Lacto-Fermentation. What is it?
Lacto-Fermentation is the process that makes traditional fermented dishes such as sauerkraut, kimchi, and more!
With a little practice, you will master this age old food preservation technique with ease!
What is Lacto-Fermentation?
Lacto-fermentation is the age-old process that produces traditional dill pickles, kimchi, and real sauerkraut, among other fermented delights. This simple fermentation process only requires salt, fruits or vegetables, and water, nothing more. No fancy equipment or canning supplies are needed.
Basics of Lacto-Fermentation
Lacto-fermentation works because bacteria that is harmful to humans cannot survive in water with a high salt content. However, healthy bacteria (think yogurt) can.
Think of them as the bad guys vs. the good guys. Lacto-fermentation wipes out the bad guys in its first stage, then lets the good guys get to work during stage two.
Chemistry of Lacto-Fermentation
The salt-tolerant good bacteria is called Lactobacillus. Various different species within this genus are used to produce fermented foods. Lactic acid is produced by Lactobacillus when it consumes sugars from fruits or vegetables. Lactic acid is a natural preservative that helps fight off bad bacteria and preserves not only the flavor and texture of food but also its nutrients.
Lactobacillus bacteria may support digestion and immunity in some strains. These strains also protect against inflammation and chronic disease, including some types of cancer. Various strains of bacteria have different health benefits, depending on the genus or family.
The Process of Lacto-Fermentation
Lacto-Fermentation traditionally involves submerging fruit or vegetables in a brine solution – salt and water. Though there are also methods of fermenting without added salt. The traditional salt-brine method involves these two stages:
In stage one of lacto-fermentation, vegetables are submerged in a brine that contains enough salt to kill off harmful bacteria. The Lactobacillus bacteria survive this stage and begin stage two.
In stage two of lacto-fermentation, the Lactobacillus organisms begin converting sugars, primarily lactose, present in the food into lactic acid. This creates an acidic environment from the brine that safely preserves the vegetables – and gives lacto-fermented foods their distinctive tangy flavor.
- Fresh Vegetables
- Natural Salt or Sea Salt
- Filtered Water
- 3 Days or 72 Hours
Lacto-Fermentation vs Canning
Understanding the difference between lacto-fermentation and canning
While lacto-fermentation is a common and traditional form of pickling and preserving vegetables, it is unlike canning and is not used for long-term preservation. Many fermented foods are edible for up to two months or more, and their flavors deepen and become more acidic over time. Typically, you begin eating a fermented food once it has reached the desired level of fermentation and you finish it before the end of its “shelf life,” during which time the flavors will mature and change. On the other hand, canning often involves various methods of sterilization and is used to preserve food in its canned state for long periods, often for 6 months to a year or more.
