Proper Vegetable Fermentation and GI Health

Pickled vegetables in particular have long been suspected of playing a role. In fact, a meta-analysis of relevant studies showed high rates of esophageal, gastric and colorectal cancer in Asian countries due to the consumption of fermented fish sauces and pickled vegetables. In some of these countries, these foods are eaten daily 9-12 months of the year.

One of the things we know about fermentation is that in certain cases it can generate n-nitroso compounds (NOCs) as well as mycotoxins, both of which are carcinogenic. The first category includes the chemical toxin nitrosamine, which can be formed by reactions involving sodium nitrates, which are synthetic preservatives found in processed foods. This process can also happen during fermentation.

Cabbage comes from the family of cruciferous vegetables, which contain indole-3-carbinol, an inhibitor that plays several important roles: balancing hormones estrogen and cortisol,regulating transcription factors, and inducing cancer cell death. Incorporating cabbage into one’s diet – either in raw or properly fermented form – could potentially bring many health benefits. If fermented, the cabbage must be stored in adequate conditions and consumed within a relatively short time.

Cabbage is abundant in Vitamin C, which inhibits the process of nitrosation, and is a great source of pre- and pro-biotic food for our gut health. The microbiome is one of the systems that suffers most from GI cancers, and in order to rebuild it, probiotic foods in proper forms must be included in the diet. A two-tablespoon serving of sauerkraut meets the recommended daily dose of colony-forming units (CFUs).