Oranges and lemons, the bells of St. Clement’s – anything can be fermented if you try hard enough. But why, and how?
A means of preserving food that predates refrigeration by millennia, fermentation is a natural process in which microbes like bacteria, yeast, or mould break down food components – typically sugars and starches – into simpler compounds like acids or alcohols. This not only extends the shelf life of the food but also enhances its flavours and nutritional profile.
Evidence of ancient fermentation in the form of alcoholic beverages, dairy and fish exists across the globe. From a fermented alcohol made from fruit, honey and rice in Neolithic China to fermented beverages made in ancient Babylon in 3000 BCE – all the cool kids throughout history were doing it. The milk of camels, goats, sheep and cattle was naturally fermented as far back as 10,000 BCE for better preservation, especially in subtropical climates.
However, it was Louis Pasteur (the ‘Father of Fermentation’) who in 1856 helped us modern folk better understand the process behind common types of fermentation when he connected the entire affair to yeasts: eukaryotic, single-celled microorganisms classified as members of the fungus kingdom.
What exactly does the process of fermenting foods entail?
The process occurs under controlled conditions, usually with the help of salt, water, and sometimes specific strains of mould, bacteria or microbes which help to create the perfect environment for probiotics to thrive (these can be purchased as pre-packaged ‘starter cultures’). It’s a time-honoured tradition, and today, fermenting food at home is enjoying a resurgence as people rediscover its health benefits and the deep, complex flavours it produces.
Why are fermented foods good for you?
Fermented foods are often hailed as powerhouses of nutrition, primarily due to their high content of probiotics – beneficial bacteria that are essential for maintaining a healthy gut. A balanced microbiome can aid digestion, support immune function, and even improve mood.
But it doesn’t stop there. Fermented foods are also packed with a range of other essential nutrients, including fibre, vitamins (such as B vitamins), and minerals like calcium and magnesium. They are a wonderful addition to any diet, offering a simple yet effective way to enhance both your gut health and overall well-being.
What are some popular fermented foods?
From tangy condiments to hearty mains, fermented foods span a range of tastes, textures, and cultural traditions.
Can anything be fermented?
Theoretically, almost anything can be fermented. From fruits and vegetables to grains and even meats, the possibilities are endless. Fermentation can transform the simplest ingredients into flavour-packed and nutrient-dense foods. Even non-food items like tea leaves can be fermented to create beverages like kombucha.
With a bit of creativity, you can turn nearly anything into a tasty, probiotic-rich delight. Just be sure to always ferment safely and never consume any fermented food that has grown mould due to over-oxygenation, improper sealing, insufficient salt or contamination. Always consult a detailed fermentation guide and consistently check the PH of whatever you’re fermenting.
To burp or not to burp?
A controversial question within the fermentation community, which largely depends on the type of jar you’re using. Most fermenters suggest burping your jars every day to prevent a dangerous build-up of pressure. Others urge you to better research the construction of your jar to see whether it's capable of naturally releasing pressure over time. Some keep their lids sealed, but loosely so, so that air can escape without risk of over-oxygenation. Usually, if it’s below the brine, it’s all fine – so burp at your discretion. Fermentation takes experimentation to truly perfect the process.
We’ve cure-ated a selection of the best fermentation kits to help transform your home into a hub of culture.
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Masontops Complete Fermentation Kit
Brimming with fermentation accessories, this complete kit comes with everything you need to turn any wide-mouth mason jar into a fermenter’s dream. It comes with enough to turn four jars into fermenters – that is, four fermentation lids, four fermentation weights, a vegetable tamper and even a handy recipe book.
Buy now £80.85, Amazon
Crazy Korean Cooking Fermentation Container
Designed specifically for kimchi and sauerkraut, this massive 5.2L container is capable of producing enough fermented goodies to last you the year. It’s crafted from high-quality polypropylene plastic mixed with between seven and 10 per cent natural clay for optimal porosity. It also features an adjustable inner vacuum lid to help minimise the air inside and keep your food fresh.
Buy now £34.92, Amazon
Kilner 3 Litre Fermentation Set Airtight Glass Jar
A classic, rustic and aesthetically pleasing option for fermenters who care about both appearance and function, Kilner’s fermentation jars are a must-have. The three-litre jar is perfect for large batches and comes with a silicone lid with an airlock to release gasses for a smooth fermentation process. It also comes with a detailed recipe and instruction booklet.
Buy now £25.64, Amazon
volila Fermentation Jars
Available in 1.4 litre, 1 litre and 2.2-litre sizes with the option for a four-pack of weights, these lovely little fermenting jars make the entire process wonderfully neat and simple. The specially designed airlock system releases CO2 while preventing the intake of oxygen, preventing the need to burp your fermentation jars daily.
Buy now £15.99, Amazon
Set of 12 Quattro Staggioni Screw Top Glass Preserving Jars, 500ml
Looking to invest in a selection of fermentation jars at a value-for-money price? This set of 12 wide-mouthed mason jars, each measuring a decent 500ml, will ensure the seasoned professional can pickle and ferment a variety of fruits and vegetables at once. Each jar has a screw-top lid to lock in freshness and flavour.
Buy now £29.99, Sous Chef
Love Crumb The Baker's Dozen Kit
Become that friend with this brilliant, comprehensive sourdough starter kit by Love Crumb, which comes with the starter, a specialist baking sheet, two calico-lined proving baskets, baker’s lame, bread flour, spray bottle and lots more. Each component has been expertly curated so that the only hiccups in your baking experience come from the starter itself.
Buy now £64.99, NOTHS
Premium Organic Kombucha Making Kit, Three Litres
Put together by one of our favourite kombucha brands, Boo Chi, this home brew kit has absolutely everything you need to make your very own delicious kombucha.
It comes complete with a three-litre Kilner jar with a tap and lid, a one-litre kilner bottle for refrigerating your brew, organic sugar, an organic scoby, a rubber band and cloth top, a stick-on thermometer and even a bottle of Boo Chi’s own original kombucha to compare flavour. You can also add 50 organic green tea bags to your kit for just £4.99.
Buy now £68.00, NOTHS
