Fermentation in food processing is the process of converting carbohydrates to alcohol or organic acids using microorganisms—yeasts or bacteria under anaerobic conditions. Or Any metabolic process that releases energy from a sugar or other organic molecule, does not require oxygen or an electron transport system, and uses an organic molecule as the final electron acceptor   Fermentation usually implies that the action of microorganisms is desired. The science of fermentation is known as zymology. in microorganisms, fermentation is the primary means of producing ATP by the degradation of organic nutrients anaerobically

1. Food microbiology.
Food fermentation
By;
Shifa killedar,
Dept of food technology,
UGI.

2. Definition;
• Fermentation in food processing is the process of
converting carbohydrates to alcohol or organic acids
using microorganisms—yeasts or bacteria
under anaerobic conditions.
• Or
• Any metabolic process that releases energy from a sugar or other
organic molecule, does not require oxygen or an electron transport
system, and uses an organic molecule as the final electron acceptor
• Fermentation usually implies that the action of microorganisms is
desired.
• The science of fermentation is known as zymology.
• in microorganisms, fermentation is the primary means of
producing ATP by the degradation of organic nutrients anaerobically

3. The types
• TYPES BASED ON RESPIRATION
.THE MAJOR TYPES OF FERMENTATIONS ARE
• 1. AEROBIC FERMENTATION;
• 2.ANAEROBIC FERMENTATION
1. AEROBIC FERMENTATION;
Aerobic fermentation is a metabolic process by which cells metabolize sugars via fermentation in the
presence of oxygen and occurs through the repression of normal respiratory metabolism (also
referred to as the crabtree effect in yeast).This phenomenon is fairly rare and is primarily observed in
yeasts
• “Aerobic” means “in the presence of oxygen”
• Aerobic fermentation is actually wrong term
• Organisms use oxygen for the conversion of complex organic compounds, but process is known as
aerobic respiration
• Some types of fermentation processes require oxygen
• Oxygen is required for the reproduction and growth of microorganisms (Yeast/Bacteria etc)
• Yeast requires oxygen for a number of processes essential for reproduction • Most fermentation involves
the initial introduction of oxygen to ensure a strong yeast colony is established. And
• yeast will ferment without using oxygen even if oxygen is available
Aerobic fermentation means that oxygen is present. Wine, beer and acetic acid vinegar (such as apple
cider vinegar), need oxygen in the “primary” or first stage of fermentation. When creating acetic
vinegar, for example, exposing the surface of the vinegar to as much oxygen as possible, creates a
healthy, flavorful vinegar with the correct pH.

4. 2.Anaerobic Fermentation:
• Anaerobic fermentation is a method cells use to extract energy from
carbohydrates when oxygen or other electron acceptors are not available in
the surrounding environment. This differentiates it from anaerobic
respiration, which doesn’t use oxygen but does use electron-accepting
molecules that come from outside of the cell. The process can follow
glycolysis as the next step in the breakdown of glucose and other sugars to
produce molecules of adenosine triphosphate (ATP) that create an energy
source for the cell.
• Through this method, a cell is able to regenerate nicotinamide adenine
dinucleotide (NAD+) from the reduced form of nicotinamide adenine
dinucleotide (NADH), a molecule necessary to continue glycolysis. Anaerobic
fermentation relies on enzymes to add a phosphate group to an individual
adenosine diphosphate (ADP) molecule to produce ATP, which means it is a
form of substrate-level phosphorylation. This contrasts with oxidative
phosphorylation, which uses energy from an established proton gradient to
produce ATP.
• There are two major types of anaerobic fermentation: ethanol fermentation
and lactic acid fermentation. Both restore NAD+ to allow a cell to continue
generating ATP through glycolysis. Ethanol fermentation: Ethanol
fermentation converts two pyruvate molecules, the products of glycolysis, to
two molecules of ethanol and two molecules of carbon dioxide. The reaction
is a two-step process in which pyruvate is converted to acetaldehyde and
carbon dioxide first, by the enzyme pyruvate decarboxylase.

5. • Yeast and certain bacteria perform ethanol fermentation
where pyruvate (from glucose metabolism) is broken into
ethanol and carbon dioxide. The net chemical equation for
the production of ethanol from glucose is: C6H12O6 (glucose)
→ 2 C2H5OH (ethanol) + 2 CO2 (carbon dioxide) Ethanol
fermentation is used the production of beer, wine and bread.
It's worth noting that fermentation in the presence of high
levels of pectin result in the production of small amounts of
methanol, which is toxic when consumed.
• There are many types of fermentation that are distinguished
by the end products formed from pyruvate or its derivatives.
The two fermentations most commonly used by humans to
produce commercial foods are ethanol fermentation (used in
beer and bread) and lactic acid fermentation (used to flavor
and preserve dairy and vegetables).
• 1. Alcoholic Fermentation
• 2. Lactic Acid Fermentation

6. Ethanol Fermentation
• This figure depicts the processes of glycolysis and ethanol fermentation.
• In ethanol fermentation, the pyruvate produced through glycolysis is
converted to ethanol and carbon dioxide in two steps.
• First, the pyruvate releases carbon dioxide to form a two-carbon compound
called acetaldehyde.
• Next, acetaldehyde is reduced by NADH to ethanol, thereby regenerating
the NAD+ for use in glycolysis.
• Overall, one molecule of glucose is converted into two molecules of carbon
dioxide and two molecules of ethanol.
• Ethanol fermentation is typically performed by yeast, which is
a unicellular fungus.

7. • Alcoholic fermentation usually results in the production of beverages
such as wine, beer vodka etc. and rising of bread dough.
• The substrates used for fermentation include honey, cereal grains,
sap of palm, fruit juices, grain malt, that contain sugars that can be
fermented and are converted to ethanol by yeast.
• During the process equal amount of carbon dioxide (CO2) is also
produced as a side product and this process is carried out under
anaerobic conditions.

8. LacticAcid Fermentation
• There are two main types of lactic acid fermentation: homolactic and
heterolactic.
• In homolactic acid fermentation, NADH reduces pyruvate directly to
form lactate. This process does not release gas. Overall, one molecule
of glucose is converted into two molecules of lactate.
• In heterolactic fermentation, some lactate is further metabolized,
resulting in ethanol and carbon dioxide via the phosphoketolase
pathway.

9. • In lactic acid fermentations sugars are transformed to lactic acid by
lactic acid organisms such as Leuconostoc, Streptococcus,
Lactobacillus bacteria.
• Lactic acid is the most important compound result from this
reaction.
• Lactic acid producing bacteria are most significant bacteria used in
food fermentation and production.
• Sour milk is one of the most ancient lactic acid fermented food in
which the lactic acid bacteria will convert the milk sugar known as
lactose to lactic acid resulting in sour or fermented milk.
• Dairy products for example yogurt, cheese, butter and sour milk are
also produced. Lactic acid fermentation is used for the preservation
of different vegetable foods
• The best example is of sauerkraut, produced by the action of LAB on
cabbage.

10. SHORT NOTES
• Anaerobic fermentation -1
• Lactic acid fermentation: Lactic acid fermentation is a biological
process by which glucose and other six-carbon sugars (also,
disaccharides of six-carbon sugars, e.g. sucrose or lactose) are
converted into cellular energy and the metabolite lactate. The
pyruvate molecules from glucose metabolism (glycolysis) may be
fermented into lactic acid. Lactic acid fermentation is used to
convert lactose into lactic acid in yogurt production. It also occurs
in animal muscles whentissue requires energy at a faster rate than
oxygen can be supplied. The next equation for lactic acid
production from glucose is:
• C6H12O6 (glucose) → 2 CH3CHOHCOOH (lactic acid)
• The production of lactic acid from lactose and water may be
summarized as:
• C12H22O11 (lactose) + H2O (water) → 4 CH3CHOHCOOH (lactic
acid)
• Yogurt is made by fermenting milk. It's high in protein, calcium,
and probiotics ("good" bacteria). Here's how to make yogurt and a
look at the chemistry of yogurt.

11. TYPES OF FERMENTATION BASED ON
ACID PRODUCT GENERATED
1. Homo Lactic fermentation: The fermentation
in which only the lactic acid is produced.
There is no any side product formed after the
reaction.
2. Hetero-Lactic Fermentation: The
Fermentation in which the lactic acid is
produced along with some by products like
gases.

12. Solidstatefermentation
• It is a fermentation performed on a solid substrate acting both as support
and nutrient source for the microorganism when there is no free flowing
liquid
• SSF results in biomolecule manufacture utilized in food. These biomolecules
are metabolites which are generated by microorganisms such as yeast or
bacteria. This is an ancient process and different fungi are used in food
production.
• The most common examples include the fermentation of rice and cheese by
fungi. Industrial enzymes are produced commercially by SSF

13. MECHANISM OF FERMENTATION
• Fermentation takes place when the electron transport chain is unusable (often due to lack of
a final electron receptor, such as oxygen), and becomes the cell’s primary means of ATP
(energy) production.[1] It turns NADH and pyruvate produced in glycolysis into NAD+ and an
organic molecule (which varies depending on the type of fermentation; see examples
below). In the presence of O2, NADH and pyruvate are used to generate ATP in respiration.
This is called oxidative phosphorylation, and it generates much more ATP than glycolysis
alone. For that reason, cells generally benefit from avoiding fermentation when oxygen is
available, the exception being obligate anaerobes which cannot tolerate oxygen. The first
step, glycolysis, is common to all fermentation pathways this is the cause of fermentation:
• C6H12O6 + 2 NAD+ + 2 ADP + 2 Pi → 2 CH3COCOO− + 2 NADH + 2 ATP + 2 H2O + 2H+
Pyruvate is CH3COCOO−.
• Pi is inorganic phosphate. Two ADP molecules and two Pi are converted to two ATP and two
water molecules via substrate-level phosphorylation. Two molecules of NAD+ are also
reduced to NADH.
• In oxidative phosphorylation the energy for ATP formation is derived from an
electrochemical proton gradient generated across the inner mitochondrial membrane (or, in
the case of bacteria, the plasma membrane) via the electron transport chain. Glycolysis has
substrate-level phosphorylation (ATP generated directly at the point of reaction). Humans
have used fermentation to produce food and beverages since the Neolithic age.
• For example,fermentation is used for preservation in a process that produces lactic acid as
found in such sour foods as pickled cucumbers, kimchi and yogurt (see fermentation in food
processing), as well as for producing alcoholic beverages such as wine (see fermentation in
winemaking) and beer. Fermentation can even occur within the stomachs of animals, such as
humans.

14. Micro organisms used in food fermentation:
• The organisms that one encounters most widely in these processes
are undoubtedly the yeasts, notably Saccharomyces, and lactic acid
bacteria.
• It is important to note in passing that if these organisms ‘stray’ from
where they are supposed to be, then they are spoilage organisms
with a ruinous nature.
• For example lactic acid bacteria have a multiplicity of values in the
production of many foodstuffs, including cheese, sourdough bread,
some wines and a very few beers. However, their development in the
majority of beers is very much the primary source of spoilage.

15. YEAST
• S. cerevisiae, namely, brewer’s yeast or baker’s yeast.
• there are other yeasts involved in fermentation processes.
• Yeasts are heterotrophic organisms whose natural habitats are the
surfaces of plant tissues, including flowers and fruit.
• They are mostly obligate aerobes, although some (such as brewing
yeast) are facultative anaerobes. They are fairly simple in their
nutritional demands, requiring a reduced carbon source, various
minerals and a supply of nitrogen and vitamins
• Focusing on brewing yeast,the term S. cerevisiae is properly applied
only to ale yeasts. IT is spherical or ellipsoidal.
• Some 6000 genes have been identified in yeast and indeed the entire
genome has now been sequenced
• Brewing yeast reproduces THROUGH BUDDING
• A single cell may bud up to 20 times, each time leaving a scar, the
counting of which indicating how senile the cell has become.

17. USES;
• Yeasts are predominant in several fermented foods prepared from
ingredients of plant as well as animal origin.
• The diversity of foods in which, yeasts predominate ranges from
alcoholic beverages such as wines (e.g., fruit, palm and rice wines),
cereal based leavened products (e.g., sourdough and idli), milk
products (e.g., cheese and dahi) and condiments such as soy sauce
and papads.
• Many yeast strains have been selected from the natural fermentation
and successfully utilised as starter culture for industrial food
production.
• They have a significant impact on food quality by improving the
taste, flavour, texture, nutritive values, reduction of anti-nutritional
factors and improving the functionality (health promoting
properties).

18. LACTOCOCCUS
• The most notable species within this genus is L.
lactis, which is most important in the production
of foodstuffs such as yoghurts and cheese.
• It is often co-cultured with Leuconostoc. There
are two sub-species of L. lactis: Cremoris,
which is highly prized for the flavour it affords
to certain cheese, and Lactis, in particular L.
lactis ssp. lactis biovar. diacetyllactis, which can
convert citrate to diacetyl, a compound with a
strong buttery flavour highly prized in some dairy
products., beers.
• The carbon dioxide produced by this organism is
important for eye formation in Gouda.

19. LEUCONOSTOC
• These are heterofermentative cocci.
• capable of producing lactic acid, CO2
and aromatic compounds (ethanol
and acetic acid) from glucose.
• These organisms are normally used
along with lactic acid bacteria (LAB)
in multiple or mixed strain cheese
starter cultures, which produces
flavour compounds.
• Leuconostoc cremoris
• Leuconostoc citrovorum
• Leuconostoc dextranicum

20. Genus Bifidobacterium:
• Found in the gut of infants, intestines of man,
various animals and honeybees.
• These organisms are generally used in
preparation of therapeutic fermented milk
products in combination with yoghurt,
acidophilus milk or yakult starter cultures.
• Eg: Bioghurt, Biograde, Bifighurt, Cultura ‗AB,
Yakult, Miru-Miru. Bifidobacterium bifidum,
Bifidobacterium longum, Bifidobacterium
infantis, Bifidobacterium breve, etc.
• The optimum growth temperature is 37°C-
41°C.
• Anaerobic conditions are essential for
optimum growth.
• Milk fermented with bifidobacteria has a
distinctive vinegar taste due to the production
of acetate plus lactate from the metabolism of
carbohydrates.

21. STREPTOCOCCUS
• These are mostly pathogens
• Uses - Streptococcus thermophilus is
a food organism, with Lactobacillus
delbrueckii ssp. Bulgaricus used in the
production of yoghurt.
• it is used in starter cultures for certain
cheeses [Parmesan]

22. LACTOBACILLUS
• rod-shaped
• Present in- mucous membranes of the human[the oral
cavity,] also found in foodstuffs, such as plants, meats and
milk products.
• Example- Lb. delbrueckii ssp. bulgaricus is a key starter
organism for yoghurts and some cheeses.
• lactobacilli involve in other fermentations, such as
sourdough and fermented sausages, for example, salami
• Disadvantage - they can spoil beer and either fresh or
cooked meats, etc.

23. Lactic acid bacteria
• These bacteria are only weakly proteolytic and lipolytic,
which means that they are quite produce ‘mild’ pungent
flavours.
• They are also naturally present in the intestine and the
reproductive tract, so it is necessary to add probiotics and
prebiotics in the food to increase the level of lactic acid
bacteria in the gut.
• Like the brewing and baking yeasts, lactic acid bacteria tend
to be GRAS, although some strains are pathogenic.
• Joseph Lister isolated the first lactic acid bacterium in 1873.
• Lactococcus lactis is a species of great significance in the
fermentation of milk products.
• TYPE-Gram-positive organisms
• SHAPE- rod-shaped, cocci (spherical) or coccobacilli.
• TEMPERATURE - mesophilic, [but some can grow at
refrigerator temperatures (4◦C) and as high as 45◦C.
• Ph - 4.0–4.5, [but certain strains can tolerate and grow at
pHs above 9.0 or as low as 3.2]
Note : Probiotics are
organisms, notably
lactobacilli and
bifidobacteria, which
are added to the diet to
boost the flora in the
large intestine. For
example, they are
added to yoghurt.
Prebiotics are nutrients
that boost the growth
of these organisms.

24. Molds
• Moulds are used for the manufacture of some semi soft cheese varieties
and in some fermented milk products.
• Moulds enhance the flavour and modify slightly the body and texture of
curd.
• White mold is used in manufacture of surface mould ripened cheeses like
Camembert and Brie cheeses.
• Eg: Penicillium camemberti, Penicillium caseicolum, Penicillium candidum
• Blue mold is used in manufacture of internal mould ripened cheeses like
Roquefort, Blue Stilton, Danish blue, Gorgonzola and mycella cheeses
• . Eg: Penicillium roquefortii
• Other molds Mucor rasmusen – used in Norway for the manufacture of
ripened skim milk cheese.
• Asperigillus oryzae – used in Japan for the manufacture of Soya milk cheese
• Geotricum candidum– used in the manufacture of Villi a cultured product
of Finland.
• The mould grows on the surface of the milk to form the white velvety layer

25. Yeasts
• Yeasts are used in the
manufacture of Kefir and Kumiss
• Kefir grains: Kefir grains consist
of a mixture of different
microorganisms such as Candida
kefir, Kluyeromyces marxianus,
Saccharomyces kefir, Torulopsis
kefir.
• Kumiss: The important starter
microflora of kumiss include
Torulopsis spp. Kluyeromyces
marxianus var lactis,
Saccharomyces cervisiae

26. DAIRY FERMENTATIONS; STARTER CULTURES AND THEIR TYPES.
• Starter cultures are those microorganisms that are used in the
production of cultured dairy products such as yogurt and cheese.
• Or
• Dairy starter cultures are microorganisms that are intentionally added
to milk in order to create a desired outcome in the final product,
most often through their growth and “fermentation” processes.
• The natural microflora of the milk is either inefficient, uncontrollable,
and unpredictable, or is destroyed by the heat treatments given to
the milk.
• A starter culture can provide particular characteristics in a more
controlled and predictable fermentation.

27. • The primary function of lactic starters is the production of lactic acid
from lactose.
• Other functions of starter cultures may include the following:
 Flavour, Aroma, And Alcohol Production
 Proteolytic And Lipolytic Activities
 Inhibition Of Undesirable Organisms
• Starter cultures are those microorganisms that are used in the
production of cultured dairy products such as dahi, yogurt and
cheese.
• The organisms selected for this purpose need to produce the desired
effect in the finished product.
• Starters are a group of active and desirable microorganisms
capable of bringing about desirable changes in the milk product
through the process of fermentation.
• These are carefully selected microorganisms that are deliberately
added to milk to initiate (‘start’) and carry out the desired
fermentation in the production of fermented milk products.

29. ADVANTAGES OF MILK FERMENTATION /ROLE OF FERMENTATION IN FOOD
• Enrichment of human diet through a wide variety of flavours,
aroma and texture of foods
• Preservation of foods via lactic acid, alcoholic, acetic acid and
alkaline fermentations
• Bio-enrichment of food substantially with proteins, essential
amino acids, Essential fatty acids and vitamins
• Detoxification during food fermentation processing
• Nutritional and physiological benefits such as Promotion of
growth and digestion
• Settling effect on the GI tract by deceasing harmful bacteria
• Improvement of bowel movements
• Suppression of cancer
• Suppression of blood cholesterol
• Suppression of tumours
• Catering to the needs of lactose intolerant people

30. TYPES OF STARTERS
• Starters are grouped under different categories based on composition of
microflora, growth temperature, type of products, flavour production and
type of fermentation into the following categories
• Based on the composition of micro flora/ organisms
 a. Single: Always used as a single organism in the preparation of dahi or
cheese. The only problem is there will be sudden failure of starter due to
bacteriophage attack which leads to heavy loss to the industry.
• b. Paired compatible strain: Two strains of cultures having
complementary activities in know proportion are used. This will reduce
chances of culture failures. . In case of bacteriophage attack, only one
type of organism will be affected and the other organism will carry out
the fermentation without any problem.
• c. Mixed Strain: More than two organisms which may have different
characteristics like, acid production, flavour production, slime production
etc. in unknown proportion are used.
• d. Multiple mixedstrain: More than two strains in known proportion
are used. The quality and behaviour of these strains is predictable.

31. Based on the growth temperature:
• Based on the growth temperature organisms can be
divided into mesophilic and thermophilic.
• Mesophilic starter cultures: The optimum growth
temperature of these cultures is 30°C and they have a
growth temperature range of 22- 40°C. The mesophilic
starter cultures generally contain the organisms of
Lactococci. Ex. Dahi cultures : Lactococcus spp.
• Cheddar cheese: Lactococcus lactis subsp lactis,
Lactococcus lactis subsp cremoris, Leuconostoc
mesenteroides subsp cremoris
• Thermophilic starter cultures: The optimum growth
temperature of these cultures is 40°C and they have a
growth temperature range of 32- 45°C.
• Ex: Streptococcus thermophilus ,Lactobacillus
delbrueckii subsp bulgaricus, Lb. delbrueckii subsp lactis

32. Based on the flavour production:
• The starters are grouped into B, D, BD and N type based
on their ability of flavour production
• B (L) type: Leuconostocs as flavour producer
• D type: L. lactis subsp lactis biovar diacetylactis
• BD (LD) type: Mixer of both of the above cultures
• N or O type: Absence of flavour producing organism
• Based on the type of fermentation: The starters are
classified as homo or hetero fermenter based on end
products resulting from glucose metabolism.
• Homo fermentative cultures: eg. Lactococcus lactis
subsp lactis
• Hetero fermentative cultures eg. Leuconostoc
dextranicum

33. Classification
• Fermented Cereal Products
• Fermented Dairy Products
• Fermented Fish Products
• Fermented Fruit And Vegetable Products
• Fermented Legumes
• Fermented Meat Products
• Fermented Beverages
• Other classification:
• Containing viable micro-organism- ex yoghurt, cheese.
• Not containing viable microorganism, ex soy soace,
bread , beer, wine.
• Microorganism used in early step of the production, ex
cocoa, coffee

35. Bread
• Bread is one of the oldest prepared
foods. Evidence from 30,000 years
ago in Europe revealed starch
residue on rocks used for pounding
plants.
• Bread is a staple food prepared
from a dough of flour and water,
usually by baking
• Bread is served in various forms
with any meal of the day.
• Nutritionally, bread is known as an
ample source for the grains
category of nutrition.
• Maximizes CO2 production, which
leavens bread. other microbes used
to make special breads (e.g.,
sourdough bread)
• can be spoiled by Bacillus species
that produce ropiness.
• HEALTH BENEFITS
• Bread is a staple part of a healthy
eating pattern as it is low in fat and
one of the best sources of fiber.
• Wholegrain bread also provides B
vitamins (to help the body convert
food into energy efficiently), iron
(for transporting oxygen around the
body), zinc (for the growth of cells,
healing and fighting infection),
antioxidant nutrients such as
vitamin E and selenium (which
protect cells from damage by toxic
substances including smoke
pollution) and phyto-nutrients
(plant substances that help protect
against disease).

36. IDLI
• Idli is a traditional breakfast in
South Indian households,
where it is a popular breakfast
dish
• Leuconostoc mesenteroides,
Pediococcus cerevisiae, lactic
acid bacterium
• The cakes are made by
steaming a batter consisting of
fermented black lentils (de-
husked) and rice
• In idli made with a 1:1 ratio of
black gram to rice, batter
volume increased about 47
percent, 12 to 15 hours after
incubation at 30°C. Using a 1:2
ratio of black gram to rice,
batter volume increased 113
percent and acidity rose to 2.2
percent in 20 hours at 29°C.
• Health Benefits
• It is easy to digest and get
flushed out easily.
• Idli is highly nutritious. You can
make it more nutritious by
adding vegetables to the
sambar. And the coconut
chutney is also delicious in
same time highly nutritious.
• Idli is a light dish so it is not all
difficult to digest
• Fermented Idli is rich protein,
vitamin and carbohydrates.

37. Sauerkraut
• Sauerkraut is finely cut cabbage that
has been fermented by various
lactic acid bacteria.
• LAB, Leuconostoc mesenteroides,
Lactobacillus plantarumand
Lactobacillus brevis
• It has a long shelf life and a
distinctive sour flavour, both of
which result from the lactic acid
that forms when the bacteria
ferment the sugars in the cabbage
• Fermentation by lactobacilli is
introduced naturally, as these air-
borne bacteria culture on raw
cabbage leaves where they grow.
• Sauerkraut is made by a process of
pickling called lactic acid
fermentation
• Health Benefits
• It is a source of vitamins B, C, and K
the fermentation process increases
the bioavailability of nutrients
rendering sauerkraut even more
nutritious than the original cabbage.
• It is also low in calories and high in
calcium and magnesium, and it is a
very good source of dietary fiber,
folate, iron, potassium, copper and
manganese.

38. Natto
• Nattō is a traditional Japanese food
made from soybeans fermented
with Bacillus subtilis var. natto.
• bacterium Bacillus subtilis
• Nattō is made from soybeans,
typically nattō soybeans. Smaller
beans are preferred, as the
fermentation process will be able to
reach the center of the bean more
easily.
• Some eat it as a breakfast food.
• It is served with soy sauce, karashi
mustard and Japanese bunching
onion.
• Nattō may be an acquired taste
because of its powerful smell,
strong flavor, and slimy texture.
Health Benefits
• By mass, natto is 55% water, 18%
protein, 11% fats, 5% fiber, and 5%
sugars.
• Natto rich in vitamin K. Vitamin K is
needed to regulate blood clotting,
and to prevent bone loss and the
calcification of arteries.
• Good source of probiotics,
fermented soy contains a lot of
beneficial bacterial cultures that aid
our digestive health and serve as a
natural laxative.
• 100 grams of natto provide us with
a mere 212 calories, and a
respectable five grams of dietary
fiber.

39. Kefir
• Lactobacillus, Lactococcus, and yeast
• Kefir is a fermented milk product (cow, goat or sheep milk)
that tastes like a drinkable yogurt. Kefir benefits include high
levels of vitamin B12, calcium, magnesium, vitamin K2, biotin,
folate, enzymes and probiotics. It boosts immunity, heals
irritable bowel disease, builds bone density, fights allergies,
kills candida and improves digestion.
Kombucha
• symbiotic growth of acetic acid bacteria and osmophilic yeast
species
• There are many reasons to consume kombucha, a fermented
beverage of black tea and sugar (from various sources
like cane sugar, fruit or honey). It contains a colony of bacteria
and yeast that are responsible for initiating the fermentation
process once combined with sugar.
• After being fermented, kombucha becomes carbonated and
contains vinegar, B-vitamins, enzymes, probiotics and a high
concentration of acid (acetic, gluconic and lactic).
• There are reasons to drink kombucha every day because
it improves digestion, helps with weight loss, increases
energy, detoxes the body, supports the immune system,
reduces joint pain and prevents cancer.