Italy and was introduced in the region by immigrants in the late nineteenth century. In order to manufacture socol , pork meat is added with salt minimum 2.

Thus, the meat is wrapped in peritoneum or artificial collagen-based wraps; then, it is compressed with the aid of a string net to give structure and shape to the pieces. During the maturation, these pieces are kept in rooms without control of temperature and relative humidity for at least 45 days; by law, the use of heat, drying ovens or any other method that accelerates the maturation processes is not allowed [ 39 , 47 , 97 ].

During this period, LAB such as Latilactobacillus sakei , Latilactobacillus curvatus , Levilactobacillus brevis and Pediococcus sp. contribute to the acidification process [ 30 ]. After maturation, a coating of filamentous fungi can be observed on the surface of the pieces; it plays important roles for the socol quality due to the mycobiota with proteolytic and lipolytic activities, contributing to sensorial characteristics [ 12 ].

The main fungi genera detected in socol are Penicillium sp. and Aspergillus sp. Excessive fungal covering is often removed by scraping and washing the socol pieces with water before packing them for sale, increasing their acceptance by consumers [ 47 ]. Brazilian fermented meat: A socol pork meat during the ripening process; B ripened socol covered with filamentous fungi; C packed charqui.

Charqui Fig. Jerked beef is a product very similar to charqui ; however, it is added with sodium nitrite [ 72 ]. Both can be used as ingredient in the most classic Brazilian culinary preparation, i.

Charqui derives from beef subjected to the salting and sun-drying process [ 79 ]. Information about the role played by microorganisms in its quality changed the perception that the product was just dehydrated, a fact that brought up, at that time, an important discussion about its classification as fermented meat product with quality similar to that of European meat products [ ].

During charqui production, the raw material is fermented by autochthonous microorganisms, mainly by Lactobacillus sp. and Streptococcus sp. The production of lactic acid and bacteriocins, in addition to salting and dehydration processes, provide microbiological stability to the product [ 11 , 48 ], which does not require refrigeration for conservation purposes [ 51 ].

In general terms, boneless meat is kept in concentrated brine for hours, later, the pieces are stacked and intercalated with coarse salt overnight.

Successive restacking steps are carried out over a few days. After removing the excess of salt, the pieces are suspended in typical metallic structures and dried under the sun.

Charqui presents maximum water activity of 0. The use of sodium chloride in meat products, in addition to its sensory and preservative effect, provides stability, reduces undesirable microorganisms and prevents chemical degradation reactions, extending the shelf-life.

Furthermore, the inhibition of other microbial groups also contributes to charqui quality; halotolerant bacteria, such as Halobacterium cutirubrum , can develop in the product due to high salt concentrations [ 11 ]. This species produces a red pigment, resulting in red spots on the surface, as well as unpleasant odor and slime [ 96 ].

Aluá Fig. Its origin is controversial, but it is likely an adapted version of the African beverage known as kissanga , which was introduced in Brazil by enslaved Africans and adapted to local ingredients and conditions. It results from the natural fermentation of corn, cassava or fruits, such as pineapple, or even stale bread.

This beverage can be added with spices, mainly with cloves and ginger, which provide it with special flavor and aroma; it also comprises brown sugar or rapadura a solid molasses type as sweetening agent [ 76 ].

Aluá is featured by its slight effervescence and freshness; it is prepared based on a mix of water and basic ingredients, kept at room temperature in order to ferment at rest in container covered with cotton cloth for a few days fermentation time depends on its formulation [ 60 ]. In the case of aluá produced from pineapple peel similar to Mexican tepache , 24 h are sufficient for the fermentation process to take place.

In the following day, the mix is strained into fabric to remove the peels, and then, spices are added to it. The mix is left to ferment for additional 24 h, strained again, bottled and kept at room temperature for approximately 3 days, for carbonation purposes [ ].

Few scientific studies have focused on investigating its microbial composition. paracasei and two different L. plantarum strains U and ABX3 were isolated from this beverage [ ]. Silva and Paulo [ ] observed pH values of approximately 3. Probably, yeasts are responsible by the production of carbon dioxide, which provides its sparkling property, besides aroma and flavor compounds, similarly to the observed for other types of fermented beverages based on fruits [ 60 ].

Calugi is a beverage prepared by the indigenous people belonging to Javaé tribe, Tocantins State, Brazil. Corn, cassava and sweet potato are the substrates most often used as raw material, although there are also reports of rice used as fermentative substrate [ 66 , 81 ].

Overall, cassava is peeled, washed in water and grated in order to get a moist mass, which is then manually squeezed. After the corn is immersed in water for 30 min, it is macerated with the aid of rudimentary wooden devices similar to a mortar and pestle in order to obtain a flour. This flour is mixed to water and strained to form a kind of paste.

Next, the cassava and corn pastes are mixed, added with water and cooked for approximately 2 h under constant agitation. After cooling, this porridge is inoculated with a portion of sweet potato previously chewed by women in the tribe [ 67 ]. The use of saliva as inoculum is frequently mentioned in studies about the production of indigenous fermented beverages [ 4 , 38 ], and Lactobacillus sp.

has been identified as a promising starter for this purpose [ 90 , ]. The porridge aforementioned stimulates the fermentation, as well as provides sweetness to the beverage.

The homogenized mix is fermented in open containers at room temperature for 24—48 h. Then, the beverage, which presents creamy consistency and low alcohol content, is ready to be consumed by both adults and children, mainly during meals [ 67 ].

Calugi microbiota includes LAB, acetic and mesophilic aerobic bacteria, enterobacteria and yeasts, with predominance of Bacillus sp. During the fermentation, organic acids such as lactic, acetic, fumaric, citric, succinic, malic, tartaric, propionic and oxalic acids, besides ethanol and carbon dioxide, are produced; these compounds are responsible for the pH reduction around 4.

Other compounds identified in calugi include diacetyl, butyric acid and terpene, related to its sensorial properties [ 63 , 66 , 67 ]. Tarubá is a milky beverage made from cassava, which is prepared by the indigenous people belonging to Sateré-Mawé tribe on the border of Amazonas and Pará states.

Tarubá production consists in washing, peeling and grating cassava, which is then transferred to a traditional indigenous instrument known as tipiti in order to remove its liquid fraction, which is known as manipueira. The wet flour obtained is sieved and baked for approximately 30 min, resulting in a kind of biscuit known as beiju.

leaves, moistened with water and left to ferment for approximately 12 days. Unlike other fermented beverages, tarubá fermentation takes place in solid substrate. The pulp obtained from the fermentation is diluted in water and subsequently filtered.

Often times, this beverage is consumed as tonic on a daily basis [ 63 , 82 ]. Depending on the fermentation period, low concentrations of ethanol can be found in the beverage around 0. Regarding to tarubá microbiota, LAB are predominant; yeasts play an important role in starch degradation, ethanol production and flavor compounds [ ].

plantarum, L. brevis, L. mesenteroides , as well as Torulaspora , Pichia exigua and Candida tropicalis have already been identified in this beverage [ 1 , 82 ]. Organic acids detected in tarubá include citric, lactic, propionic, succinic and acetic acids [ 63 ].

This refreshing beverage is consumed by both children and adults on a daily basis. Its preparation process consists in soaking cassava roots in water for 2 to 3 days in order to obtain the puba. Afterward, it is placed in a structure popularly known as jirau and left to dry under the sun for 2 to 5 days.

The dehydrated puba is kneaded, diluted in water and filtered in order to separate the fibers. The resulting liquid, which is white in color and opaque in appearance, is cooked for 40 min until forming a porridge.

Once the porridge is cooled, grated sweet potatoes are added to it; the mix is sieved again and the final product, which is yellowish in color and has slightly sour taste, is obtained.

Yakupa can be consumed right after its preparation or after re-fermentation for 24—48 h [ 45 , 46 , 63 ]. Its final pH can range from 4 to 5; lactic acid stands out as the main organic acid, followed by acetic, malic and succinic acids; its ethanol concentration is approximately 6.

Many volatile compounds, such as acetaldehyde, 1,3-butanediol, butyrate and ethyl lactate, play an important role in the flavor. plantarum has been identified as the most abundant species in the beverage, whereas S. cerevisiae is the main yeast; L.

fermentum , Candida krusei and Weisella sp. have also been identified in yakupa [ 45 , 46 , 63 ]. The genuinely Brazilian beverage known as cachaça Fig.

The complex microbial fermentation process of cachaça mainly comprises yeast activity, with emphasis on S. cerevisiae , although other non- Saccharomyces yeasts, such as Candida , Debaryomyces , Hanseniaspora , Kloeckera , Pichia and Zygosaccharomyces can also be involved in the process [ ], [ 78 ].

The compounds produced by fermenting microbiota include carboxylic acids, higher alcohols, esters, aldehydes and organic acids, which plays an important role in flavor and aroma [ 6 ].

Artisanal cachaça preparation process comprises a series of steps that start with sugarcane harvesting and grinding.

Depending on the production type, fermentation can take place spontaneously, due to the addition of starter cultures or mixed systems to the broth. An initial yeast population, with features capable of ensuring fermentation yield during the alcoholic production, is added to the vats, before fermentation.

This mass of cells used to start the fermentation process is popularly known as pé-de-cuba. Many producers add cornmeal or rice bran to it in order to provide extra nutrients for the fermentation process [ ]. After the fermentation process is over, the beverage is distilled in stills alambique, in Portuguese , and its undesirable fractions are eliminated.

The first, known as cabeça head , can hold significant methanol and ethyl acetate amounts, which must be discarded. Finally, the last fraction, known as cauda tail , must also be removed due to the presence of unwanted compounds [ ]. After collection, cachaça can be bottled and sold, or kept in wooden barrels in order to age before it is sold Fig.

Tiquira Fig. Its name derives from the indigenous word ti-kyra , which means "dripping liquid," since the beverage drips at the end of the distiller [ 87 ].

Its preparation process comprises cassava washing, peeling, grating and immediate pressing to avoid its browning. Beijus are then covered with banana leaves and kept in warm and humid place, in the dark, for approximately 12 days; it is done to favor the growth of autochthonous fungi on its surface, mainly of Aspergillus sp.

and Monilia sitophila. These microorganisms play an essential role in the production of this beverage, due to amylolytic enzymes production. They account for saccharifying starch and for transforming it into fermentable sugars.

After this period is over, beijus are crumbled, immersed in water and fermented for 4 days. Then, the must is filtered and the product is distilled in still in order to obtain a spirit with high alcohol content [ 9 , 63 ].

This beverage is naturally colorless, but tangerine leaves can be added to it to provide it with the traditional bluish color that differentiates it from cachaça [ 94 ].

The microbiota involved in tiquira fermentation include M. sitophila and S. cerevisiae [ 95 ]. Ribeiro et al. The starch saccharification process by the microbiota results in a beverage with a high content of alcohol and metabolites such as ketones, carboxylic acids, phenolic compounds, aldehydes, esters, nitrogen, sulfur compounds and terpenes [ 31 ].

Caiçuma is a beverage produced by Kanamari indigenous peoples in Amazonas State; it is often consumed on commemorative occasions.

It results from the natural fermentation of peach palm fruits Bactris gasipaes , which is a tree native to the Amazon region; the beverage is cloudy and dense, orange in color and presents residual pulp [ 7 ]. In Mato Grosso State, the caiçuma is produced from cassava by the indigenous people from Arara ethnic group [ 50 ].

The starchy nature of peach palm fruits or cassava favors the production of alcoholic beverages. For caiçuma production, fruits are cooked for approximately two hours; starch gelatinization triggers its partial hydrolysis, which rules out the need of adding amylolytic enzymes to the beverage.

In order to reduce the amount of lipids in it, indigenous people often cut the top and base of the fruit to favor the release of part of its lipid content during the cooking process; the released lipid is discarded along with the water.

The sweetened mass is kept in cloth-covered container to ferment at room temperature for approximately 1 week. Afterward, the fermented mass is diluted in water and left to rest for solid fraction sedimentation purposes.

Approximately 2 h later, the beverage is filtered and it can be stored to be consumed later [ ]. Caiçuma fermentation is carried out by autochthonous microorganisms in a process completely artisanal, but information about its microbiota is scarce. Lacerda [ 50 ] isolated LAB from caiçuma, highlighting the presence of L.

plantarum and Leuconostoc lactis , besides Candida tropicalis. Cauim is produced by Tapirapés indigenous people in Mato Grosso State; it is served in indigenous rituals and is preferably consumed warm.

There are non-alcoholic versions of this beverage, which are consumed by both adults and children. The aforementioned indigenous people use different substrates, such as rice, corn, peanuts and mainly cassava to produce this beverage [ 80 ].

Cassava is kept submerged in water for 4 days to make the peel softer and to degrade toxic cyanogenic compounds. Afterward, puba is peeled and dried under the sun.

The dry pieces are grated until they form a flour, which is then cooked in water until a kind of gruel is formed. The gruel is left to cool and, then, it is inoculated with sweet potatoes previously chewed by indigenous women in order to trigger the fermentation process.

The mix is fermented in open containers, at room temperature, for approximately 48 h [ 4 , 63 , 80 ]. Caium microbiota can vary depending on the substrate used for its production. Bacteria and fungi isolated from the beverage produced from peanuts and rice have been isolated, with emphasis on Lactobacillus sp.

In addition to LAB, Corynebacterium sp. Candida sp. and Saccharomyces sp. stood out among the yeast species found in the beverage.

On the other hand, Almeida [ 5 ] evaluated cauim produced from cassava, highlighting the presence of Bacillus sp.

and Trichosporon sp. Organic acids, mainly lactic and acetic acid, ethanol and other antimicrobial components provide the final microbiological stability and safety of the product [ 69 ], [ 4 ]. Caxiri Fig.

Its consumption is associated with religious rituals and practices, as well as with collective community work, such as planting and felling trees. The production process includes a pubagem step during 2 days; puba is peeled, grated and then pressed in tipiti to remove the liquid portion from it.

The resulting mass is roasted a process that helps detoxifying bitter roots in order to produce a flour. This flour is then mixed to water and sieved; the removed liquid is added with grated sweet potato and placed in barrels to ferment at room temperature for 24 or 48 h.

The final pH of caxiri is close to 3. Lactic acid is the main organic acid resulting from the fermentation process; compounds such as glycerol, esters and alcohols account for the aroma.

Bacillus spp. fermentum , Lactobacillus helveticus , Sphingomonas sp. and S. cerevisiae have been identified in the beverage [ 68 ], [ 92 ].

Cassava Manihot esculenta is a tuberous root grown in different Brazilian regions. The economic importance of cassava crops comes from the interest in its roots, which are rich in starch, used as human and animal food, as well as in the manufacture of food and industrial products. Different Brazilian fermented foods types can be prepared based on cassava roots, mainly those of indigenous origin Fig.

Roots are traditionally peeled and immersed in some stagnant water or kept inside a bag submerged in running water, where they are left to ferment for up to seven days. The activity of indigenous cassava microorganisms leads to root softening and to the degradation of toxic compounds often found in wild cassava.

After the fermentation process is over, roots are pressed to remove the fibers. Puba is appreciated and consumed in different ways; it is widely used to prepare savory dishes, cakes, cookies, sweets, porridges and mush, among others.

Scientific studies conducted with puba are relatively scarce. Almeida [ 3 ] reported the prevalence of Corynebacterium sp. in the first h fermentation; their populations were gradually outnumbered and replaced by LAB after h fermentation.

Crispim et al. fermentum followed by L. delbrueckii and L. In addition, the aforementioned authors observed the significant antagonistic activity of L. plantarum and L. fermentum strains isolated from the puba , which may provide important protective effect against food pathogens, mainly on products prepared based on poor hygiene and sanitation practices.

Bacillus sp. have also been recovered from puba. The fermenting microbiota produces several organic acids, such as lactic, butyric and acetic acids, which extend the shelf life of puba [ 40 ]. It is virtually a mandatory side dish at meals in the local population, as well as used in different preparations, such as farofa crumble , pirão a kind of fish porridge , and classic cakes typical of the Brazilian Northeastern cuisine [ 10 ].

It is legally defined as a product deriving from cassava roots, which is properly cleaned, macerated, peeled, crushed, ground, pressed, dismembered, sieved, dried at moderate temperature — it can be sieved again.

Coelho et al. and Streptococcus spp. ethanolica, C. krusei, Pichia membranifaciens and Trichosporon asahii. According to the authors, some yeasts presented amylolytic activity, contributing to the releasing of fermentable sugars and, consequently, to the fermentation process.

Polvilho azedo sour cassava starch Fig. Fermentation provides this product with a high expansion capacity. Polvilho azedo is widely used to manufacture bakery products, mainly pão de queijo cheese bread , which is a classic Brazilian cuisine product.

Washing and peeling are the first cassava processing steps. The resulting mass is repeatedly washed until total starch removal. This operation is carried out by adding water to the mass, which is strained with the aid of fine overlapped cloths until the washing water looks virtually clear.

The milky liquid containing starch is distributed to settling tanks [ 10 ]. The fermentation conditions of polvilho azedo comprise substrate exclusively formed by granular starch, which is used as carbon source for microorganisms; almost-solid medium formed by starch decantation in the tank; as well as anaerobic conditions, which are established in the first five fermentation days [ 71 ].

There is intense bubble formation during the first fermentation stages, although they decrease as the process evolves until all bubbles disappear, which means the end of the process [ 77 ]. Besides that, amylolytic enzymes significantly change the structure of starch granules during the fermentation process, as well as provides unique technological properties [ 8 ].

is the prevalent genus in the herein described fermentation process; it is followed by Streptococcus sp.

In addition to LAB, Propionibacterium sp. and Clostridium sp. are also involved in this process [ 10 ]. Tucupi fermented cassava sauce Fig. Cassava is traditionally squeezed in tipiti in order to separate the solid from the liquid fraction.

The liquid fraction manipueira is left to rest at room temperature in order to ferment for 3 days. During this period, residual starch settles to the bottom of the container; then, it is removed and used to produce other type of foods, such as polvilho.

The fermented juice is boiled with different spices to provide tucupi with characteristic flavor, which is significantly appreciated in the Amazon region and has recently enabled tucupi to gain increasing prominence in the Brazilian gastronomic scenario [ 17 , 27 ].

Tucupi is the main ingredient of tacacá , which is a typical dish of Northern Brazil, and also includes dried shrimp, tapioca gum and maniçoba previously cooked cassava leaves ; in addition, it can be used to prepare a sauce served with roasted duck pato com tucupi , which is one of the main dishes served in the religious festivities [ 22 , 62 ].

Caetano [ 19 ] evaluated tucupi samples purchased at different supermarkets in Belém City, State of Pará, and the results emphasized the role played by LAB in the fermentation process.

plantarum acidophilus 7. parabuchneri 3. On the other hand, Candida ethanolica, Candida humilis, Candida anomalus, Pichia exigua, Pichia scutulata, Wickerhamomyces anomalus and Y.

lipolytica were the main yeasts identified. Products deriving from wild cassava must be prepared with caution, since it has cyanogenic glycosides that are potentially harmful to human health. Although manipueira is boiled in order to eliminate hydrocyanic acid HCN , high HCN concentrations have been reported in this product [ 27 ].

Thus, this fermentation process can play an important role in reducing cyanogenic compounds in the raw material, since the longer its duration, the lower the HCN content in the final product [ 29 ]. Acidification and consequent pH reduction during fermentation inhibit the linamarase enzyme activity, and it significantly reduces cyanide release.

The same effect is obtained through boiling process, due to toxic compound volatilization at high temperatures [ 10 ]. Thus, studies have recommended fermenting manipueira for at least 24 h, as well as cooking it for at least 10 min after the fermentation, to obtain a final product with pH close to 4.

The current review has presented some typically Brazilian fermented foods types that either derive from native traditions or were incorporated from other cultures and adapted to Brazil. Tempeh is made from fermented soybeans.

Natto is a staple probiotic food in traditional Japanese cuisine. It contains a good amount of fiber, providing 5. Fiber supports digestive health by moving through your body undigested, adding bulk to stool.

This helps promote regularity and alleviate constipation Natto is also high in vitamin K, an important nutrient involved in calcium metabolism and bone health In studies involving hundreds of Japanese women, natto intake was associated with reduced bone loss in those who were postmenopausal 14 , The fermentation of natto also produces an enzyme called nattokinase.

In studies, high doses of this enzyme have been used to treat blood clots and lower blood pressure. However, the amount of nattokinase in a portion of natto can vary, and taking a high dose supplement is not the same as eating natto 16 , 17 , Natto is a fermented soybean product.

Its high fiber content may promote bowel regularity and help prevent bone loss. It also produces an enzyme that may reduce blood pressure and dissolve blood clots. Animal studies suggest that drinking kombucha may help protect the liver from damage caused by exposure to harmful chemicals Plus, test-tube studies have found that kombucha may help induce cancer cell death and prevent the spread of cancer cells 20 , Some animal studies have even found that kombucha may help decrease blood sugar, triglyceride, and LDL bad cholesterol levels 22 , Although these results are promising, further human research is needed Thanks to its rising popularity, kombucha can be found at most major grocery stores.

Many kombucha drinks are high in added sugar, and others may contain sugar substitutes such as sugar alcohols , which some people may prefer to avoid You can make kombucha at home , but it should be prepared carefully to prevent contamination or overfermentation. Kombucha is a fermented tea.

Although more research is needed, animal and test-tube studies suggest that it could help protect the liver, decrease blood sugar, and lower cholesterol and triglyceride levels.

Miso is a common seasoning in Japanese cuisine. Miso soup is traditionally served for breakfast. An older study in 21, Japanese women suggested that eating miso soup was linked to a lower risk of breast cancer Another older study involving more than 40, people associated a higher intake of miso soup with a lower risk of stroke in Japanese women Miso may also help lower blood pressure and protect heart health.

A study in rats found that long-term miso soup intake helped normalize blood pressure levels Plus, a study in middle-aged and older Japanese adults found that frequent miso soup intake may lead to a lower heart rate.

This study also concluded that miso soup did not elevate blood pressure, despite its saltiness In particular, Japanese researchers have linked miso soup intake to a higher risk of stomach cancer. This type of cancer is associated with a high sodium diet One study found that eating 3—4 cups of miso soup per day raised the risk of stomach cancer, and a review concluded that men who ate 1—5 cups per day had an increased risk of stomach cancer 32 , Miso is a seasoning made from fermented soybeans.

It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues.

When you sustain high levels of insulin for long periods, your body stops responding to it as usual, resulting in high blood sugar levels and insulin resistance. In one study, 21 people with prediabetes ate either fresh or fermented kimchi for 16 weeks.

At the end of the study, those who ate fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people consumed either 7. The researchers found that higher kimchi intake led to greater decreases in blood sugar, cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

The longer it ferments, the more susceptible it is to becoming more alcoholic. Sometimes it is brewed with flavors from fruits such as raisins and strawberries and herbs such as mint to make it more appealing.

Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.

Because more research is confirming that probiotics are highly beneficial, food manufacturers are beginning to make probiotic dairy products such as cottage cheese more readily available. Similar to yogurt, cottage cheese can be fermented when bacteria help break down the lactose a type of sugar in the dairy.

When purchasing cottage cheese , look for brands that are low in sugar and that contain active cultures. Try it in smoothies, in baked goods, with fruit, on its own, etc.

Just opt for brands that are low in sugar or unflavored, and consider adding your own stevia, fruit or honey for extra flavor. Why are fermented foods good for you? The consumption of fermented, probiotic foods has many positive effects on not only the digestive system, but basically the whole body.

The microbes that we obtain from eating probiotic foods help create a protective lining in the intestines and shield against pathogenic factors , such as salmonella and E. They may also represent a potential avenue to counter the pro-inflammatory effects of gut dysbiosis.

Fermented foods nutrition is also important for increasing antibodies and building a stronger immune system. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings. Another benefit is that lacto-fermentation enhances the nutrient content of foods and makes the minerals in cultured foods more readily available.

Recent research spearheaded by the University of Maryland School of Social Work found a link between social anxiety disorder and gut health. A big part of our emotions seem to be influenced by the nerves in our guts the enteric nervous system.

In animal studies, depression has been found to be linked to the interplay of the brain and gut health, and people with chronic fatigue syndrome have also been found to benefit from probiotic consumption.

What are fermented foods exactly? The fermentation of foods such as milk and vegetables is also a great way to preserve them for a longer period of time and to make their nutrients more bioavailable absorbable.

Lactic acid decreases pH of milk, causes it to clot and thicken, and gives it a smooth texture. After fermentation, yogurt contains the characteristic bacterial cultures called Lactobacillus bulgaricus and Streptococcus thermophilus.

Lactobacillus bulgaricus and Streptococcus thermophilus are the only two cultures required by law to be present in yogurt. Kefir and yogurt are made in a similar way, but the two are a bit different because kefir is made at room temperature with continuous use of kefir grains, which contain a variety of bacteria and yeast.

Most fermented vegetables are cultured via the process of lactic acid fermentation or lacto-fermentation , which occurs when veggies are chopped and salted.

Fermented veggies contain high acidity and low pH that usually make them shelf-safe and safe to consume for longer than fresh vegetables. Many fermented vegetables are also made with additional ingredients like coriander, garlic, ginger and red pepper, which also offer various health benefits.

The exact microbial counts found in fermented veggies depend on the nutrient status of the fresh produce used and varies with seasons, maturity stage, environmental humidity, temperature and the use of pesticides, among other factors. This gives your gut time to adjust to the presence of new bacteria.

Yogurt is widely available, and other fermented foods like kefir, sauerkraut and kimchi are becoming easier to find. Look for fermented foods in health food stores, large supermarkets and at your local farmers market.

What foods can you ferment at home? The list is long and includes many vegetables, grains, soybeans, milk, etc. For example, fermented vegetables you can prepare at home include cabbage, carrots, green beans, turnips, radishes and beetroots.

Here is a basic homemade fermented foods recipe using vegetables you may already have on hand you can learn more about making cultured veggies by checking out this homemade sauerkraut recipe :.

When making certain fermented food you may require the use of kefir grains, whey, yeast or a starter culture, depending on the exact recipe and your personal taste. Kombucha , a fеrmеntеd tеa, brims with probiotics and antioxidants.

Its еffеrvеscеncе and tangy tastе makе it a popular, hеalthful bеvеragе, cеlеbratеd for its potеntial digеstivе and immunе bеnеfits. Applе cidеr vinеgar, a fеrmеntеd еlixir, is craftеd through thе magical transformation of applе juicе by acеtic acid bactеria.

It boasts health benefits, including aiding digеstion and supporting weight loss. Achaar, a bеlovеd South Asian condimеnt, is a vibrant mеdlеy of picklеd vеgеtablеs and spicеs. Fеrmеntеd to pеrfеction, it adds a burst of tangy flavor to divеrsе culinary crеations.

Idada Dhokla is a stеamеd, spongy cakе madе from fеrmеntеd ricе and urad dal, originating from India. This popular Gujarati dish is characterized by its light tеxturе, tangy flavour derived from fermentation overnight, and oftеn sеrvеd with chutnеy, making it a dеlightful and vеrsatilе snack.

Uttapam is a South Indian savoury pancakе, thickеr than a dosa, madе from fеrmеntеd ricе and urad dal battеr. Toppеd with vеgеtablеs, it's cookеd to pеrfеction, offering a dеlicious and nutritious brеakfast or snack. Gundruk is a traditional Nеpali fеrmеntеd lеafy grееn, commonly made from mustard grееns.

Thе lеavеs undеrgo a natural fеrmеntation procеss, rеsulting in a tangy, slightly sour flavor. It's a staplе ingrеdiеnt in Nеpali cuisinе, oftеn usеd in soups and sidе dishеs. From thе accidеntal discovеry of bееr in Mеsopotamia to thе intеntional crafting of kimchi in Korеa, fеrmеntеd foods havе lеft an indеliblе mark on global cuisinеs.

Today, as we savour thе tangy notеs of sauеrkraut or еnjoy thе probiotic goodnеss of yogurt, we participate in a tradition that spans cеnturiеs—a tradition that transforms thе ordinary into thе еxtraordinary through thе еnchanting art and sciеncе of fеrmеntation.

See all results for "". New Post Add to Community. Home Article Fermented Foods And Their Global History Of Popularity. By Ipshita Maitra. Looking for more slurrpy stories? Subscribe to our newsletters now and get them delivered into your mailbox daily. Tempeh is a traditional Indonesian soybean cake fermented with commercial Rhizopus molds.

Kombucha and Jun are fermented beverages of Asian and Russian origin made of black tea and sugar kombucha or green tea and honey jun. Symbiotic cultures of bacteria and yeasts i.

Water and milk Kefir are fermented beverages of Russian origin created with milk or water, sugar and tiny grains called kefir containing lactic acid bacteria, acetic-acid bacteria and yeasts, called a combined fermentation.

The kefir grains are re-used. Fermented sausages or charcuterie meats may be made from beef, pork or poultry and are fermented with commercial lactic acid bacteria, nitrites, salt and other ingredients.

Molds often grow on the surface during ripening. These ready-to-eat sausages may be smoked hot cooked , or cold uncooked , and then dried. Examples include dry sausages such as pepperoni and semi-dry products such as summer sausage and cervelat salami. Pidan century egg or year old egg is made of duck, chicken or quail eggs and is an example of an alkaline processed food that is not actually fermented with a microbial culture.

Eggs are treated with sodium or potassium hydroxides and aged with minimal bacterial growth occurring. Teaching Tools. The powerpoints provided here are intended as teaching aids.

This presentation presents the basics for fermentation. Created by Naghmeh Parto, Public Health Ontario. Fermented Food Safety Guidance for Canadian Public Health Inspectors.

Presented by Kelsie Dale SK and Naghmeh Parto ON and presented at CIPHI conference, September Additional Fermented Food Safety Materials.