"If I can see it and believe it, then I can achieve it." Arnold Schwarzenegger
If you're like me, when I stumble on to something that interests me, I dive into the deep end of the pool. And if these newfound interests show some good results, look out.
Everyday we're learning different ways fermented foods can have some amazing results on our health. They sure have on mine. But I'm always careful to keep them in perspective. By themselves, they won't work miracles.
But as an important part of the bigger process of gut health, benefits from fermented foods can't be understated. Along with fiber and a whole foods diet, they help to optimize gut health.
After incorporating store-bought fermented foods into my diet, I saw gains early on. That sparked some curiosity. Pretty soon I had a million questions but these 3 stuck with me:
1. Cost- if I made this stuff, could I do it cheaper than buying it?2. Could I do this and make it even better, content, quality, and more to my liking?3. Where can I go to learn how to do this?
These were the burning questions that I had to get answers for. It was 2nd grade all over again and instead of math class fractions, I had to know exactly how to do all this stuff, like NOW! (Only I didn't cry this time.)
From all of my research and reading, and implementing fermented foods into my daily routine, here are the top 3 reasons why I prefer to make my own:
1. The cost. It shouldn't be the first consideration since our health is worth way more than we spend on it, but the cost savings can't be denied. It's astronomical.
2. The content and quality. In a largely unregulated environment, people can say just about anything about their products, the content, and benefits realized with no real accountability. If I ferment my own, I know EXACTLY what's in it.
3. The connection and community. Fermenters as a group are pretty cool people. Fermentation as a process is fun and it draws you in, fosters experimentation and leaves you wanting to try more. I'll explain in a bit.
Cost Savings
Let's quickly rundown the benefits to home fermentation and I'll start with the cost.
If you saw this sign next to something you wanted to buy, would it get your attention? Unless you're printing money in your garage, I think it would.
I'm going to use kefir as a really good example. prices can vary wildly, but I'd say it's unlikely that you would find a 32oz bottle of kefir for less than $3.50 (USD), but I think the average is closer to $4...for a quart! So $14-$16 a gallon...for store-bought.
I'll cover the quality benefits of homemade over store-bought in a second, but we're talking price here. I can usually find plain 2% milk for $2 a gallon, but let's say $3 per gallon. That's 79-82% savings by volume!
Now to be fair, you will possibly have a one-time expense for kefir grains- $10 or so to get started. Why do I say possibly? People love to share these things..for free! And why only a one-time expense? Because they grow and multiply EVERY time you make kefir. So if you take care of them, this is a one-time expense!
This is one example. You can apply sauerkraut and many others to the equation, and you'll see the same thing. It's a colossal cost savings to do this stuff on your own.
Quality and Content
This can apply to just about anything homemade.
It's usually better than store-bought or restaurant made.
But it's really true with fermented foods. And there are a couple simple reasons why. First, quality will generally always be better since ingredients are fresher, no additives are needed for shelf-life, and in our case shelf-stability. You know exactly what's in it..because you put it in there!
But let's touch on content, specifically probiotic content. And this is related to shelf-stability. The kefir example we used in the cost analysis can be used here to contrast the content differences.
Lifeway Kefir, which is a very good store-bought brand, advertises 12 strains of bacteria and yeast. The reason the strains are limited and there are some additives is because fermentation is an active process. (Remember the kombucha disaster? Quite the active process).
To maintain shelf-stability, they have to slow the fermentation process with some added ingredients, so bottles don't continue to ferment while on the shelves and start exploding in the stores. There is no way to "burp" or release CO2 pressure once a product is sealed for resale. This makes it more shelf stable, but it also curbs the probiotic content.
Homemade kefir by comparison has roughly 50 strains of yeast and bacteria. It is much more diverse in its probiotic offering. It also has the ability to continue to ferment as long as you create the conditions to make that happen. Refrigeration only slows fermentation- it doesn't stop it completely.
It's why when you've had a jar of kefir in your refrigerator for a week or so, it sounds like a can of beer or soda when you open it. Soda and beer are "force carbonated" with CO2 before bottling or canning. Kefir naturally carbonates as it ferments.
You can again compare other fermented foods on the quality and content scales, but kefir is the best example.
Community and Connection
The physical act of taking the time and effort to learn and execute successful fermentation connects you to the end product. It also connects you to the process. For me, that's a lot different than just pulling something off the grocery store shelf, throwing it in a refrigerator and getting around to consuming it someday.
When you make it, and you make it the way you like it, there's a real connection there. It keeps me focused on not only thinking about it, but actually eating and consuming it.
And the community? When I started, it seemed like everyone in the fermenting scene was a hippy, wearing tie-dyed clothes, and listening to Joni Mitchell. There are indeed a lot of people like that fermenting anything and everything, but there are plenty of people just like you and me.
But let tell you something, I've never had a fermentation question where someone didn't jump to answer for me. I've had people from an hour away share kefir grains with me for free. I've had people look at pictures I sent them of something that looked like a science project and gave me their opinions on what went wrong and how to fix it. (After they told me to throw it out immediately of course)
People get excited about things that work for them. And they want to share that experience.
And I can attest to this- It's more gratifying to see someone else have good results from something I've helped them with, than for me to continue to see my own.
This newsletter and Twitter feed is my way of extending the reach on my experiences.
How far has my reach traveled? How about New Zealand.
Twitter is a wonderful place. And what's even better? During our last message exchange, Craig from New Zealand dropped this bomb:
"...and I’m now not taking blood pressure pills due to the diet..."
Let me leave you with this. I'm passionate about fermented foods as an integral part of overall health. Don't sleep on fiber to feed the probiotics you're getting from the ferments and continue to transition to a whole-food diet.
And if store-bought is where you are right now, you're miles ahead of everyone else. If you want to multiply your gains and have some fun doing it? Try fermenting your yourself. Email me and I'll help you get started.
Next week- there's a miraculous one-cell-wide gut lining defending us from peril. The epithelial barrier takes center stage. This one is near and dear to me. I feel especially qualified to cover this one, since I destroyed one and rebuilt it!
Thanks for reading,
Jeff
