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The history of fermented food dates back thousands of years. Archeologists believe that as early as 2400 B.C., Mesopotamiams preserved fruits and vegetables in saltwater brine to prevent spoiling and allow portability. Cleopatra was said to have eaten pickles to enhance her beauty; Napoleon believed that they boosted his soldiers’ physical strength. Sailors ate fermented food on long voyages to prevent scurvy, a disease caused by severe Vitamin C deficiency.
According to the USDA, Americans — adults and children — consume 9 pounds of pickled produce per person annually, and cucumbers are the preferred vegetable. A growing number of Americans, the majority of them home gardeners, pickle their excess harvest. Citing the improved flavor, they preserve everything from beets and onions to jalapeños and watermelon (not to mention the ubiquitous cucumber). Many seek the health benefits of probiotics found in some fermented food.
Our digestive tract is teeming with 100 trillion microorganisms, known as the gut biome. Nearly 80% of the body’s immune cells are found there, warding off infection and inflammation. In order to maintain good health, the gut requires a rich diversity of microbes, where no single bacteria is dominant. But scientists say the American gut biome is changing: Overzealous hygiene, use of antibiotics and a diet of ultra-processed foods have caused an imbalance of gut bacteria, leading to health risks like autoimmune disorders, heart disease and dementia.
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Probiotics can prevent disease by maintaining the balance of normal gut bacteria.
In the salty, oxygen-free environment of a jar of pickles, yeast and bacteria break down food starch and create lactic acid. The acidity minimizes spoilage and bolsters probiotic growth (which includes microorganisms like lactobacillus and Bifidobacterium). Probiotics promote the absorption of B vitamins and omega-3 fatty acids and create cancer-fighting antioxidants. By increasing the production of neurotransmitters in the intestine, probiotics can improve mood; they are also used to treat IBS and ulcerative colitis..
According to researchers, naturally occurring probiotics are more effective than the synthetic form sold as capsules or powders. But not all fermented foods contain the microbes: High heat used to kill the bad bacteria also kills the good. Pasteurized or baked products — like many commercial brands of pickles and sourdough bread — don’t contain probiotics. Foods that do include homemade pickles, uncooked sauerkraut, kombucha, kefir and yogurt (including soy and coconut varieties).
Home fermentation is safe, but instructions for safe home pickling and canning must be followed carefully. Foodborne botulism — a tasteless, odorless neurotoxin — kills 30 Americans every year.
Consult your medical professional before attempting to treat any ailment with fermented foods.
Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.