Food fermentation by humans is an age-long preservation technique. Although in practice till today, and it’s used in the production of local drinks, wines, bread, yoghurt, porridges (pap), meat, soybean, and other fermented products.
This preservation process ensures food availability for future use and more digestible, flavourful, and nourishing products. Consumption of fermented foods boosts immunity, improve gut function and promote overall health.
What is Fermentation?
Fermentation is a chemical process whereby organic substances are converted into acids, gases, or alcohol through microbial activities creating desirable food changes. This takes place in the absence of oxygen (anaerobic conditions), and in the presence of beneficial microorganisms such as yeast or bacteria that obtain their energy through fermentation. The fermentation process can be seen in the conversion of lactose in milk to lactic acid found in yoghurt. During fermentation, these beneficial microorganisms break down sugars and starches into alcohols and acids, making food more nutritious and prolonging its shelf life. Fermented foods, both of plants and animal origin make up the bulk of the indigenous foods and ensure food availability.
Here’s a list of fermented foods eaten in Nigeria:
- Starchy tubers; garri (cassava grit), fufu, lafun (cassava flour), elubo (yam flour)
- Cereals; ogi/akamu, kunu zaki, masa
- Legumes; okpiye, ogiri, locust beans (iru), soybean, ugba, afiyo
4. Milk products; yoghurt, cheese, nono, wara
5. Pickled vegetables
Benefits of Food Fermentation
- Boost nutritional value by producing essential nutrients such as amino acids, fatty acids, lactic acid, alcohol, acetic acid, protein, vitamins, minerals, and anti-oxidants. By boosting the beneficial bacteria in the gut, more B vitamins and vitamin K can be synthesized. The probiotics, enzymes, and lactic acid in fermented foods facilitate these vitamins and minerals. Fermented vegetables are not limited to just nutrients, they also contain dietary fiber which is good for the gut. They nourish beneficial bacteria in the microbiome while other fibers stay intact and help with the frequency of bowel movements
- Development of flavour and aroma. Vinegar, a product of fermentation is used to bring out flavours and aromatic compounds from food to make tasty meals. Some fermented foods like iru, ogiri and okpiye are used as seasoning condiments in local cuisines.
- Improves digestive health. The probiotics produced during fermentation can restore the balance of friendly bacteria in the gut and may alleviate some digestive problems such as symptoms of irritable bowel syndrome. Also, fermented food products provide enzymes necessary for digestion.
- Extends the shelf life of foods by inhibiting food spoilage. In the past, fermenting food was an important method of preservation. For example, the ability of lactic acid bacteria to produce acid prevents the growth of other nondesirable organisms in food products. Some fermenting processes lower the pH of foods preventing harmful microorganisms to live from living in a very acidic environment.
- Introduction of probiotics vital for immunity, gut health, and longevity. Consumption of probiotic-rich foods supports the mucosa as a natural barrier, making the immune system more robust. Insufficient beneficial bacteria allow disease-causing microbes to grow to cause inflammation in the stomach and intestinal mucosa.
- Reduces anti-nutritional factors and detoxification of harmful substances in food. Oxalates, phytates, and other anti-nutrients present in root tubers, cereals, and legumes hinder the absorption of essential nutrients in the body. Phytates, commonly found in brans, are a concern because they can bind with iron, zinc, and calcium in foods, making the minerals unavailable for absorption. Through the process of fermentation, these factors can be reduced or neutralized in food products.
- Decreases cooking time and save fuel. Since the fermented foods had undergone some breakdown, it cooks faster and saves energy.
- Fermentation makes food more edible due to chemical changes or predigestion. For example; the cyanide in cassava is poisonous when consumed raw however once fermented is converted to edible food products such as garri, fufu or lafun. Dairy products such as cheese and yogurt can be eaten by those who suffer lactose intolerance because the lactose has been converted to lactic acid during fermentation.
- Other potential benefits include weight loss, mental and heart health.
Having known the advantages of consuming fermented foods, are there risks?
The rule is moderation, avoid bingeing on these foods. Excessive consumption may cause bloating, flatulence, and abdominal cramps. Ensure to follow the right recipe when processing fermented foods at home or go for genuine store-bought products.
5 simple ways to add fermented foods to meal:
- Add yogurt to breakfast smoothies, granola or oatmeal with fruit.
- Use fermented locust beans (iru) powder to make vegetable soups.
- Prepare a bowl of fermented pap (ogi) for the family, top with milk and nuts.
- Add some soybean powder (ensure it was fermented during processing) to flour and bake some nourishing bread or pastry.
- Serve vegetable toast with a cup of kunu zaki.
Food should be enjoyed in variety and wholesomeness, incorporating fermented foods into meals promote good nutrition and health.
References
Egwim Evans, Amanabo Musa, Yahaya Abubakar and Bello Mainuna (April 10th 2013). Nigerian Indigenous Fermented Foods: Processes and Prospects, Mycotoxin and Food Safety in Developing Countries, Hussaini Anthony Makun, IntechOpen, DOI: 10.5772/52877.
https://pubmed.ncbi.nlm.nih.gov/19220890/
https://www.banglajol.info/index.php/JSR/article/view/16530
Peace Chiamaka Ezekwem, RDN
Peachy Nutrition Clinic
