NutriBullets, gym membership, slow cookers and supplements. When it comes to the New Year, many of us are motivated to make a clean break. While this is good for our health, it doesn’t always benefit our bank account.

Going back to basics might not sounds as exciting as whizzing kale and strawberries in a blender, but the ancient preservation technique of fermentation is cheaper and set for a real revival. One woman ahead of the trend is Dearbhla Reynolds who recently released her book The Cultured Club, packed full of all gut-friendly recipes to supercharge your immune system.

Fermentation Facts

So what exactly is fermentation? “It’s taking ingredients and putting them through a process where sugar and starch is broken down. One outcome of this is alcohol, a product we are all familiar with. The other is lactic acid bacteria, which is very friendly to our guts and creates a situation where our guts are happy. Like a little warfare, good bacteria fights bad bacteria, putting you in a favourable state.”

One of the reasons fermentation is enjoying this revival is because those doctors and medical advisors that we trust so much are highlighting that the gut is the main source of wellbeing. Dearhla says: “Again, this is an ancient idea, that all disease starts in the gut. It’s something that seems to have been forgotten, but it’s coming to the fore again. With many people feeling unwell, allergies and intolerances, there is an overall mindset adjustment of the role diet plays in all of this.”

Consumer Trends

“It’s not just people who are unwell, though, many of us are becoming much more aware of our food. Some of it isn’t even intentional, but it’s seeping into our consciousness that these marketing statements we once trusted can be more myth than fact. We’re finding that ‘low-fat’ products we once thought were healthy are actually full of sugar; whereas the ‘sugar-free’ products are packed with other artificial additives,” she says.

Bord Bia has identified that one of the most prominent consumer trends is the move towards more healthy products, and we’re getting quite savvy about what we want: natural, local, unprocessed.

“This is what fermentation is all about: natural, local vegetables that have gone through a process to produce this healthy bacteria for our gut,” says Dearbhla.

But how much is this going to cost us – and how much time do we need? Dearbhla says: “Let’s take one of the simplest, and probably best-known recipes, which is sauerkraut. It requires just four ingredients: two heads of red or white cabbage, some sea salt, juniper berries and caraway seeds.

“Buying all the ingredients is going to cost you less than €6 and, of course, you’re only using one or two tablespoons of the salt, juniper berries and caraway seeds, so you’ll have these for all future recipes. This means you’ll only have the cost of two heads of cabbage when you make it again.

“You’ll have it assembled in less than 10 minutes; then it’s just a matter of leaving it to ferment. This can take between one and six weeks, but once it’s at its optimum taste and stored in the fridge, you can leave it there for up to six months and you’ll get approximately 20 servings from it.

“Of course, there are more complex recipes in the book that may cost you a little more, but even starting with the most basic recipes will give you the confidence to experiment in the future.”

You really don’t need to make a lot to start reaping the health benefits. “The amount you eat depends on your own ecosystem. Generally, the healthier you are, the more you can tolerate but I advise everyone to start small, so no more than a tablespoon with any meal, otherwise you might find yourself running to the toilet.

Health Benefits

“However, the health benefits are immense. Many people find their energy levels increase, their mood improves, it can help control blood sugar levels and curb sugar cravings, because this good bacteria in your system starts to quell that bad bacteria that wants to be fed by sugar.

“You might not see the results straightaway, but after a few weeks and months you will feel the difference. Personally, I had quite a unique experience. When I was 30, I had a severe allergy to aspirin, and I was knocked back with asthma. I was triggered every other day, and that was my life for about four years.

“Since introducing these foods to my diet and cutting out gluten, I haven’t had an attack in over four years. I also had allergies to dogs, cats, horses – but those are gone. You can say it’s coincidental, but I have a bacterial army now that is ready to attack. They defend me.”

Jar or Capsule?

Is there really a need for fermentation? Can’t you get all that good bacteria in a probiotic shot or capsule? Dearbhla says: “Yes, this is the option that some people use to get more good bacteria into their system. However, just a tablespoon of fermented food can have up to six times more bacteria than a capsule.

“You could spend €30 on capsules that are laboratory created or spend less and get it from a natural source. Recently, I observed some of the juices from my fermented products in the laboratory under a microscope, and it was amazing just to see a tiny drop of juice, so alive and teaming with good bacteria, even reproducing as we observed it.”

This may all sound great, but what if you don’t have the patience to wait around for your own product to ferment? Dearbhla says: “There are some companies making some really good sauerkraut and kimchi. You’ll find them in health shops, but some – such as the Cultured Food Company in Cork – are also being sold in SuperValu.

“In general, I have found that small companies are the ones that are doing it right: creating a raw, live product that is stored in the refrigerated section.” Dearbhla herself has a small-scale production but says: “At this stage, I can’t keep up with the demand. I have spent years developing my recipes and products and am now franchising the business, so the product will be available to people across the country.”