Fermented Food
Description
Books: Nourishing Traditions, Wild Fermentation, The Art of Fermentation, Body Ecology Diet
Other resources: Fermented garlic, Comparison of Fermentation methods,
Natural Fermentation: Salt vs. Whey vs. Starter Cultures,
Starter culture vs whey
How to Easily and Inexpensively Ferment Your Own Vegetables
Advances in fermented foods and beverages
Probiotic strains
Fermented foods:
Raw Unfiltered Apple Cider Vinegar (do not use tablets)
Fruits and berries - blueberries, papaya, pomegranate
Vegetables - cabbage, carrots, radishes, pepper, pickles, garlic, onion, beets, soy
Tea - black, green , oolong, kombucha
Dairy - yogurt, kefir, cottage/feta cheese, cheese
Fish
Meat
What to do when the home made yogurt turns out too sour? (or not ... the recipe works just as well with regular yogurt)
- 4 cups yogurt
- 4 cups water (or more if the yogurt it too dense)
- 1 fine cut (or grated) cucumber
- fine cut dill (to taste)
- minced garlic - to taste (~4 cloves)
- 1 cup (or more) chopped walnuts
- 3..4 spoons of olive oil
- salt (to taste) (~1 tea spoon)
Stir the yogurt to make it smooth. Add the rest of the ingredients and stir again (add the water last).
Leave in the fridge for 12..24 hours before serving. Tastes better with time but it never lasts long.
Serve cold.
Books: Nourishing Traditions, Wild Fermentation, The Art of Fermentation, Body Ecology Diet
Other resources: Fermented garlic, Comparison of Fermentation methods,
Natural Fermentation: Salt vs. Whey vs. Starter Cultures,
Starter culture vs whey
How to Easily and Inexpensively Ferment Your Own Vegetables
Advances in fermented foods and beverages
Probiotic strains
Fermented foods:
Raw Unfiltered Apple Cider Vinegar (do not use tablets)
Fruits and berries - blueberries, papaya, pomegranate
Vegetables - cabbage, carrots, radishes, pepper, pickles, garlic, onion, beets, soy
Tea - black, green , oolong, kombucha
Dairy - yogurt, kefir, cottage/feta cheese, cheese
Fish
Meat
What to do when the home made yogurt turns out too sour? (or not ... the recipe works just as well with regular yogurt)
- 4 cups yogurt
- 4 cups water (or more if the yogurt it too dense)
- 1 fine cut (or grated) cucumber
- fine cut dill (to taste)
- minced garlic - to taste (~4 cloves)
- 1 cup (or more) chopped walnuts
- 3..4 spoons of olive oil
- salt (to taste) (~1 tea spoon)
Stir the yogurt to make it smooth. Add the rest of the ingredients and stir again (add the water last).
Leave in the fridge for 12..24 hours before serving. Tastes better with time but it never lasts long.
Serve cold.
References
1. Beetroot (Beta vulgaris L.) and naturally fermented beetroot juices from organic and conventional production:
metabolomics, antioxidant levels and anticancer activity.
"It was found that anticancer activity was stronger in the case of organic fermented juices when compared with
conventional ones"
2. Immunostimulatory Effect of Fermented Red Ginseng in the Mouse Model
"Ginsenosides are an important class of physiologically active compounds that are found in many herbs. Ginsenosides
possess anti-inflammatory activities and anti-tumor activities, including an inhibitory effect on tumor-induced
angiogenesis and a protective effect against tumor invasion and metastasis. ...
Recent work indicates that, when taken orally, ginsenosides are metabolized (e.g., deglycosylated) by human intestinal
bacteria. Deglycosylated ginsenoside metabolites are more readily absorbed into the bloodstream and act as active
compounds.
... WFRG increases immune function, relieves inflammation, and enhances active compound absorptivity in mice."
3. Pre/Probiotics and natural fermentation
Probiotics, prebiotics, synbiotics and naturally fermented foods: why more may be more
"Naturally fermented foods (NFF), in contrast to pre, pro or synbiotics, do not consist of isolated species of bacteria
or homogenous non-digestible food scaffolds. NFF refer to traditionally prepared items, which may contain multitudes
of microorganisms -even some unidentifiable strains- as well as both digestible and non-digestible food. One study of
naturally fermented dry Greek salami found no fewer than 348 lactic acid bacteria alone, including Lactobacillus
curvatus, L. sake, L. plantarum, Weissella viridescens, W. hellenica, and countless other unidentifiable isolates. Another
study of artisanal daily products found 4379 isolates in 35 products. Thus, the sum total of items in NFF may be orders of
magnitude greater than pro, pre or synbiotics. Likely NFF represents a novel therapeutic avenue that has been thus far
under-investigated."
Prebiotics and bioactive natural substances induce changes of composition and metabolic activities of the colonic
microflora in cancerous rats.
Probiotics, dendritic cells and bladder cancer.
4. Apple Cider Vinegar
Apple cider vinegar attenuates lipid profile in normal and diabetic rats.
"Fasting blood glucose did not change, while HbA1c significantly decreased by apple cider vinegar in diabetic group
(p<0.05). In normal rats fed with vinegar, significant reduction of low density lipoprotein-cholesterol (LDL-c) (p<0.005)
and significant increase of high density lipoprotein-cholesterol (HDL-c) levels (p<0.005) were observed. Apple cider
vinegar also reduced serum triglyceride (TG) levels (p<0.005) and increased HDL-c (p<0.005) in diabetic animals.
These results indicate that apple cider vinegar ... may be of great value in managing the diabetic complications."
Effects of apple cider vinegars produced with different techniques on blood lipids in high-cholesterol-fed rats.
Unhealthy weight loss. Erosion by apple cider vinegar (tooth erosion)
Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.
Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in
ovariectomized mice fed high cholesterol.
5. Fermented fruits and berries
Fermented orange juice: source of higher carotenoid and flavanone contents.
"Total and individual flavanones and carotenoids significantly increased throughout the fermentation. The reason for
this was an enhanced extraction of these compounds from the pulp. Besides, the potential bioavailability of flavanones
increased due to a higher content of hesperetin-7-O-glucoside (2-fold higher at the end of the fermentation process).
Ascorbic acid did not undergo a significant change, and only total phenolics decreased. Antioxidant capacity was also
evaluated. TEAC and FRAP values remained constant throughout the process. However, ORAC and DPPH values
significantly increased."
Diabetes as a risk factor to cancer: Functional role of fermented papaya preparation as phytonutraceutical adjunct in the
treatment of diabetes and cancer.
"Fermented papaya preparation (FPP) has defined antioxidant and immune-modulating potentials. ... It is further
suggested that the demonstrated efficacy FPP to control blood glucose, excessive inflammation and modulate free radical-
induced oxidative damage which are triggers of liver, bladder, breast and prostate cancers in type 2 diabetics, may
favorably mitigate the side effects of ensuing diabetes and cancer therapy."
Atheroprotective effects of bilberry extracts in apo E-deficient mice.
"... untreated bilberries (BE) and ... yeast-fermented bilberries (FBE), on the development of atherosclerosis ... mice
received for 16 weeks a diet supplemented with 0.02% of either BE or FBE. ... Supplementation of the diet with both
bilberry extracts led to a significant inhibition of plaque development, whereas no effect on oxidative stress parameters
or lipid profiles could be observed, suggesting the implication of other mechanisms of action. In addition, a better
protection was observed with FBE, suggesting that the fermentation generates new bioactive compounds more effective
in attenuating progression of the atherosclerotic lesions."
Intake of Blueberry Fermented by Lactobacillus plantarum Affects the Gut Microbiota of L-NAME Treated Rats
"... fermented blueberry or with three phenolic compounds synthesized during fermentation. The experimental diets did
not lower the blood pressure after 4 weeks. However, the fermented blueberries together with live L. plantarum showed
protective effect on liver cells ...
Humans with metabolic syndrome who consumed a beverage containing 50 g of freeze dried blueberries for 8 weeks
showed a significant decrease in both SBP and DBP (blood pressure limits) ...
The antihypertensive effect of using probiotics and blueberries can vary depending on the bacterial strain and blueberry
species used and its growth conditions.
... One study product consisted of blueberries (Vaccinum myrtillus) that had been fermented by Lactobacillus plantarum
HEAL19 (DSM 15313), which is a bacterial strain with a strong tannase activity that can efficiently break down tannins
found in blueberries into smaller phenolic acid compounds. The fermented blueberries were freeze dried and milled into
a powder. Such powder was given to the rats at 2 g/rat/day (product FBL) mixed with standard chow. The second study
product (product PML) consisted of a mixture of three phenolic acids that were absent in the nonfermented blueberries
but were detected in the fermented blueberry product. The three phenolic acids were added in the amount that
corresponded to their concentration in the daily dosage of product FBL....All rats receiving blueberry powder or the
phenolic acid mixture were also given 109 cfu/animal/day of Lactobacillus plantarum HEAL19 (HEAL19; DSM 15313)
... Consumption of blueberries has been reported to reduce hepatocyte injury, lipid peroxidation, and oxidative stress.
Furthermore, fermentation of blueberries has been shown to increase the total polyphenols and antioxidant capacities.
Thus, the fermentation of blueberries may have enhanced the scavenging of free radicals that may antagonize the
development of liver injury ..."
Persistence of anticancer activity in berry extracts after simulated gastrointestinal digestion and colonic fermentation.
Exploitation of the health-promoting and sensory properties of organic pomegranate (Punica granatum L.) juice
through lactic acid fermentation.
"Two strains (POM1 and C2) or LP09 of Lactobacillus plantarum, which were previously isolated from tomatoes and
carrots, and another commercial strain of L. plantarum (LP09), were selected to singly ferment (30 °C for 120 h)
pomegranate juice (PJ) under standardized protocol. PJs were further stored at 4 °C for 30 days. Filtered PJ, not added
of starters (unstarted PJ), was used as the control. ... Lactic acid bacteria consumed glucose, fructose, malic acid,
and branched chain and aromatic amino acids. The concentration of free fatty acids increased for all started
PJs. Compared to unstarted PJ, color and browning indexes of fermented PJs were preferable. The concentration of
total polyphenolic compounds and antioxidant activity were the highest for started PJs, with some
differences that depended on the starter used. Fermentation increased the concentration of ellagic acid, and
enhanced the antimicrobial activity. Fermented PJs scavenged the reactive oxygen species generated by
H2O2 and modulated the synthesis of immune-mediators from peripheral blood mononuclear cells (PBMC).
Unstarted and fermented PJs inhibited the growth of K562 tumor cells."
6. Fermented fish and meat
Characterization of lactic acid bacteria isolated from a Thai low-salt fermented fish product and the role of garlic as
substrate for fermentation.
"The ability to ferment garlic was paralleled by a capacity to ferment inulin ... The starch fermenting Lactic acid
bacteria (LAB) were unable to ferment som-fak and sensory spoilage occurred after three days. Fermentation with the
combined mix of starch and garlic fermenting strains led to production of 2.5% acid and a decrease in pH to 4.5 in two
days. The fermentation was slightly slower with the garlic fermenting strains alone."
7. Fermented vegetables
Vitamin content and amino acid composition of pickled garlic processed with and without fermentation.
"On a dry basis, the fermented product had a higher content of riboflavin, alpha-tocopherol, and most individual amino
acids but a lower thiamin level than the unfermented product. ... Water blanching (90 degrees C for 4 min) affected only
the ascorbic acid content, whereas fermentation significantly affected the contents of thiamin, ascorbic acid, and alpha-
tocopherol, as well as glutamic acid and arginine. ... In the case of the fermented product, usage of the corresponding
fermentation brine plus refrigerated storage was also assayed as the packing/preservation method and was found to give
the best result from a nutritional standpoint."
Increased level of tetrahydro-beta-carboline derivatives in short-term fermented garlic.
Increased anti-oxidative potency of garlic by spontaneous short-term fermentation.
"... 80% ethanol extract from garlic fermented for the relatively short period of time (40 days at 60-70 degrees C, 85-
95% relative humidity) were examined. Superoxide dismutase (SOD)-like activity, scavenging activity against hydrogen
peroxide and the polyphenol content of the garlic extract were increased 13-folds, more than 10-folds, and 7-folds,
respectively, as compared with those of the control garlic extract."
Fermented garlic protects diabetic, obese mice when fed a high-fat diet by antioxidant effects.
"... yeast (Saccharomyces cerevisiae)-fermented aged black garlic (FBG) ... Aged black garlic (BG) exhibits potent
antioxidative effects ... the bioactivity of some natural products is increased by fermentation ... antioxidant activity of
FBG is stronger than that of BG.
After 91 days of continuous High Fat Diet (HFD) supply, the mice showed marked obesity, hyperglycemia, hyperlipemia,
and liver and kidney damages. Black garlic and all 3 different doses of FBG showed favorable hepatoprotective,
nephroprotective, hypolipidemic, and antiobesity effects compared with the HFD control, but no hypoglycemic effects."
Effects of fermented garlic powder supplementation on growth performance, nutrient digestibility, blood characteristics
and meat quality in growing-finishing pigs.
"Collectively, our findings demonstrated that the administration of FGP at a level of 2 or 4 g/kg improved growth
performance, nutrient digestibility and meat quality in growing-finishing pigs."
Lactic acid fermentation stimulated iron absorption by Caco-2 cells is associated with increased soluble iron content in
carrot juice.
"LA fermentation was shown to improve mineral solubility to different extents at simulated physiological conditions:
Mn (2-fold); Fe (1.5-1.7-fold); Zn (1.2-fold); Cu (1-fold). Soluble Fe2+ was increased about 16-fold by LA fermentation,
and about one third of the Fe2+ remained soluble after in vitro digestion (about 4-5-fold higher than in fresh juice)."
Selection and use of autochthonous mixed starter for lactic acid fermentation of carrots, French beans or marrows.
"A two-step fermentation process (1 day at 25 degrees C and 7 days at 15 degrees C) in brine (1% w/v) followed by
storage at room temperature in olive oil until 40 days was set up. ... Cell numbers of lactic acid bacteria in the started
vegetables were ca. 10,000 (autochthonous starter) and 1000 (allochthonous starter) times higher than unstarted
samples throughout the process. When fermented with the autochthonous starter, carrots, French beans or marrows
were characterized by the rapid decrease of pH (<4.5), marked consumption of fermentable carbohydrates, and
inhibition of Enterobacteriaceae and yeasts. Fermentation with the allochthonous starter did not acidify and inhibit
bacteria and yeasts so rapidly. After 40 days, carrots, French beans and marrows fermented with the autochthonous
starter had significantly (P<0.05) higher total concentration of vitamin C (ascorbate+dehydroascorbate) with respect to
those fermented with the allochthonous starter and, especially unstarted vegetables. The same was found for the indexes
of color. Firmness of both started vegetables was higher than unstarted vegetables."
Kimchi for flu
Fermentation of sweet potatos
(salt brine - 2..10% for 28 days with added Lactobacillus plantarum (MTCC 1407))
8. Dairy
The administration of milk fermented by the probiotic Lactobacillus casei CRL 431 exerts an immunomodulatory effect
against a breast tumour in a mouse model.
"It was observed that probiotic administration delayed or blocked tumour development. This effect was associated to
modulation of the immune response triggered by the tumour. The area occupied by blood vessels decreased in the
tumours from mice given fermented milk which agrees with their small tumours, and fewer side effects. Finally, it was
observed that probiotic administration after tumour detection was also beneficial to delay the tumour growth. In
conclusion, we showed in this study the potential of milk fermented by the probiotic Lactobacillus casei CRL431 to
stimulate the immune response against this breast tumour, avoiding or delaying its growth"
Beneficial bacteria stimulate host immune cells to counteract dietary and genetic predisposition to mammary cancer
in mice.
"We found that oral supplement with these purified lactic acid bacteria alone was sufficient to inhibit features of
mammary neoplasia in both models. The protective mechanism was determined to be microbially-triggered CD4+CD25+
lymphocytes. When isolated and transplanted into other subjects, these L. reuteri-stimulated lymphocytes were sufficient
to convey transplantable anti-cancer protection in the cell recipient animals. These data demonstrate that host immune
responses to environmental microbes significantly impact and inhibit cancer progression in distal tissues such as
mammary glands, even in genetically susceptible mice. This leads us to conclude that consuming fermentative microbes
such as L. reuteri may offer a tractable public health approach to help counteract the accumulated dietary and genetic
carcinogenic events integral in the Westernized diet and lifestyle."
9. Red yeast rice
Red mold fermented products and Alzheimer's disease: a review.
The effect of red yeast rice (Monascus purpureus) in dyslipidemia and other disorders.
10. Beans
The fermented non-digestible fraction of common bean (Phaseolus vulgaris L.) triggers cell cycle arrest and apoptosis in
human colon adenocarcinoma cells.
11. Wheat germs
Fermented wheat germ extract induced cell death and enhanced cytotoxicity of Cisplatin and 5-Fluorouracil on human
hepatocellular carcinoma cells.
12. Miso
Beneficial biological effects of miso with reference to radiation injury, cancer and hypertension.
"Dietary administration of 180-day fermented miso inhibits the development of azoxymethane (AOM)-induced aberrant
crypt foci (ACF) and rat colon cancers in F344 rats. Miso was also effective in suppression of lung tumors, breast tumors
in rats and liver tumors in mice. ... Even though miso contains 2.3% NaCl, their blood pressures were as stable as those of
rats fed commercial diet containing 0.3% salt. So we considered that sodium in miso might behave differently compared
with NaCl alone. These biological effects might be caused by longer fermentation periods."
13. Noni
Antitumor activity of fermented noni exudates and its fractions.
14. Tea
Fermented Pu-erh tea increases in vitro anticancer activities in HT-29 cells and has antiangiogenetic effects on HUVECs.
"... fermented Pu-erh tea X (85% inhibition) possessed more potent anticancer activities than unfermented Pu-erh tea
X (67% inhibition) and green tea (53% inhibition) ... Fermented Pu-erh tea X also had an anti-inflammation effect ...
fermented Pu-erh teas showed stronger antiangiogenesis effects than the 2 other types of tea. After fermentation, the
concentrations of gallic acid, resorcylic acid, quercetin, and kaempferol in Pu-erh tea were increased. These results
collectively indicated that fermented and unfermented Pu-erh teas possess stronger anticancer and antiangiogenesis
effects than green tea. Furthermore, fermented Pu-erh tea showed stronger functional activities than unfermented
Pu-erh tea."
WebMD article on Pu-ehr tea
15. Effect on inflammation and nervous system
Scientific American, March 2015
p.S1, The Microbiome, Gut Microbiome, The Piece-keepers, M.V.Manoff
p.S4
"patients with higher count of F.prausnitzii consistently faired best 6 months after surgery ...
F.prausnitzii to be depleted in patients with inflamatory bowel disease...
a potential one-size-fits-all remedy for Crohn's and possibly other inflammatory disorders: restoration of piece keeping
microbes...
people in modern society are relatively free of infectious diseases, a major source of inflammation, are so prone
to inflammatory autoimmune and allergic diseases...drivers to these changes might include antibiotics, sanitary practices
... high sugar, high fat modern diet"
p.S6
"germ free mouse: an animal without any microbiota ... shrunken heart and lungs and abnormalities in the large intestine
... lack of cells that prevent immune overreaction, called regulatory T cells (Tregs).
Without these cells the mice were unusually prone to inflammatory disease...
after course of vancomycin ... colitis/inflammatory bowel disease and allergic diarrhea...
restore Tregs and immune equilibrium of the mice by lust reinstating 46 native clostridial strains.
... repeated with ... just 17 (strains). ...
Vedanta Bioscience recently formed to try to turn Honda's 17-strain "clostridial cocktail" into a treatment for
inflammatory disease.
... early life use of antibiotics and the later development of inflammatory disorders including asthma, inflammatory
bowel disease ... colorectal cancer and childhood obesity."
p.S8
".. antibiotics then fed the animals peanut protein. ... the protein leaked through the gut barrier into circulation
prompting the rodent version of a food allergy. She could prevent the sensitization just by introducing those clostridial
bacteria."
"the bacteria that seems most anti-inflammatory ... often specialize in fermenting soluble fiber. Fermentation produces
various metabolites, including butyrate, acetate and propionate"
"some hunter gatherers consumed up to 10 times as much soluble fiber as modern populations, and their bodies likely
were flooded with far more fermentation by products"
p.S11
"systemic inflammation observed in obesity does not just result from the accumulation of fat but contributes to it.
... adding inulin ... increases the count of F.prausnitzii ... and reduces ... systemic inflammation. Weight loss was minor ...
worked best in patients ... that already harboured clostridial clusters ...
Those without the bacteria did not benefit...
... transplanted microbes from lean donors to patients recently diagnosed with metabolic syndrome ... predicts type 2
diabetes. The recipients saw improvement in insulin sensitivity and an enrichment
of their microbiota ... but 6 months after the transplant the patients had relapsed, metabolic improvement had faded and
their microbes had reverted to their original states.
... the gut immune system may simply mold the the new community in the image of the old ... may explain why fecal
transplants ... have so far failed to treat inflammatory bowel disease"
Related links:
http://www.vedantabio.com/
-----------------------------
p.S13,S14, Mental health, Thinking from the gut, C.Schmidt
"The microbiome may yield a new class of psychobiotics of the treatment of anxiety, depression and other mood
disorders"
"... microbes help to control leakage through both the intestinal lining and the blood-brain barrier...
germ free mice ... also lack an ability to recognize other mice ... disruption in the microbiome induced mice
behaviour that mimics human anxiety, depression and even autism. In some cases scientists restored more normal
behaviour by treating their subjects with certain strains of benign bacteria...
germ free mice because their brain is underdeveloped and they tend to be more hyperactive and daring than normal mice.
... measured their stress hormone output. The amount detected in germ free animals were far greater than those
measured in normal control mice exposed to the same restraint.
... they can induce more normal hormonal responses simply by pre-treating the animals with a single microbe: ...
Bifidobacterium infanitis.
...if they colonize the intestines of one strain of germ-free mice with bacteria taken from the intestines of another mouse
strain, the recipient animals would take on aspects of donor's personality.
... timid mice would become exploratory .. daring mice would become apprehensive and shy.
...microbial interactions could induce anxiety and mood disorders.
... microbiome influences intestinal illnesses. People who suffer from these conditions often have co-occurring
psychiatric problems such as anxiety and depression ...
by colonizing germ-free mice with the bowel content of people it irritable bowel syndrome ... the animals developed leaky
intestines, their immune system activated
and they produced a barrage of pro-inflammatory metabolites, many with known nervous system effects. Moreover, the
mice also displayed anxious behaviour as indicated
in a test of their willingness to step down from a short raised platform.
p.S14, S15 "Autism connection?"
"The offspring of Patterson's MIA mice displayed all three of the core features of human autism: limited social
interaction, a tendency toward repetitive behaviour and reduced communication ...ultrasonic vocalizations.
In addition the mice had leaky intestines, which was important because anywhere from 40 to 90 percent of all children
with autism suffer from gastrointestinal symptoms.
... Bacteriodes fragilis, which protect the mice from experimentally induced colitis ... fixed intestinal leaks ... also
mitigated the tendency toward repetitive behaviour and reduced communication.
... B. fragilis reverses MIA deficits even in adult mice."
p.S15
"... healthy women yoghurt twice a day for a month. ... FMRI ... the women were shown pictures of actors with frighten or
angry facial expressions.
... anxious people may be uniquely sensitive to these visceral reactions. But the women on the yoghurt diet exhibited
a less "reflexive" response...strains of bifidobacterium, which is common in the gut flora of many mammals ... have
generated the best results so far.
1. Beetroot (Beta vulgaris L.) and naturally fermented beetroot juices from organic and conventional production:
metabolomics, antioxidant levels and anticancer activity.
"It was found that anticancer activity was stronger in the case of organic fermented juices when compared with
conventional ones"
2. Immunostimulatory Effect of Fermented Red Ginseng in the Mouse Model
"Ginsenosides are an important class of physiologically active compounds that are found in many herbs. Ginsenosides
possess anti-inflammatory activities and anti-tumor activities, including an inhibitory effect on tumor-induced
angiogenesis and a protective effect against tumor invasion and metastasis. ...
Recent work indicates that, when taken orally, ginsenosides are metabolized (e.g., deglycosylated) by human intestinal
bacteria. Deglycosylated ginsenoside metabolites are more readily absorbed into the bloodstream and act as active
compounds.
... WFRG increases immune function, relieves inflammation, and enhances active compound absorptivity in mice."
3. Pre/Probiotics and natural fermentation
Probiotics, prebiotics, synbiotics and naturally fermented foods: why more may be more
"Naturally fermented foods (NFF), in contrast to pre, pro or synbiotics, do not consist of isolated species of bacteria
or homogenous non-digestible food scaffolds. NFF refer to traditionally prepared items, which may contain multitudes
of microorganisms -even some unidentifiable strains- as well as both digestible and non-digestible food. One study of
naturally fermented dry Greek salami found no fewer than 348 lactic acid bacteria alone, including Lactobacillus
curvatus, L. sake, L. plantarum, Weissella viridescens, W. hellenica, and countless other unidentifiable isolates. Another
study of artisanal daily products found 4379 isolates in 35 products. Thus, the sum total of items in NFF may be orders of
magnitude greater than pro, pre or synbiotics. Likely NFF represents a novel therapeutic avenue that has been thus far
under-investigated."
Prebiotics and bioactive natural substances induce changes of composition and metabolic activities of the colonic
microflora in cancerous rats.
Probiotics, dendritic cells and bladder cancer.
4. Apple Cider Vinegar
Apple cider vinegar attenuates lipid profile in normal and diabetic rats.
"Fasting blood glucose did not change, while HbA1c significantly decreased by apple cider vinegar in diabetic group
(p<0.05). In normal rats fed with vinegar, significant reduction of low density lipoprotein-cholesterol (LDL-c) (p<0.005)
and significant increase of high density lipoprotein-cholesterol (HDL-c) levels (p<0.005) were observed. Apple cider
vinegar also reduced serum triglyceride (TG) levels (p<0.005) and increased HDL-c (p<0.005) in diabetic animals.
These results indicate that apple cider vinegar ... may be of great value in managing the diabetic complications."
Effects of apple cider vinegars produced with different techniques on blood lipids in high-cholesterol-fed rats.
Unhealthy weight loss. Erosion by apple cider vinegar (tooth erosion)
Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.
Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in
ovariectomized mice fed high cholesterol.
5. Fermented fruits and berries
Fermented orange juice: source of higher carotenoid and flavanone contents.
"Total and individual flavanones and carotenoids significantly increased throughout the fermentation. The reason for
this was an enhanced extraction of these compounds from the pulp. Besides, the potential bioavailability of flavanones
increased due to a higher content of hesperetin-7-O-glucoside (2-fold higher at the end of the fermentation process).
Ascorbic acid did not undergo a significant change, and only total phenolics decreased. Antioxidant capacity was also
evaluated. TEAC and FRAP values remained constant throughout the process. However, ORAC and DPPH values
significantly increased."
Diabetes as a risk factor to cancer: Functional role of fermented papaya preparation as phytonutraceutical adjunct in the
treatment of diabetes and cancer.
"Fermented papaya preparation (FPP) has defined antioxidant and immune-modulating potentials. ... It is further
suggested that the demonstrated efficacy FPP to control blood glucose, excessive inflammation and modulate free radical-
induced oxidative damage which are triggers of liver, bladder, breast and prostate cancers in type 2 diabetics, may
favorably mitigate the side effects of ensuing diabetes and cancer therapy."
Atheroprotective effects of bilberry extracts in apo E-deficient mice.
"... untreated bilberries (BE) and ... yeast-fermented bilberries (FBE), on the development of atherosclerosis ... mice
received for 16 weeks a diet supplemented with 0.02% of either BE or FBE. ... Supplementation of the diet with both
bilberry extracts led to a significant inhibition of plaque development, whereas no effect on oxidative stress parameters
or lipid profiles could be observed, suggesting the implication of other mechanisms of action. In addition, a better
protection was observed with FBE, suggesting that the fermentation generates new bioactive compounds more effective
in attenuating progression of the atherosclerotic lesions."
Intake of Blueberry Fermented by Lactobacillus plantarum Affects the Gut Microbiota of L-NAME Treated Rats
"... fermented blueberry or with three phenolic compounds synthesized during fermentation. The experimental diets did
not lower the blood pressure after 4 weeks. However, the fermented blueberries together with live L. plantarum showed
protective effect on liver cells ...
Humans with metabolic syndrome who consumed a beverage containing 50 g of freeze dried blueberries for 8 weeks
showed a significant decrease in both SBP and DBP (blood pressure limits) ...
The antihypertensive effect of using probiotics and blueberries can vary depending on the bacterial strain and blueberry
species used and its growth conditions.
... One study product consisted of blueberries (Vaccinum myrtillus) that had been fermented by Lactobacillus plantarum
HEAL19 (DSM 15313), which is a bacterial strain with a strong tannase activity that can efficiently break down tannins
found in blueberries into smaller phenolic acid compounds. The fermented blueberries were freeze dried and milled into
a powder. Such powder was given to the rats at 2 g/rat/day (product FBL) mixed with standard chow. The second study
product (product PML) consisted of a mixture of three phenolic acids that were absent in the nonfermented blueberries
but were detected in the fermented blueberry product. The three phenolic acids were added in the amount that
corresponded to their concentration in the daily dosage of product FBL....All rats receiving blueberry powder or the
phenolic acid mixture were also given 109 cfu/animal/day of Lactobacillus plantarum HEAL19 (HEAL19; DSM 15313)
... Consumption of blueberries has been reported to reduce hepatocyte injury, lipid peroxidation, and oxidative stress.
Furthermore, fermentation of blueberries has been shown to increase the total polyphenols and antioxidant capacities.
Thus, the fermentation of blueberries may have enhanced the scavenging of free radicals that may antagonize the
development of liver injury ..."
Persistence of anticancer activity in berry extracts after simulated gastrointestinal digestion and colonic fermentation.
Exploitation of the health-promoting and sensory properties of organic pomegranate (Punica granatum L.) juice
through lactic acid fermentation.
"Two strains (POM1 and C2) or LP09 of Lactobacillus plantarum, which were previously isolated from tomatoes and
carrots, and another commercial strain of L. plantarum (LP09), were selected to singly ferment (30 °C for 120 h)
pomegranate juice (PJ) under standardized protocol. PJs were further stored at 4 °C for 30 days. Filtered PJ, not added
of starters (unstarted PJ), was used as the control. ... Lactic acid bacteria consumed glucose, fructose, malic acid,
and branched chain and aromatic amino acids. The concentration of free fatty acids increased for all started
PJs. Compared to unstarted PJ, color and browning indexes of fermented PJs were preferable. The concentration of
total polyphenolic compounds and antioxidant activity were the highest for started PJs, with some
differences that depended on the starter used. Fermentation increased the concentration of ellagic acid, and
enhanced the antimicrobial activity. Fermented PJs scavenged the reactive oxygen species generated by
H2O2 and modulated the synthesis of immune-mediators from peripheral blood mononuclear cells (PBMC).
Unstarted and fermented PJs inhibited the growth of K562 tumor cells."
6. Fermented fish and meat
Characterization of lactic acid bacteria isolated from a Thai low-salt fermented fish product and the role of garlic as
substrate for fermentation.
"The ability to ferment garlic was paralleled by a capacity to ferment inulin ... The starch fermenting Lactic acid
bacteria (LAB) were unable to ferment som-fak and sensory spoilage occurred after three days. Fermentation with the
combined mix of starch and garlic fermenting strains led to production of 2.5% acid and a decrease in pH to 4.5 in two
days. The fermentation was slightly slower with the garlic fermenting strains alone."
7. Fermented vegetables
Vitamin content and amino acid composition of pickled garlic processed with and without fermentation.
"On a dry basis, the fermented product had a higher content of riboflavin, alpha-tocopherol, and most individual amino
acids but a lower thiamin level than the unfermented product. ... Water blanching (90 degrees C for 4 min) affected only
the ascorbic acid content, whereas fermentation significantly affected the contents of thiamin, ascorbic acid, and alpha-
tocopherol, as well as glutamic acid and arginine. ... In the case of the fermented product, usage of the corresponding
fermentation brine plus refrigerated storage was also assayed as the packing/preservation method and was found to give
the best result from a nutritional standpoint."
Increased level of tetrahydro-beta-carboline derivatives in short-term fermented garlic.
Increased anti-oxidative potency of garlic by spontaneous short-term fermentation.
"... 80% ethanol extract from garlic fermented for the relatively short period of time (40 days at 60-70 degrees C, 85-
95% relative humidity) were examined. Superoxide dismutase (SOD)-like activity, scavenging activity against hydrogen
peroxide and the polyphenol content of the garlic extract were increased 13-folds, more than 10-folds, and 7-folds,
respectively, as compared with those of the control garlic extract."
Fermented garlic protects diabetic, obese mice when fed a high-fat diet by antioxidant effects.
"... yeast (Saccharomyces cerevisiae)-fermented aged black garlic (FBG) ... Aged black garlic (BG) exhibits potent
antioxidative effects ... the bioactivity of some natural products is increased by fermentation ... antioxidant activity of
FBG is stronger than that of BG.
After 91 days of continuous High Fat Diet (HFD) supply, the mice showed marked obesity, hyperglycemia, hyperlipemia,
and liver and kidney damages. Black garlic and all 3 different doses of FBG showed favorable hepatoprotective,
nephroprotective, hypolipidemic, and antiobesity effects compared with the HFD control, but no hypoglycemic effects."
Effects of fermented garlic powder supplementation on growth performance, nutrient digestibility, blood characteristics
and meat quality in growing-finishing pigs.
"Collectively, our findings demonstrated that the administration of FGP at a level of 2 or 4 g/kg improved growth
performance, nutrient digestibility and meat quality in growing-finishing pigs."
Lactic acid fermentation stimulated iron absorption by Caco-2 cells is associated with increased soluble iron content in
carrot juice.
"LA fermentation was shown to improve mineral solubility to different extents at simulated physiological conditions:
Mn (2-fold); Fe (1.5-1.7-fold); Zn (1.2-fold); Cu (1-fold). Soluble Fe2+ was increased about 16-fold by LA fermentation,
and about one third of the Fe2+ remained soluble after in vitro digestion (about 4-5-fold higher than in fresh juice)."
Selection and use of autochthonous mixed starter for lactic acid fermentation of carrots, French beans or marrows.
"A two-step fermentation process (1 day at 25 degrees C and 7 days at 15 degrees C) in brine (1% w/v) followed by
storage at room temperature in olive oil until 40 days was set up. ... Cell numbers of lactic acid bacteria in the started
vegetables were ca. 10,000 (autochthonous starter) and 1000 (allochthonous starter) times higher than unstarted
samples throughout the process. When fermented with the autochthonous starter, carrots, French beans or marrows
were characterized by the rapid decrease of pH (<4.5), marked consumption of fermentable carbohydrates, and
inhibition of Enterobacteriaceae and yeasts. Fermentation with the allochthonous starter did not acidify and inhibit
bacteria and yeasts so rapidly. After 40 days, carrots, French beans and marrows fermented with the autochthonous
starter had significantly (P<0.05) higher total concentration of vitamin C (ascorbate+dehydroascorbate) with respect to
those fermented with the allochthonous starter and, especially unstarted vegetables. The same was found for the indexes
of color. Firmness of both started vegetables was higher than unstarted vegetables."
Kimchi for flu
Fermentation of sweet potatos
(salt brine - 2..10% for 28 days with added Lactobacillus plantarum (MTCC 1407))
8. Dairy
The administration of milk fermented by the probiotic Lactobacillus casei CRL 431 exerts an immunomodulatory effect
against a breast tumour in a mouse model.
"It was observed that probiotic administration delayed or blocked tumour development. This effect was associated to
modulation of the immune response triggered by the tumour. The area occupied by blood vessels decreased in the
tumours from mice given fermented milk which agrees with their small tumours, and fewer side effects. Finally, it was
observed that probiotic administration after tumour detection was also beneficial to delay the tumour growth. In
conclusion, we showed in this study the potential of milk fermented by the probiotic Lactobacillus casei CRL431 to
stimulate the immune response against this breast tumour, avoiding or delaying its growth"
Beneficial bacteria stimulate host immune cells to counteract dietary and genetic predisposition to mammary cancer
in mice.
"We found that oral supplement with these purified lactic acid bacteria alone was sufficient to inhibit features of
mammary neoplasia in both models. The protective mechanism was determined to be microbially-triggered CD4+CD25+
lymphocytes. When isolated and transplanted into other subjects, these L. reuteri-stimulated lymphocytes were sufficient
to convey transplantable anti-cancer protection in the cell recipient animals. These data demonstrate that host immune
responses to environmental microbes significantly impact and inhibit cancer progression in distal tissues such as
mammary glands, even in genetically susceptible mice. This leads us to conclude that consuming fermentative microbes
such as L. reuteri may offer a tractable public health approach to help counteract the accumulated dietary and genetic
carcinogenic events integral in the Westernized diet and lifestyle."
9. Red yeast rice
Red mold fermented products and Alzheimer's disease: a review.
The effect of red yeast rice (Monascus purpureus) in dyslipidemia and other disorders.
10. Beans
The fermented non-digestible fraction of common bean (Phaseolus vulgaris L.) triggers cell cycle arrest and apoptosis in
human colon adenocarcinoma cells.
11. Wheat germs
Fermented wheat germ extract induced cell death and enhanced cytotoxicity of Cisplatin and 5-Fluorouracil on human
hepatocellular carcinoma cells.
12. Miso
Beneficial biological effects of miso with reference to radiation injury, cancer and hypertension.
"Dietary administration of 180-day fermented miso inhibits the development of azoxymethane (AOM)-induced aberrant
crypt foci (ACF) and rat colon cancers in F344 rats. Miso was also effective in suppression of lung tumors, breast tumors
in rats and liver tumors in mice. ... Even though miso contains 2.3% NaCl, their blood pressures were as stable as those of
rats fed commercial diet containing 0.3% salt. So we considered that sodium in miso might behave differently compared
with NaCl alone. These biological effects might be caused by longer fermentation periods."
13. Noni
Antitumor activity of fermented noni exudates and its fractions.
14. Tea
Fermented Pu-erh tea increases in vitro anticancer activities in HT-29 cells and has antiangiogenetic effects on HUVECs.
"... fermented Pu-erh tea X (85% inhibition) possessed more potent anticancer activities than unfermented Pu-erh tea
X (67% inhibition) and green tea (53% inhibition) ... Fermented Pu-erh tea X also had an anti-inflammation effect ...
fermented Pu-erh teas showed stronger antiangiogenesis effects than the 2 other types of tea. After fermentation, the
concentrations of gallic acid, resorcylic acid, quercetin, and kaempferol in Pu-erh tea were increased. These results
collectively indicated that fermented and unfermented Pu-erh teas possess stronger anticancer and antiangiogenesis
effects than green tea. Furthermore, fermented Pu-erh tea showed stronger functional activities than unfermented
Pu-erh tea."
WebMD article on Pu-ehr tea
15. Effect on inflammation and nervous system
Scientific American, March 2015
p.S1, The Microbiome, Gut Microbiome, The Piece-keepers, M.V.Manoff
p.S4
"patients with higher count of F.prausnitzii consistently faired best 6 months after surgery ...
F.prausnitzii to be depleted in patients with inflamatory bowel disease...
a potential one-size-fits-all remedy for Crohn's and possibly other inflammatory disorders: restoration of piece keeping
microbes...
people in modern society are relatively free of infectious diseases, a major source of inflammation, are so prone
to inflammatory autoimmune and allergic diseases...drivers to these changes might include antibiotics, sanitary practices
... high sugar, high fat modern diet"
p.S6
"germ free mouse: an animal without any microbiota ... shrunken heart and lungs and abnormalities in the large intestine
... lack of cells that prevent immune overreaction, called regulatory T cells (Tregs).
Without these cells the mice were unusually prone to inflammatory disease...
after course of vancomycin ... colitis/inflammatory bowel disease and allergic diarrhea...
restore Tregs and immune equilibrium of the mice by lust reinstating 46 native clostridial strains.
... repeated with ... just 17 (strains). ...
Vedanta Bioscience recently formed to try to turn Honda's 17-strain "clostridial cocktail" into a treatment for
inflammatory disease.
... early life use of antibiotics and the later development of inflammatory disorders including asthma, inflammatory
bowel disease ... colorectal cancer and childhood obesity."
p.S8
".. antibiotics then fed the animals peanut protein. ... the protein leaked through the gut barrier into circulation
prompting the rodent version of a food allergy. She could prevent the sensitization just by introducing those clostridial
bacteria."
"the bacteria that seems most anti-inflammatory ... often specialize in fermenting soluble fiber. Fermentation produces
various metabolites, including butyrate, acetate and propionate"
"some hunter gatherers consumed up to 10 times as much soluble fiber as modern populations, and their bodies likely
were flooded with far more fermentation by products"
p.S11
"systemic inflammation observed in obesity does not just result from the accumulation of fat but contributes to it.
... adding inulin ... increases the count of F.prausnitzii ... and reduces ... systemic inflammation. Weight loss was minor ...
worked best in patients ... that already harboured clostridial clusters ...
Those without the bacteria did not benefit...
... transplanted microbes from lean donors to patients recently diagnosed with metabolic syndrome ... predicts type 2
diabetes. The recipients saw improvement in insulin sensitivity and an enrichment
of their microbiota ... but 6 months after the transplant the patients had relapsed, metabolic improvement had faded and
their microbes had reverted to their original states.
... the gut immune system may simply mold the the new community in the image of the old ... may explain why fecal
transplants ... have so far failed to treat inflammatory bowel disease"
Related links:
http://www.vedantabio.com/
-----------------------------
p.S13,S14, Mental health, Thinking from the gut, C.Schmidt
"The microbiome may yield a new class of psychobiotics of the treatment of anxiety, depression and other mood
disorders"
"... microbes help to control leakage through both the intestinal lining and the blood-brain barrier...
germ free mice ... also lack an ability to recognize other mice ... disruption in the microbiome induced mice
behaviour that mimics human anxiety, depression and even autism. In some cases scientists restored more normal
behaviour by treating their subjects with certain strains of benign bacteria...
germ free mice because their brain is underdeveloped and they tend to be more hyperactive and daring than normal mice.
... measured their stress hormone output. The amount detected in germ free animals were far greater than those
measured in normal control mice exposed to the same restraint.
... they can induce more normal hormonal responses simply by pre-treating the animals with a single microbe: ...
Bifidobacterium infanitis.
...if they colonize the intestines of one strain of germ-free mice with bacteria taken from the intestines of another mouse
strain, the recipient animals would take on aspects of donor's personality.
... timid mice would become exploratory .. daring mice would become apprehensive and shy.
...microbial interactions could induce anxiety and mood disorders.
... microbiome influences intestinal illnesses. People who suffer from these conditions often have co-occurring
psychiatric problems such as anxiety and depression ...
by colonizing germ-free mice with the bowel content of people it irritable bowel syndrome ... the animals developed leaky
intestines, their immune system activated
and they produced a barrage of pro-inflammatory metabolites, many with known nervous system effects. Moreover, the
mice also displayed anxious behaviour as indicated
in a test of their willingness to step down from a short raised platform.
p.S14, S15 "Autism connection?"
"The offspring of Patterson's MIA mice displayed all three of the core features of human autism: limited social
interaction, a tendency toward repetitive behaviour and reduced communication ...ultrasonic vocalizations.
In addition the mice had leaky intestines, which was important because anywhere from 40 to 90 percent of all children
with autism suffer from gastrointestinal symptoms.
... Bacteriodes fragilis, which protect the mice from experimentally induced colitis ... fixed intestinal leaks ... also
mitigated the tendency toward repetitive behaviour and reduced communication.
... B. fragilis reverses MIA deficits even in adult mice."
p.S15
"... healthy women yoghurt twice a day for a month. ... FMRI ... the women were shown pictures of actors with frighten or
angry facial expressions.
... anxious people may be uniquely sensitive to these visceral reactions. But the women on the yoghurt diet exhibited
a less "reflexive" response...strains of bifidobacterium, which is common in the gut flora of many mammals ... have
generated the best results so far.