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Health Benefits of Fermentation

Tuesday, 23 August 2011 12:43

Written by Yulia Berry

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Fermentation is a chemical change brought about by yeast, bacteria or mold. This process has been used for centuries by people in order to make and preserve certain types of food. Wine, cheese, beer, yogurt, sauerkraut, pickles and ketchup are all examples of fermentated_vegetablesfood that are made through the process of fermentation.

Health benefits of fermentation

Over 200 species of bacteria live in our gut. These microbes help break down food in our intestines, aid in the digestion process, help fight off disease, and boost our immune system. A good balance of intestinal flora is very important to our overall health. If we eat nothing but overly processed and hard to digest foods, then the fermentation process that occurs within will kick into overdrive resulting gas, bloating, diarrhea, constipation and might possibly lead to other diseases like cancer. Providing our bodies with predigested foods such as fermented good will help the existing microbes within to do the job they need to do.

Fermentation is not only a way to preserve certain foods, it some cases it actually adds to the nutrient value of it. Fermented vegetables contain more vitamin C (sailors would eat sauerkraut to prevent scurvy) and fermented milk products have ample amounts of B vitamins. The bioavailability of these vitamins also increases with fermentation. Probiotics, or "good bacteria" are also formed through the process of fermentation. This can be seen in the ever increasing popularity of lactobacilli that are found in name brand yogurts such as Activia and DanAlive.

How to make sauerkraut:

Sauerkraut is an extremely common fermented food that comes in many varieties and is very easy to make. It is an immune boosting, flu-fighting, cancer battling, and digestive aid that you can make in your kitchen without too much trouble. It tastes great on burgers, in soups, and is even great by itself. You can make it by using salt or whey.

Here is what you need:

• Ceramic bowl

• Wooden spoon

• A wide mouth 2 quart jar (4 pint) (or a 1 quart  mason jar for half the recipe)

• A pint size mason jar, or another glass object that can fit into the first jar and weigh down the vegetables.


• One head of cabbage: shredded

• 2 apples: peeled and sliced

• 2 carrots: grated

• Sea salt


As you shred the cabbage, add handfuls to the ceramic bowl and sprinkle salt over each layer to help draw out the moisture. Add the apples and carrots along with the cabbage into the jar and pack them down with the wooden spoon as you go. Make sure to release as much juices as possible. Now weigh down the veggies with your other jar, pressing down and pushing out as much air as possible and get the juices flowing. Now, put a cheesecloth or towel over it and let it sit until it is tart and crunchy. This makes take a few days to a few weeks depending on the weather. Just be sure to test it often. Once tart, stick it in the fridge and enjoy at your convenience.


Yulia Berry is an independent health researcher and author of the best selling e-books Aloe - Your Miracle Doctor and Pharmacy In Vegetables. She distributes a weekly newsletter regarding great home remedies and has written dozens of natural health articles published on hundreds of websites worldwide. Yulia Berry's new ebook 'Unlocked Secrets of Curative Garlic' to be released soon.

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0 #1 Nordic Track Nate 2011-09-28 18:17
Wow this is kind of shocking to know how much bacteria we have growing in us right now. I have heard of yogurt have fermentation and that it was a good for digestion, but I did not know of all the other benefits of fermentaion. Thank you for sharing this article, it was extremely informative. I can not wait to give that sauerkraut recipe a try!

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