Can Lacto-Fermentation Pose Risks?
Let's put your worries to rest, bud! Fermenting veggies with salt, also known as lacto-fermentation, is a completely safe game! There's no need to fear food poisoning with this ancient preservation method.
Many folks shy away from making their own fermented vegetables, but let me tell you, this process is far from dangerous. Lacto-fermentation is an easy way to protect your veggies without the risk of spoilage (wink).
Trust us and the Food and Agriculture Organization of the United Nations, along with numerous studies, who all recognize lacto-fermentation as a reliable method for food preservation (ref.).
To top it off, fermented vegetables are actually safer than their raw counterparts and less risky than canning (ref.). How about them apples, huh?
This low-tech, high-benefit process requires minimal equipment and can be found in kitchens all around the world.
Want more deets? Here are some tasty tidbits:
- Why is fermenting vegetables safe?
- Pathogens and fermented vegetables
- Fermented vegetables and botulism
- How to ferment safely?
- Get the tools!
Why is Fermenting Vegetables Safe?
With a history stretching back before refrigeration, vegetable fermentation (lacto-fermentation) has been a go-to method for preserving not just the veggies, but their nutrients too.
The process is simple. Salt your veggies and pack them into an oxygen-free jar. This creates an environment that favors the growth of good lactic acid bacteria (LAB) over harmful ones.
To ward off the bad guys, the LAB create lactic acid, making the environment acidic and inhospitable for dangerous microorganisms.
In a matter of just 5 to 7 days, the acidity of fermented vegetables drops to a safe level. According to the World Health Organization (WHO), canned or fermented foods should have a pH of less than 4.6. Below this acidity threshold, pathogenic bacteria cannot grow (ref.).
In layman's terms, during lacto-fermentation, your vegetables are living in an environment that:
- Lacks oxygen
- Is salty
- Is acidic
- Is full of good bacteria
This bacteria battleground keeps pathogenic microorganisms at bay and prevents spoilage.
Fermented vegetables can be stored for several years without any issues. Plus, it's easy to tell if you've got a successful fermentation going on rather than a failed attempt!
Is There a Risk of Pathogens in Fermentation?
Fermenting veggies has been shown to significantly reduce pathogenic bacteria, such as salmonella, E. coli, listeria, and more.
Studies have observed an almost total elimination of these pathogens in fermenting kimchi within 5 days (ref.):
- Salmonella typhimurium
- Listeria monocytogenes
- Clostridium perfringens
- Staphylococcus aureus
- Vibrio parahaemolyticus
- E. coli.
LAB produce various organic acids and compete with harmful bacteria, creating a powerful defense force for our veggies.
So, fermented veggies are pretty safer than raw veggies, and raw veggies are already quite safe to start with. But remember, always follow basic safety guidelines and pick healthy veggies, just like you would when cooking.
Some governmental organizations also recommend using LAB strains to guide the fermentation process.
Can You Get Botulism from Fermented Vegetables?
Unlike canning or oil marinades, there's no risk of botulism in fermented vegetables!
Some cases of botulism in fermented vegetables have been reported in Thailand, but these situations typically stemmed from the fermentation process being faulty—such as using no salt, not enough salt, or no LAB (ref.).
Botulism is caused by the bacterium Clostridium botulinum, found in soil. When this bacterium is present in an oxygen-free, low-acid environment, such as in a poorly prepared can, it produces a harmful toxin.
But in vegetable fermentation, LAB create an acidic environment with a pH below 4.6 that kills the Clostridium botulinum bacteria within a few hours.
In an acidic, salty environment teeming with other microorganisms, the bacteria that cause botulism can't produce toxins.
Fermented vegetables don't need to be sterilized during preparation.
How to Safely Make Fermented Vegetables?
When prepping sauerkraut (or any vegetable fermentation recipe), you don't need to take any more precautions than you would when making a salad! Seriously, just make sure to:
- Use clean equipment
- Wash your hands before touching the food
- Pick healthy, fresh veggies
- Adhere to the key principles of lacto-fermentation (add salt, use vegetables that naturally have beneficial bacteria, or add beneficial bacteria)
And that's it! The lactic fermentation process takes care of everything to ensure your veggies are safe to eat.
Not entirely confident in your fermenting jar? Check out Lacto-Fermentation Problems Troubleshooting (FAQ) to differentiate between a safe fermentation and one that didn't do the trick.
Fermenting veggies is simple, easy, and safe to do at home. Follow the basic principles of fermentation, our tips for a successful fermentation, or simply go with one of our fermented vegetable recipes.
Get the Tools!
Feeling inspired? Check out these tips for getting started:
- Learn how to make fermented vegetables
- Buy the necessary materials to make fermented vegetables
- Check out our recipes for fermented vegetables
- See our "Fermented Vegetables Making" Online Course
Now go on and get your ferment on, buddy! Your gut will thank you later!
- Lacto-fermentation not only preserves vegetables safely for consumption, but it also enhances their health benefits by promoting the growth of good bacteria, creating an acidic and inhospitable environment for harmful ones, thereby making fermented vegetables safer than their raw counterparts in terms of health-and-wellness.
- Engaging in activities like fermenting vegetables and exercising regularly is key to maintaining a balanced fitness-and-exercise routine, and consuming a diet rich in nutrient-dense fermented foods is essential for overall well-being and proper nutritional intake.
