Expert tips on safe home fermentation
Fermented foods are fast becoming celebrated for their potential benefits to gut health, but the idea of making them at home can seem intimidating. What exactly are fermented foods? How can you make them at home?
In this interview series, Sweden’s leading fermentation expert Jenny Neikell, “Surtanten” demystifies fermentation, addressing common concerns around fermented foods, and shares insights into the complex but accessible world of gut-friendly microbes.
BioGaia: Let’s start at the beginning. What is fermentation?
Jenny Neikell: I like to describe fermentation as a type of "cooking with microorganisms." Under the right conditions, “good” bacteria, yeast, and molds are allowed to transform a raw ingredient’s scent, texture, turning it into delicious food with an incredible flavour.
Not many people have thought about it, but most of us consume some type of fermented food every day. Coffee, tea, cheese, yoghurt, sourdough bread, beer, and sauerkraut are everyday examples of foods that wouldn’t taste the way they do without microorganisms and fermentation.
BG: Gaining in popularity, what makes fermented foods so unique in terms of taste?
JN: For me, the most fascinating part of fermentation is how it creates flavours and textures that you can’t achieve through regular cooking. Take sauerkraut, for example. It’s just cabbage and salt, but after a few weeks of fermentation, you open the jar, and it’s like unlocking a treasure chest of aromas.
With fermentation, you get hints of apple, seaweed, or even honey, depending on the vegetables you use. The textures are also special – crunchy yet complex. It’s like opening a whole new toolbox of flavours that weren’t there to begin with.
BG: Fermentation is a topic surrounded by growing curiosity and a little uncertainty. How can you be sure it’s safe to eat? What do you say to people who worry about harmful bacteria or doing something wrong?
JN: That’s a very common concern. People often wonder if they need to measure pH levels or send their homemade ferments to a lab to ensure safety. But the truth is, if you follow a tried-and-tested recipe, you’ll be fine.
Fermentation has been done safely for thousands of years, long before anyone had scientific tools. The key is to stick to proven methods and take basic precautions.
The right balance of ingredients and environment naturally inhibits harmful bacteria and promotes good bacteria. Once you get the hang of it, you’ll find it’s not as complicated as you might think.
BG: What role do you see fermented foods playing in terms of gut health?
JN: What’s fascinating is the sheer diversity of bacteria you can introduce to your system by consuming different fermented foods. A jar of homemade sauerkraut can contain up to 40 different bacterial strains, many of which are beneficial for your gut.
Each type of fermented food—whether it’s sauerkraut, kefir, or yogurt—brings its own unique set of bacteria, increasing the likelihood that some will survive the journey to your gut and contribute positively.
Tips for getting started with fermentation at home
“The key is to follow trusted recipes closely, particularly when it comes to the salt ratio which is crucial for creating a safe environment for beneficial bacteria.” Jenny also encourages getting children involved in the kitchen, as the hands-on nature of fermenting foods like sauerkraut can be both fun and educational.
Fermented foods and kids
When it comes to introducing fermented foods to children, Jenny suggests starting with sweeter ferments like carrots and combining them with familiar flavours like mayonnaise or creme fraiche. The addition of fat can help balance the acidity, making these foods more palatable for young taste buds.
Jenny Neikell’s Sauerkraut recipe
Inspired to make your own sauerkraut? Here's Jenny gut loving, popular recipe:
- Take 1 kg of white cabbage and 1 tablespoon of sea salt.
- Rinse, core, and shred the cabbage.
- Massage with salt until juicy.
- Pack tightly into a 1.5-liter clip top jar, leaving some space at the top.
- Use a water-filled freezer bag to weigh it down.
- Seal the bag, close the jar, and ferment at room temperature for 14 days.
- Let it mature in the fridge for another 14 days then enjoy!
Read the second part of our interview series on fermentation here
About Jenny Neikell
Jenny Neikell “Surtanten” is Sweden’s foremost expert in fermentation, lactic acid fermentation, and preservation. She is an internationally award-winning author, and popular keynote speaker. Most recently, she has published ‘The Big Book of Fermentation’ and ‘Ferment: The Cookbook’ with Norstedts Publishing. Jenny regularly holds courses and lectures on fermentation throughout Scandinavia.
