Food Fermentations: Making Plant Foods easier to digest

Introduction

The transition from hunter-gatherer societies to agricultural societies marked a significant change in human diets. While hunter-gatherers consumed a diverse range of animal proteins and plants, agricultural societies relied heavily on cereals, legumes, and oilseeds. This shift led to reduced protein, minerals and dietary fiber intake and increased exposure to anti-nutritive factors in seeds. Food fermentations, which predate agriculture, have played a crucial role in improving the digestibility of plant foods and eliminating harmful compounds.

Key benefits of Food Fermentation

1. Detoxification of Plant Foods:

   1. Fermentation processes detoxify and eliminate compounds with antinutritive properties, such as cyanogenic glycosides, vicine and convicine, phytate, phenolic compounds, immune-reactive proteins, and fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).

2. Better tolerance for sensitive people:

   1. Fermented foods provide an effective way to improve the tolerance of plant foods for individuals with irritable bowel syndrome, non-celiac wheat intolerance, and food allergies. They also offer additional health benefits through viable and active microorganisms.

      
      

Detailed Insights into Fermentation Process

1. Cyanogenic Glycosides: These compounds release cyanide upon hydrolysis. Fermentation of cassava (= root vegetable) by Lactiplantibacillus plantarum and other microorganisms helps degrade cyanogenic glycosides, reducing the risk of cyanide intoxication.

2. Vicine and Convicine: Found in faba beans, these compounds can cause hemolytic anemia (favism) in individuals with glucose-6-phosphate dehydrogenase deficiency. Fermentation processes degrade these compounds, making faba beans safer to consume.

3. Phytate: Phytate reduces mineral bioavailability. Fermentation processes, such as sourdough fermentation, increase the bioavailability of minerals by degrading phytates.

4. Phenolic Compounds: Tannins and other phenolic compounds can inhibit digestive enzymes and reduce nutrient absorption. Fermentation processes metabolize these compounds, improving digestibility and reducing bitterness.

5. FODMAPs: Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols can cause digestive discomfort. Fermentation processes partially or completely degrade these compounds, alleviating symptoms of irritable bowel syndrome.

Relevance of Fermentation in food production

Despite advancements in food processing technologies, traditional fermentation processes remain relevant. They offer unique sensory properties and health benefits that alternative methods cannot replicate. Fermented foods contribute to dietary intake of viable microbes, improve tolerance of plant foods, and modify immune-reactive proteins.

Conclusion

Food fermentations are a crucial step that increases the nutritional value of plant foods. They play a crucial role in detoxifying harmful compounds, improving tolerance for sensitive individuals, and providing additional health benefits. Increasing the proportion of fermented foods in your diet can improve health and quality of life for many people.

Summary

The document "Food Fermentations for Improved Digestibility of Plant Foods" explores the role of food fermentations in detoxifying plant foods and improving their digestibility. Fermentation processes eliminate harmful compounds such as cyanogenic glycosides, vicine and convicine, phytate, phenolic compounds, and FODMAPs. These processes enhance the tolerance of plant foods for individuals with digestive issues and food allergies. Despite modern food processing technologies, traditional fermentation methods remain relevant due to their unique sensory properties and health benefits. Increasing the consumption of fermented foods can improve health and quality of life for many people.

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Glossary

1. Agricultural Societies

   1. Agricultural societies are communities that rely on farming and cultivation of crops for their food supply, as opposed to hunting and gathering.

2. Anti-Nutritive Factors

   1. Anti-nutritive factors are compounds found in foods that can interfere with the absorption and utilization of nutrients by the body, reducing their nutritional value.

3. Cyanogenic Glycosides

   1. Cyanogenic glycosides are natural compounds found in certain plants that release cyanide when hydrolyzed, which can be toxic if consumed in large amounts.

4. Hydrolysis

   1. Hydrolysis is a chemical reaction that involves the breaking down of a compound by water. In the context of cyanogenic glycosides, it refers to the release of cyanide from these compounds.

5. Lactiplantibacillus plantarum

   1. Lactiplantibacillus plantarum is a species of lactic acid bacteria commonly used in fermentation processes

6. Vicine and Convicine

   1. Vicine and convicine are compounds found in faba beans. These chemicals ca, cause a type of anemia called favism in people who lack a specific enzyme called glucose-6-phosphate dehydrigenase (G6PD). People with G6PD deficiency are more sensitive to certain foods and medications, and eating faba beans can trigger this reaction. They can't handle the chemicals vicine and convicine properly.

7. Hemolytic Anemia (Favism)

   1. Hemolytic anemia, also known as favism, is a condition where red blood cells are destroyed faster than they can be produced, often triggered by certain foods in individuals with a genetic deficiency. This can lead to symptoms like fatigue, shortness of breath, and yellowing of the skin.

8. Phytate

   1. Phytate is a form of phytic acid found in plant seeds that can bind minerals and reduce their bioavailability, making it harder for the body to absorb them.

9. Phenolic Compounds

   1. Phenolic compounds are a group of chemical substances found in plants that can affect the flavor and nutritional value of foods. Examples include tannins and flavonoids.

10. Tannins

    1. Tannins are a type of phenolic compound that can inhibit digestive enzymes and reduce nutrient absorption, and often contributing to the bitterness of foods.

11. FODMAPs

    1. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can cause digestive discomfort in some individuals.

12. Irritable Bowel Syndrome (IBS)

    1. Irritable bowel syndrome (IBS) is a common digestive disorder characterized by symptoms such as abdominal pain, bloating, and changes in bowel habits.

13. Non-Celiac Wheat Intolerance

    1. Non-celiac wheat intolerance is a condition where individuals experience digestive symptoms similar to celiac disease when consuming wheat, but do not have the autoimmune response associated with celiac disease.

14. Viable Microorganisms

    1. Viable microorganisms are living microbial organisms (bacteria, yeast, molds) that retain the ability to grow and reproduce under suitable conditions. They are active and functional.

15. Bioavailability

    1. Bioavailability is the proportion of a nutrient that is absorbed and utilized by the body from the food consumed.

16. Immune-Reactive Proteins

    1. Immune-reactive proteins are proteins that can trigger an immune response in some individuals, leading to food allergies or intolerances.