[vc_row type="in_container" full_screen_row_position="middle" column_margin="default" column_direction="default" column_direction_tablet="default" column_direction_phone="default" scene_position="center" text_color="dark" text_align="left" row_border_radius="none" row_border_radius_applies="bg" overlay_strength="0.3" gradient_direction="left_to_right" shape_divider_position="bottom" bg_image_animation="none"][vc_column column_padding="no-extra-padding" column_padding_tablet="inherit" column_padding_phone="inherit" column_padding_position="all" column_element_spacing="default" background_color_opacity="1" background_hover_color_opacity="1" column_shadow="none" column_border_radius="none" column_link_target="_self" gradient_direction="left_to_right" overlay_strength="0.3" width="1/1" tablet_width_inherit="default" tablet_text_alignment="default" phone_text_alignment="default" bg_image_animation="none" border_type="simple" column_border_width="none" column_border_style="solid"][vc_column_text]Fermentation has been a real trend for some time now.That's why we're particularly pleased to have a guest article for you today from Maria and Marco from Sauer macht glücklich. They are both professionals in the field of fermentation and we are delighted that they are sharing their knowledge with us here. We at Arktis BioPharma Switzerland are ourselves convinced of the benefits of fermented foods.

Fermentation - a nutritional trend?

Fermentation is an ongoing trend in the food sector. Fermented foods that everyone is familiar with include sauerkraut, kimchi, cheese, beer and wine. The fermentation process stimulates probiotic processes that have positive effects on the intestinal flora. Fermentation not only preserves food for longer, but also makes it easier for us to digest and free from additives and preservatives. So it's no wonder that more and more health-conscious people are discovering fermentation for themselves.

Back to the roots - back to the origin, to our roots. A saying that not only expresses our society's longing for less fast pace and more tradition, but also shapes trends in our diet. Many of us are literally going back to our own gardens, to fresh and plant-based foods. And are being inspired by what grandma used to think was good. Lactic acid fermentation, for example. We are growing, preserving and preserving food ourselves again - at a time when we get everything fresh from the supermarket all year round and don't really need to preserve food to get us through the winter.

Why is lactic acid fermentation, also known as fermentation, such a big food trend today? We open the long-dusty fermentation drawer for you and explain why sauerkraut & co. can also boost your energy and health to a new level.

What are fermented foods?

Put simply, fermentation is a natural process in which organic substances are converted in a low-oxygen environment - in the case of food, it is the carbohydrates that are converted into alcohol or organic acids. Fresh food, together with salt, is placed in a closed container and left to ferment until a considerable strain of good bacteria has built up, which ensures a longer shelf life, better digestibility and more intense flavor.

Our ancestors used this method thousands of years ago to make food more durable and thus provide themselves with fresh vegetables and important nutrients and minerals even in winter.

Food shortages are hardly a powerful argument for fermentation in our society today. However, there are plenty of other good reasons to eat fermented foods. We have listed the 5 most important ones for you.

What's in fermented foods: 5 good reasons

1. you feel fitter, more vital and full of energy

The lactic acid bacteria that occur naturally on plants and in the soil, and therefore also in fresh food, and which set fermentation in motion, are known as probiotics.

These living microorganisms have an enormous influence on our health - it is not for nothing that the word is made up of the two Latin words "pro" (=for) and "bios" (=life) and therefore means nothing less than "for life". They set various processes in motion in your body that are important for your vitality and give you energy instead of draining it. Do you also experience phases of uncontrolled appetite, in which you sometimes eat everything you can get your hands on? These annoying cravings are a real energy drain. We overeat, feel worse rather than better afterwards and the body has a lot to do with digestion.

Good news: by regularly eating fermented foods, your uncontrolled appetite will steadily decrease and eventually disappear completely.

2. you are doing something for your health

The probiotics reach the intestines undamaged and boost the intestinal flora. Did you know that almost 80% of immune cells are located in our gut? With a strengthened immune system, you are much better armed against illness and can stay healthy in the long term.

In addition, existing vitamins and enzymes are preserved or newly created in the fermentation process and nutrients can be better absorbed by the body. Lactic acid fermented foods also have an anti-inflammatory effect and are full of phytonutrients, which have an antioxidant and immunizing effect.

These foods are even excellent for diabetics, as the sugar is already broken down by the lactic acid bacteria.

3. you support your digestion

When our gut is rumbling and our stomach is burning, we quickly reach for By regularly eating fermented foods, which strengthen our intestinal flora and provide us with plenty of good bacteria, we can do without such medication in the long term.

Fermentation breaks down carbohydrates into lactic acid, making them much more digestible. Lactic acid (which, by the way, has nothing to do with milk, but was only detected there for the first time) ensures that the pH value in the intestine drops, creating a slightly acidic environment. Pathogenic microorganisms such as fungi or putrefactive bacteria find it difficult to colonize and multiply in such an environment.

As a result, lactic acid foods also have a regulating effect on constipation and diarrhea and provide a pleasant feeling in the intestines. They also have a calming effect on a sensitive stomach and help with heartburn and acid reflux.

4. you eat a tasty and varied diet

No, a fermented diet doesn't just have to include sauerkraut on your menu. Theoretically, almost all foods can be fermented, but fermentation is particularly common with grains and vegetables. Fermented exotic products such as kimchi (Chinese cabbage), miso (paste made from soybeans), kombucha (tea) or kvass (bread drink) are also becoming increasingly common in German kitchens.

Fermented foods can also be wonderfully integrated into most diets such as raw vegan or alkaline diets. They are also an important source of bacteria for anyone who does not consume other probiotics (for example in the form of yoghurt).

Even if we tend to think of fermentation in terms of smell and rotten taste, fermented foods are a far cry from that! The flavors of vegetables, for example, are enhanced by the added salt and the resulting acidity, creating additional aromas that are a real treat for our often regressed taste buds.

5. you eat environmentally friendly and regionally

Do you like to eat seasonally, but would like a little more variety from time to time compared to currently available vegetables? Fermenting allows you to eat regional vegetables "fresh" anti-cyclically.

During the process, the pH value of the food decreases, which leads to a longer shelf life and ensures that vitamins and nutrients are preserved - unlike with conventional preservation processes. Lactic acid fermentation is also more environmentally friendly, as no energy such as electricity, heat etc. is required for preservation.

Another advantage: as microorganisms that make food perishable require oxygen, they cannot multiply and make room for bacteria that are beneficial to humans.

For all those who prefer listening to reading, I am happy to recommend my popular Darmglück podcast. With lots of exciting health topics, tips and tricks for a healthy lifestyle in everyday life and a balanced diet. Listen now to episode 12 How you can ferment vegetables yourself and why it's a good idea:

[g_podcast id="7340783"]

What exactly happens during fermentation?

To ferment food, natural microorganisms such as lactic acid bacteria, yeast or molds are added. These come from the ingredients themselves and are not added externally. In The food is then stored in an airtight container, for example in a preserving jar. During storage, the starter cultures, i.e. the good bacteria, multiply, the pH value drops and an acidic environment is created. In this acidic environment, germs that would spoil the food cannot develop. After some time, the result is a preserved food that has also changed in taste and texture.

For all those who prefer listening to reading, I am happy to recommend my popular Darmglück podcast. With lots of exciting health topics, tips and tricks for a healthy lifestyle in everyday life and a balanced diet. Now in episode 90 How to preserve food with fermentation listen in:

[g_podcast id="14069762"]

The fermentation process in detail

When fermenting vegetables, they are cut into small pieces, rubbed with salt and placed in a container. In the next step, this mixture is stirred until a layer of salt forms. The vegetables are placed in a pot and sealed airtight with a lid.

The whole thing is then weighed down with a weight, such as a water bottle. This causes the mixture to sink to the bottom and the brine to rise to the top.

The vegetables are now left to stand at room temperature for at least seven days. If necessary, some of the brine can be skimmed off from time to time. The longer the vegetables are fermented, the more intense the flavor becomes. As soon as the desired level of flavor has been reached, the vegetables can be placed in a preserving jar and can now be kept in the fridge for up to six months.

Tips for fermenting

So that you can start making your own ferments today, Marco and Maria have created a free fermentation course for you in which they explain step by step how to make fermentation work in your kitchen. Because it's not as difficult as it might sound at first. All you need is a little patience.



Maria and Marco won't leave you on your own and will ferment 5 ferments with you in 5 days with one goal: more delicious fermented delicacies!

- 5 ferments with step-by-step instructions for guaranteed success!
- Over 1,124 participants have already taken part!
- Support in the Facebook group!

Want to take part for free? Then click here:

We hope you enjoy fermenting
Maria & Marco from Sauer macht glücklich

About the authors

We are Maria & Marco. We live our idea of a healthy natural lifestyle - lots of fresh air and nature in every season: hiking, camping, sports, yoga, walking barefoot, wild herbs and much more. Just a few years ago, we didn't attach much importance to health and nutrition. This changed fundamentally when we realized that we were often ailing and tired. We started to look into nutrition and lifestyles and found our own personal way through various concepts. Without this being goal, we have now arrived at a purely plant-based, organic diet and are continuing to develop along this path every day. And: we love lactic acid vegetables. Yes, this is how we got to know and appreciate lactic acid fermentation.[/vc_column_text][/vc_column][/vc_row]