Fermented foods are quickly gaining recognition for their potential benefits to gut health, but the idea of fermenting foods at home can feel a bit overwhelming. What exactly are fermented foods? And how can you make fermented foods at home?
In this interview, Sweden’s leading fermentation expert Jenny Neikell demystifies fermentation, addresses common concerns about fermented foods, and offers insights into the complex yet approachable world of gut-friendly microbes.
BioGaia: Let us start at the beginning. What is fermentation?
Jenny Neikell: I like to describe fermentation as a kind of ‘cooking with microorganisms’. Under the right conditions, good bacteria, yeast, and molds transform the scent and texture of raw ingredients, turning them into delicious foods with incredible flavor.
Most people do not realize it, but many of us eat some type of fermented food every day. Coffee, tea, cheese, yogurt, sourdough bread, beer, and sauerkraut are everyday examples of foods that would not taste the same without microorganisms and fermentation.
BG: What makes fermented foods so unique in terms of taste?
JN: For me, the most fascinating thing about fermentation is how it creates flavors and textures you simply cannot get through regular cooking. Take sauerkraut for example, it is just cabbage and salt, but after a few weeks of fermenting you open the jar and it is like unlocking a treasure chest of aromas.
With fermentation, you can get hints of apple, seaweed, or even honey, depending on the vegetables you use. The textures are unique too – crunchy yet complex. It is like unlocking a whole new toolbox of flavors that were not there to begin with.
BG: Fermentation is a topic that sparks growing curiosity, and a bit of uncertainty. How can you be sure it is safe to eat? What do you say to people who are concerned about harmful bacteria or making a mistake when fermenting foods at home?
JN: That is a very common concern. People often wonder if they need to measure pH levels or send their homemade ferments to a lab to make sure they are safe. But the truth is, if you follow a reliable, well-tested recipe, you will be just fine.
Fermentation has been done safely for thousands of years, long before scientific tools existed. The key is to follow proven methods and take simple precautions.
The right balance of ingredients and environment naturally keeps harmful bacteria in check while encouraging good bacteria to grow. Once you get the hang of it, you will see it is not as complicated as you might think.
BG: What role do fermented foods play in terms of gut health?
JN: What is fascinating is the incredible variety of bacteria you can add to your system by eating different fermented foods. A jar of homemade sauerkraut can contain up to 40 different bacterial strains, many of which are good for your gut.
Each type of fermented food, whether it is sauerkraut, kefir, or yogurt, brings its own unique mix of bacteria, increasing the chances that some will survive the trip to your gut.
Tips: fermenting foods at home
”The key is to follow trusted recipes carefully when fermenting foods at home, especially when it comes to the salt ratio, which is crucial for creating a safe environment for beneficial bacteria.”
Jenny also encourages getting kids involved in the kitchen, since the hands-on process of fermenting foods like sauerkraut can be both fun and educational.
Introducing fermented foods to children
When introducing fermented foods to kids, Jenny suggests starting with sweeter ferments like carrots and pairing them with familiar flavors like mayonnaise or crème fraiche. Adding fat helps balance the acidity, making these foods easier for young taste buds to enjoy.
Jenny Neikell’s Sauerkraut recipe
Want to make your own sauerkraut? Here is Jenny’s easy, gut-friendly recipe:
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Take 2,2 lb. of white cabbage and 1 tablespoon of sea salt.
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Rinse, core, and shred the cabbage.
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Massage with salt until it is juicy.
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Pack tightly into a 2-quart clip-top jar, leaving some space at the top.
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Use a water-filled freezer bag to weigh it down.
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Seal the bag, close the jar, and ferment at room temperature for 14 days.
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Let it mature in the fridge for another 14 days. Enjoy!
About Jenny Neikell
Jenny Neikell is Sweden’s leading expert on fermentation, lactic acid fermentation, and preservation. She is an internationally award-winning author and a popular keynote speaker. Most recently, she published The Big Book of Fermentation and Ferment: The Cookbook with Norstedts Publishing. Jenny regularly teaches courses and gives lectures on fermentation throughout Scandinavia.
