Let’s get fermented!

In 2015, John McKenna introduced his version of the food pyramid, which contrasted with the one published by the HSE.

Rather than placing bread at the base, as the HSE suggested (indicating we should consume more of it), McKenna prioritized fresh vegetables, fruit, and seaweed as the healthiest choices, with bread and cereals ranked second.

The HSE later updated its pyramid in 2016, retaining six levels, but unlike McKenna's model, it did not include a specific layer for fermented and probiotic foods.

Although the HSE does reference yogurt, it does not emphasize fermentation (I wasn’t able to find changes after 2016 on the HSE website).

Why should we eat fermented food more? Because it has numerous health benefits.

Fermented foods are teeming with probiotics—live bacteria that promote a healthy gut microbiome. A balanced gut is essential for proper digestion, immune function and out overall well being.

Fermentation also makes certain nutrients more bioavailable, meaning that your body can absorb them more efficiently.

Moreover, fermented vegetables like kimchi and sauerkraut are rich in vitamins, antioxidants, and fibres, making them nutrient-dense additions to any meal.

The lactic acid produced during fermentation also acts as a natural preservative, allowing these foods to last longer without losing their nutritional value.

At its core, fermentation is a natural process where microorganisms like bacteria, yeast, or fungi convert sugars and carbohydrates into acids, gases, or alcohol. This process acts as a preservative, while simultaneously developing rich flavours and beneficial compounds.

The science behind fermentation is fascinating. At its core, fermentation begins when microorganisms consume the sugars present in food.

Depending on the type of microorganism involved, the by-products can vary. For instance, when yeast is used in fermentation, the sugars are typically converted into alcohol and carbon dioxide, as seen in the making of beer, wine, or bread.

Alternatively, when bacteria are responsible for fermentation, they often produce acids, such as lactic acid or acetic acid.

Lactic acid fermentation is common in dairy products like yogurt and in vegetable-based foods like kimchi and sauerkraut, while acetic acid fermentation is what produces vinegar.

The popularity of fermented foods was evident at this year’s Ploughing Championships, where numerous producers showcased products aimed at promoting gut health and other benefits.

One such product was Moss Boss Tonic, which includes seaweed and is said to support digestion, improve sleep, and reduce inflammation.

Another interesting find was Spoonful Botanical, a blend of fermented raisins, herbs, and spices, which I ended up purchasing due to its claims of aiding joint support.

As with any trend, time will tell if it’s just a passing fad, but I hope not as the health benefits of fermented foods in our modern lifestyle have been repeatedly proven.