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Adventures in Fermentation

From Ancient Origins to Culinary Frontiers, an Exploration of the Microbes That Shape the World We Live In

Dr Johnny Drain

PE NG UI N LI FE a n i mp ri n t o f pe ng ui n boo ks

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For Orson, who was fermented while writing this. And Anna, who fermented him so perfectly.

Introduction

A few metres away from the best restaurant in the world, I stand below deck in a hundred- foot houseboat staring intently at my panicked reflection in a bathroom mirror.

My cheeks are crimson, my heart is pounding, my throat is tightening. Tongue pushed out, I poke and prod inside my mouth with the index finger of my right hand. It feels oily, as if my skin is melting. I have visions of my entire face dripping off. My left hand holds my mobile, my thumb poised to press dial on the number I’d hurriedly Googled and then keyed in: 112. Danish emergency services. What’s the Danish for ‘ambulance’?

On the upper deck are a Canadian geographer, a Danish food scientist, an American anthropologist and a bunch of chefs, all unaware of my predicament. I’d prefer to keep it that way. They’ve worked at the finest restaurants in the world and studied at the best universities, and I’m supposed to be one of them.

The previous year, 2013, I’d completed my PhD in the field of computational materials science – a phrase that is a sure-fire conversation stopper at dinner parties and on dates. I was heading towards becoming a tweed-wearing academic working at the intersection of chemistry and physics. A materials scientist looks at the world and asks, ‘What’s this made of, how can I use it, and can I make it better?’ Every time you choose to toast a slice of bread or cook an

egg you are doing much the same. You see, chefs, homecooks and bartenders are all materials scientists, considering what an ingredient or dish is made of and how it might best be treated to maximize its potential. Having long been fascinated by the science of food, I had ended up in kitchens, cooking. For a while. And then not-quite-cooking in notquite-kitchens: rather, doing research in the strange parts of restaurants adjunct to kitchens. In corridors, in converted car garages, in former gentlemen’s toilets. And on boats. And now my face was falling off. Where had I gone wrong?

Several minutes prior, I had eaten some fermented butter. I had fermented it myself and was solely to blame. Death by butter: what a way to go. I’d come to the Nordic Food Lab,1 a lab on a Dutch barge, then part of the ‘world’s best restaurant’, René Redzepi’s Noma, to research butter. Fermented butter to be precise. Like you do. Northern Europe has, I put it to you, the best butter in the universe, because we culture our cream before churning it. Invisible fermenting microorganisms convert the sugars in the cream into lactic acid and diacetyl, which results in butter that is not just creamy but tangy and more, well, buttery. It’s why it tastes much better than the American ‘sweet cream’ butter made without the fermentation step. And so here I was, culturing cream, churning it into butter, salting it, shaping it into pats. And then tasting the fruits of my labour. Only one of the samples I made had a deleterious effect on me.

When I teach chefs about fermentation, set up R&D labs for them and run classes for the public, the thing I get asked most commonly is: ‘How do I know I’ve done it right?’ Quickly followed by: ‘And how do I know I won’t kill someone?’ The effects of that particular butter, and the

panic it sparked, help illustrate the mysteries of fermentation that often lead to these concerns, setting ferments apart from regular foodstuffs.

Although we are familiar with things they produce – bubbles in a pint of beer – and sometimes see them in mass conglomerations – a blotch of green mould on jam or the alabaster matting of a freshly cut slice of tempeh – the microorganisms that ferment foods generally cannot be seen with the naked eye. Just like the microorganisms responsible for foodborne illness, some of which cannot be smelled or tasted either. Therefore, without microscopes or lab tests, it is impossible to confirm which microbes have been at play or in what numbers, and therefore whether a food has been fermented ‘successfully’. The line between ‘success’ and ‘failure’ is fuzzy when it comes to microbes and ferments, as we’ll explore later in the book. It’s understandable that not knowing whether something is delicious rather than disgusting, let alone safe rather than dangerous, can make novices, and even experts, nervous.

On a boat where you’re being paid to ferment and age butter, you might expect there to be other gastronomic curiosities. At the Nordic Food Lab, I drank hard liquor made from killer wasps and ants, tasted extracts from the anal gland of a beaver ( good but weird), ate live maggots embedded in illegal Sardinian cheese* and drank homebrew beer made with thousands of pounds’ worth of Chanterelle mushrooms, which tasted like the terpene-rich smell of the devil’s lettuce, cannabis.

* This maggot-infested Sardinian cheese is named casu marzu. It is illegal to buy and sell. https://www.fondazioneslowfood.com/en/ark-of-tasteslow-food/casu-marzu-2/

Prior to coming to Copenhagen, I’d eaten tempeh in Indonesia, achar in Tamil Nadu and even bread in Birmingham. All fermented. All delicious. But it was on this boat in the harbour of the Danish capital that I also first sampled other edible moulds, fish sauces based on time-honoured Roman recipes and ferments made from creepy- crawlies like grasshoppers, crickets and wax moth larvae. And as someone who had spent over a decade studying inanimate materials and their molecules, atoms and electrons, I was beginning to dive deeper into biology and microbiology. It was the start of my journey into the amazing world of fermentation, which has since had me criss- crossing the globe working with farmers, chefs, bartenders, designers, venture capitalists and high- end fashion houses. I have been called on by the Argentinian Ministry of Agriculture on their quest to improve their cheese and butter, brewed sake at Europe’s first sake brewery in Norway and even launched a restaurant in Paraguay where the chefs carried guns. I’ve lent my brain and palate to the world’s best bars and restaurants, the three- Michelin- star Mirazur on the Côte d’Azur, the Lyaness cocktail bar on London’s South Bank and sustainability pioneers like the zero- waste restaurant Silo. I help people to make delicious things and to make things more delicious, creating CBD - laced drinks that grace supermarket shelves and coca-leaf kombuchas that definitely don’t. Along the way I’ve taught fermentation classes dressed in a Harry Styles- approved leopardprint onesie for Prada, created the ‘perfect’ noodle for a group of ramen restaurants in Switzerland and founded a food tech company that’s future-proofing the taste of chocolate. But more on that later.

At the core of my work is the use of science and fermentation to unlock deliciousness and amplify health and sustainability. It has involved asking lots of questions, thinking about how we will grow, eat and cook food in the future, and cooking and eating a lot of curious things. I’ve fed people cheese toasties in underground chalk caves, and canapés in one of the world’s quietest places – an anechoic chamber in Watford. I’ve eaten artichokes above the Arctic Circle, stingless bee honey in Brazil, whale mouth in London, seal blubber in Denmark and Argentinian homages to canonical French cheeses in Patagonia. All fermented. In the pursuit of deliciousness I’ve shared a stage with the German chancellor,* been stopped by airport security more times than I care to remember and been arrested on suspicion of drug smuggling (and released without charge, although having been referred to as ‘the Walter White of fermentation’ in various online interviews didn’t help). Food, and science, can open a lot of very different doors.

I didn’t end up calling emergency services that day on the Noma boat, but I did stay in the bathroom for a good half an hour longer. My fear of a ferment gone awry, turned antagonist to its creator, was misplaced. The cause of that particular butter’s potency was in fact not a virtue of its fermentedness, but rather that I had blended it with wood ash. As any Mayan or Roman worth their salt would know, or Tyler Durden from Fight Club, wood ash can be highly alkaline and therefore used to make soapy detergents. I had inadvertently made a butter with a corrosive

* At an event to mark the centenary of Markenverband, the German Brands Association.

alkaline power not dissimilar to ammonia. I do not recommend it.*

Imagine life without butter, yoghurt, wine, beer and spirits. Depressing. Now add vinegar, miso, cheese and soy sauce to that list. What if we take away coffee, chocolate and charcuterie too? Grim. Mornings with no caffeine fix! Our daily bread, but unleavened only. No kimchi, no sauerkraut. This is what a world without fermentation would be like.

These are some of our favourite foods and flavours, and they’ve been with us for many thousands of years. While health Svengalis and accolade-seeking chefs might describe fermentation as a cutting-edge idea, it is an ancient practice. Our ancestors were fermenting not to win Michelin stars but merely to get by.

They fermented to preserve. Cheese, as Clifton Fadiman pithily once put it, is milk’s leap towards immortality. With fermentation, humans extended the shelf life of fresh milk by turning it into cheese or butter that could be eaten for weeks or months or even years. They fermented to stretch out the summer and early autumn harvest across the lean and harsh winter, and to allow the kill of a large animal not to go to waste. In a world without fridges and freezers, fermentation was a vital long-term storage technique.

They fermented to make nutrients more available, harnessing the power of microbes to predigest tricky compounds and convert them into forms that humans can metabolize: for example, the fermentation of soybeans into miso breaks down cellulose fibres (in a way that humans

* Although the use of alkaline solutions from wood ash to make food has a fascinating history, including the making of nixtamalized tortillas.

cannot) as well as anti- nutrient factors that can prevent nutrients from being absorbed. They fermented to make things safe and edible. A friend gifted me pufferfish eggs from Japan: deadly when fresh, delectable and safe when fermented for two years.

They also fermented for flavour. Witness the notes of burnt toffee, honey, banana and pineapple alchemically summoned from soybeans by gifted miso makers using only fungi and water. More recently, we are starting to understand the extent to which eating fermented foods can help us stay healthy and ward off ailments such as diabetes, heart disease and bowel problems. Even mental health issues. Fermented foods are a key pillar in healthy diets, particularly with respect to gut health.

And they have been at the heart of our diets for a long time. It seems we’ve been at the bar for as long as we could stand: pre-human ancestors may have been drinking alcohol in the form of fermented fruits 10 million years ago thanks to a genetic mutation that allowed them to metabolize ethanol.2

What’s more, research from 2023 proposes that the game-changing growth spurt of our brains came when early humans developed not fire but a knack for fermentation: it was the shift from raw diets to predigested goodies, rather than to fire-cooked foods, that allowed those hominins to evolve into the huge- brained Homo sapiens we are today. 3 This ‘external fermentation hypothesis’ indicates that partially predigesting foods outside our bodies made nutrients more accessible, reducing the colon’s workload and diverting resources to the energy- hungry brain: consider that our brains have tripled in size over the last 2 million years, whereas our colons have shrunk by about 75 per cent.

So, each time you ferment and enjoy fermented foods, you might be reliving a key moment in human evolution.

As it stands, the earliest archaeological evidence of human fermentation is the 13,000-year-old residue of something beer- like made from wheat and barley. 4 The ‘beer before bread’ theory suggests that primitive beers and wines might have been much more nutritious than early humans’ bread;5 but both may have been preceded by a common ancestor – a thickish slurry of slightly alcoholic dough. It’s also been suggested that the psychological effects of booze could have catalysed the process of humans living in larger, more complex communities, developing agriculture and conceiving of religion. Or even inspired us to take the leap towards self-awareness and consciousness.6

Regardless of specific dates, since then we’ve developed a real taste for the stuff. Humans use fermentation to make not just foods but also materials, medicines and cosmetics. If you are diabetic your insulin is produced by the same microbes that make bread. You may be wearing makeup that promises to defy the effects of ageing powered by hyaluronic acid, which is produced by a bacterium best known for causing ‘strangles’, an illness in horses. Your Botox comes from the same bacterium that causes botulism. Wherever microbes are, strange juxtapositions and oddities are never far away.

It may seem that humans are the bosses here, putting to work these micro machines, but as we peer both downwards into the realm of the microscopic and rearwards into the history of the planet, we will see that it is we who have been shaped by microbes. We are living in a microbial world.

And it’s not just humans who ferment. Animals, from birds to apes, get drunk eating fermenting fruits (and have the biochemical machinery to break down ethanol), although this is thought to be a happy accident rather than by design. But bees ferment intentionally! They create ‘bee bread’, which is a crucial food source for the entire hive, especially developing larvae. To make it, worker bees collect pollen and mix it with nectar, honey and their saliva. The enzymes and microorganisms in their saliva ferment the mixture, breaking down carbohydrates and proteins into smaller molecules that are more easily digested by the bees. This really is identical to how humans ferment, and also to why humans ferment.

Ants ferment too. Certain species of ants and termites engage in ‘fungiculture’. They cultivate fungal farms in their nests, grown on plant debris and insect carcasses, which serve as sources of food.

Microbes and their by-products can also be weaponized by non-humans. The bite of the Komodo dragon (Varanus komodoensis ) is rendered deadly by a toxin-producing species of Salmonella bacteria that it harbours in its mouth. The dragon’s teeth do the cutting, but it is the bacterial toxins that impart the fatal blow. And toxic pufferfish (from the family Tetraodontidae ), like the one whose eggs my friend brought me from Japan, derive their toxicity from a buildup of tetrodotoxin produced by various species of bacteria.7

Before we go much further down the rabbit hole of fermented foods and the microbes that help us make them, we should be good scientists and align on a definition of what fermentation is. Speak to a brewer, a biologist and a hobbyist pickler and they might all give you different

explanations. Throw the question open to a natty oenologist, an industrial chemist and a cook and you might get three more, subtly different answers. That those people might all have differing views is a testament to how widespread and important fermentation is.

I’m an advocate for Einstein’s approach of ‘as simple as possible but not simpler’. My preference is for something that can be explained to an eight- year-old and an eighty-year-old, and recalled by them, irrespective of their interests and backgrounds. My working definition of fermentation is ‘cooking with microbes’. Cooking is transformation. Of taste, aroma, colour, shape, texture, form. Typically, we think of cooking with heat. When you fry a mushroom or an egg you change those things. We need not alter all of them for something to be cooking, but often we do. ( You might also change their nutritional profiles or even, for better or worse, how safe they are to eat.) But we also cook with acids, in the case of a ceviche, or alkalinity, when we nixtamalize masa madre for tortilla dough. We also chop, cut, grate, smoke, dehydrate and more besides.

When we ferment, those transformations are brought about not through heat but by the action of microbes under our guidance. Hence, cooking with microbes. This definition is simple, accurate and robust enough for a master fermenter, biochemist or winemaker to get behind and intuitive enough for a complete novice to grasp.

If you search online, you may see the purist’s definition as something like ‘fermentation is the anaerobic breakdown of carbohydrates by yeasts to form alcohol, organic acids and gases such as carbon dioxide’. That certainly is one example of a fermentative process, but it’s only one.

And it’s much too narrow for us if we want to explore the vast cornucopia of the world’s fermented foods.

You might ask, what are microbes? I will use the words ‘microbes’ and ‘microorganisms’ interchangeably. Microbes are things that are alive, like you, a blackbird or an apple tree. And as the name implies, they’re microscopically small. Except when they’re not. In past centuries, when biologists busied themselves dividing life into categories and naming things, what became known as microbes were thought all to be invisible to the naked eye. We now know of many things we call ‘microbes’ that are exceptions to this rule.* Science can often be messy and chaotic like this, especially when it comes to naming things. Thankfully, given our specific interest in food and fermentation here, we can ignore much of the microbial world. When we speak about fermentation we are interested exclusively in yeasts, moulds and bacteria. Yeasts and moulds are part of the fungal kingdom, a colossal and astonishing realm.† Fungi are Earth’s unsung heroes, silently orchestrating a grand symphony beneath our feet. They decompose dead plants and animals, recycling nutrients back into the soil, and form huge underground networks capable of delivering messages, unleashing deadly attacks and providing aid to allies. Some fungi can glow in the dark, others can survive extreme radiation, and certain mushrooms even control the minds of insects. They are a magical and indispensable part of our world.

* These include many fungi and, for example, Epulopiscium bacteria.

† Other types of fungi that are neither yeasts nor moulds include the dermatophyte, which can infect tissues such as skin, hair and nails. Species of dermatophyte commonly cause athlete’s foot, ringworm and jock itch, just so you know.

Moulds, one of the types of fungi we will look at, are far more than just unwelcome guests on forgotten bread. As masters of decomposition, moulds are adept at producing a broad assortment of enzymes capable of breaking down fats, chomping through complex starches and dismantling proteins into simpler compounds. This is key to their role in food production, where they release flavours and nutritional benefits previously locked within raw ingredients, like milk or a soybean in the case of cheese and miso. Meanwhile, yeasts are best known for their role in producing alcohol or the bubbles of air in bread. Beyond the kitchen, they’ve also become a key tool in genetic research because of their relatively simple genetics and how quickly they grow: bakers’ yeast, Saccharomyces cerevisiae, in particular has been pivotal. It is the microbial equivalent of the fruit fly or the lab rat, a workhorse in science labs around the globe and responsible for life-saving and cutting-edge research. The genome of Saccharomyces cerevisiae was one of the first to be sequenced, helping scientists understand cellular processes and gene functions that are shared by all sorts of living things, including humans. As if getting them to produce bread and booze wasn’t enough, by studying how yeast cells grow, divide and mutate, we can learn about how human cancers might arise and how to limit them. Recently we’ve also harnessed them to produce insulin and vaccines. Since 1982, the world’s insulin has been brewed like beer by specially modified Saccharomyces cerevisiae. Prior to that, enough insulin to treat one diabetic patient for a single year required the pancreases of about fifty pigs. And now it is almost as easy as pulling a pint.

Bacteria, meanwhile, have a no-less-fascinating biological kingdom of their own. And a huge one at that. Estimating

how many different species there are in the world, * and what categories of life they belong to, is complicated, but recent estimates point towards bacteria accounting for more than 75 per cent of all species on Earth.8 Typically, they are much smaller – almost 100 times – than fungal cells. They live in vast, dynamic communities that rise and fall with the same intensity as storied empires. They are impressively eclectic in terms of shape and size, what their metabolisms are capable of doing and the environments they can inhabit. We have bacteria to thank for helping us digest dietary fibre, for producing various vitamins in our guts and for letting us fart. Bacteria are also part of the nitrogen cycle danced with legumes, converting atmospheric nitrogen into ammonia, sustaining healthy soils and allowing us to grow food. They are responsible for causing pneumonia, for there being more females than males of some butterfly species, and even for that earthy smell after rainfall – thanks to geosmin, a compound produced by soildwelling bacteria that is disturbed from the ground by raindrops. Perhaps their most monumental role, though, was transforming Earth’s atmosphere, and inhabitants. Around 2.4 billion years ago, photosynthesizing cyanobacteria triggered the Great Oxygenation Event, flooding the atmosphere with oxygen, which was lethally toxic to almost all life on Earth at the time, but which we now depend on. Without them, we wouldn’t be here.

This scratches only the surface of how weird, fascinating, useful, dangerous and perhaps misunderstood

* With modern genetic techniques that allow us to map the DNA of things, even the notion of clearly defined ‘species’ has become fuzzier than it was fifty-odd years ago.

microbes are, but we will get to grips with them in later chapters.

While we’re on the subject of definitions, it is worth clearing up a point of regular confusion: what’s the difference between preservation and fermentation? Fermentation is a subset of preservation, alongside other foundational techniques that have kept humans nourished and satiated for millennia, such as salting, drying and smoking. ‘Pickling’, normally taken to mean submerging something in vinegar or alcohol ( both of them products of fermentation), is another form of preservation. Confusingly, in English at least, we can speak of pickles that may have been fermented with microbes but also pickles that have been pickled in booze or vinegar. Gherkins are a good example of pickles that are commonly produced using both methods: a look at the ingredients list will normally help you discern what method has been used. Both are tasty and can be made easily at home. Although fermentation is responsible for foods that many of us find delicious, it can produce divisively bold and idiosyncratic flavour profiles. Even for ardent cheese lovers, Napoleon’s favoured Époisses (transformed from milk by the action of a melange of yeasts and bacteria9 ) and the cabbagey overtones of a Camembert ( production of which involves some of the same yeasts, as well as moulds10 ) can turn heads and enrage housemates. The smell, let alone taste, of surströmming, Swedish fermented herring, is famed for eliciting strong disgust responses, including retching and vomiting, although I personally found it to be underwhelmingly revolting when we cracked a can of it on the deck of the Nordic Food Lab. But perhaps I have a high tolerance for these sorts of things.

We now know that we’ve been fermenting for a long time, and why. But why should you ferment, today? Within a few generations, the food most of the world eats, and how it produces it, has changed dramatically. As a result of globalization, mechanization, industrial optimization and the move from rural to urban living, we have lost a lot of know-how and become radically divorced from our food. In the same way that many of us now would struggle to nurture a veg patch, rear an animal (let alone kill and butcher one) or mill wheat, we’ve largely forgotten how to ferment. Or at least stopped doing it for ourselves. Like drinking and having sex, so social scientists tell us, we’re doing it less and less in the modern world. Go figure.

Pandemic-induced sourdough crazes aside, most of us don’t make bread, nor culture yoghurt, soured cream or churn butter. Our grandparents and great-grandparents did. On the regular.

But this is changing. Ferments are going mainstream (again). Where the culinary and the microbial meet, something exciting is fizzing, popping and cooking. A gastrobiological renaissance – that connects eating for flavour, for health and for the planet – is happening and this book will not only take you on a journey of discovery, but also help you harness its powers.

My primary motivation for exploring the weird and wonderful world of fermenting is flavour. When I work with the world’s best restaurants, bars and food companies – from tiny start-ups and mom-and-pop outfits to massive multinationals – I’m predominantly interested in teasing out flavour from unexpected places. Want to make legumes taste like chocolate? Fermentation. Want to make cereals

taste like tropical fruits? Fermentation. If you’re an enthusiastic home-cook wanting exciting, punchy flavours with which to wow your guests, if you’re a busy parent seeking quick, nutritious dinners for kids and partners, or if you’re a fellow gastronaut interested in how we can produce tasty food sustainably, then you should be adding fermentation to your arsenal of culinary tools and hacks.

One of the upsides of globalization is that some of the world’s best fermented foods are now available much more widely. From Peckham to Paraguay I can get my hands on gochujang, kefir and kombucha in a way that even five years ago I could not. High street chains glaze their chicken in miso, hipster restaurants crow proudly of homemade pickles and house- cultured butter, and celebrities launch probiotic drinks on to supermarket shelves. YouTube channels dedicated to the consumption of fermented hot sauces garner millions of views and draw the involvement of Hollywood A-listers.

And even more ferments are steadily finding their way into the consciousness of the public far beyond the places they’ve been made, enjoyed and known for millennia. Have you heard of kvass, garum or cheong? Know a glass of pulque from a bowl of viili? Can you spot tapai from tepache, oncom from achar? All of these are coming to you soon, wherever you are in the world. And all are capable of being made by you at home (or something close to them; authenticity and provenance are finicky when it comes to complex communities of globe-trotting microbes) with a little knowledge and a few, simple ingredients. I have shared recipes for their making with Michelin-starred chefs and I will share them with you too.

You might also be interested in fermenting for your health. A common line of questioning I get is on what fermented foods to eat to address particular ailments. I’m not that sort of doctor, but there are amazing scientists researching just these topics, and the results are thrilling. We’ll explore some of these later in the book. The bad news is that generalized one-to-one mappings – ‘eat this one thing to solve this specific problem’ – are currently few and far between. Indeed, if anyone claims otherwise, they’re probably fibbing – whether intentionally or not – in a bid to sell you something. Because we’re all so different, inside and out, such generalizations might never be possible. We’ll see. The good news is that insights into what microbes we have in our gut, what they’re doing, how they connect to our health and how to keep them happy are emerging thick and fast. Unbeknownst to you, you are already a master fermenter. You’ve been fermenting since the moment you were born. Your gut is a giant fermenting vessel and harbours a huge system of microbes that produce all manner of useful things for your body. We call this collection of microbes your gut microbiome, and it is constantly at work feasting on the food you put into yourself, and constantly in flux, with a composition that waxes and wanes not monthly but daily.

And we can be said to be fermenting in other ways. It’s not just your gut that has a microbiome. Your entire body does and the microbes that comprise it, for better or worse, mediate and modulate the taste and aroma ( gross but true), colour, texture, form and general chemical make-up of our bodies, just like when we ferment food. That your favourite washed- rind cheese might remind you a bit of your partner’s feet, or vice versa, is no coincidence! The same

bacteria are at play. Brevibacterium linens lend a pungent smell to Port Salut, Raclette and, yes, Époisses, as well as human feet. Whether culturing accidentally between your toes or intentionally on the surface of a dairy delicacy, this bacterium produces the same chemical compounds – S-methyl thioesters – responsible for that well-known smell.

A close friend* – too close perhaps; we shared many hotel rooms while touring the world in a rock band in the 2010s – would complain of having a left armpit that smelled different from his right. The former, per his girlfriend (and now wife), redolent of curry while the latter of mince and onions! I was always intrigued and perplexed by this. Several years later I came across research that pointed towards bacterial communities in each armpit on a single body being so distinct as to, you’ve guessed it, create different odours. 11 Microbes, you see, have no care for our human notions of symmetry and sameness. The same can be true of your two hands, hopefully minus the smell.

But have you spent much time thinking about your body’s microorganisms? Have you considered how your food and lifestyle habits, even your partner or your pooch, might be affecting them? Have you thought about what is important for them?

We know already about links between gut health and depression, diabetes and acne, and that via certain choices we absolutely can eat towards happier guts and healthier selves. Numerous studies have highlighted the profound impact of diet on gut microbiome composition and function: diets rich in fibre, fruits, vegetables and whole grains promote the growth of beneficial microbes, mostly

* Apologies for sharing this, Rob.

but not exclusively bacteria, in the gut, which fosters microbial diversity and stability.

Conversely, diets high in processed foods, sugars and unhealthy fats can disrupt microbial balance, leading to an increased risk of various health conditions, including obesity, metabolic syndrome and inflammatory bowel diseases. With this in mind, fermented foods are an accessall-areas pass to the festival of nutritional goodness. They appear to offer a convenient, delicious and effective means of enhancing gut microbiome composition and function. Probiotics found in fermented foods help restore microbial harmony, enhance immune function, and improve digestive health by promoting the growth of beneficial bacteria, while inhibiting the proliferation of harmful pathogens. As scientists continue to peel back the covers on what happens in our guts and in our microbiome, it’s exciting to think about how the food we eat and the microbes that have shaped it might participate in the future of food and health.

In a world in which we’re incredibly wasteful with the resources we have, fermentation can be a powerful tool in sustainability. Microbes are the great talent spotters of the world. Where humans see trash, they see treasure. They have an uncanny knack for unlocking the potential – whether that’s nutrition, flavour or some other useful feature – of unloved or waste materials, including food. A good friend of mine, chef Doug McMaster, runs Silo, the world’s first zero-waste restaurant and one ‘without a bin’. We’ll meet this McMasterchef later in the book but he calls fermentation ‘the golden gateway to zero-waste’. Microbes, you see, are much less fussy than humans. They’ll often grow on things we might put in the bin or

things that haven’t fully spoiled but have staled, or things just a little past their best. So with collaborators like Doug, I have pioneered ways to use fermentation to upcycle unloved ingredients or even off-cuts and food that might have been thrown away, an approach that was second nature to our ancestors, both distant and recent. If it’s good enough for the sauces, condiments and seasonings of award-winning chefs, as well as our foremothers, then what is to stop you trying it at home? If nothing else, it would be a boon to your bottom line, turning inexpensive or unwanted ingredients into store cupboard stalwarts with punchy flavours. Best of all, to take advantage of the various superpowers that fermented foods have, very little specialist knowledge or equipment is required. ‘Waste is a failure of the imagination’ is one of Doug’s other sayings; and in a world of limited imaginations, microbes could be our most creative, ingenious allies.

Fermentation is like a culinary piñata. And a very generous one at that. A few gentle taps and the gifts will fall. My job is not to do the hitting. That’s for you. Rather, I am here to point you in the right direction and give you encouragement. When you turn the final page of this book I hope I will have convinced you of three things: that we should all be eating more fermented foods; that everyone can ferment at home; and that fermentation can change your life.

I invite you to join me to explore this largely invisible realm of microorganisms that shapes us more than we may ever understand and this ancient microbial school of cooking that has led to many of the world’s favourite foods and flavours. We will unpack the fascinating secret lives of microbes, what they are and the critical roles they play in

our world, bodies and diets, as well as shining a spotlight on the particular types of bacteria, yeasts and moulds that humans most commonly use to make fermented foods. The book will expand your understanding of what fermentation is and what is going on when we make and ingest fermented products.

Unsure of where to put your pickles or what to do with your kimchi? Don’t know the difference between a kvass and a kombucha, let alone a doenjang and cheonggukjang?

Unsure if your kraut has sufficiently saured? While many fermentation trends have shifted into public awareness in recent years, most homecooks are still uncertain of how to make use of the ferments popping up in supermarkets or being crafted at home by enthusiastic friends and family. By sharing my own journey – which has had its fair share of blunders and happy accidents, including making skindissolving butter on a boat – and the recipes I’ve gathered along the way, I hope to give you the confidence to explore, experiment and ferment for yourself, and unleash your creativity on some of the most popular ferments from around the world from garums, kimchis and cheongs to vinegars, misos and fruit wines. We will also look ahead to the immense possibilities of fermenting for the future, whether in nurturing our own microbiomes, reducing waste or leaning on the world of fungal foods to reduce our reliance on foods that are harmful to the planet and many of its people.

Fermentation connects eating deliciously, healthily and sustainably; it has shaped us, our palates and the planet; and it has the potential to do so much more. The future will be delicious. And fermented! So read on, curious reader, read on.

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Adventures in Fermentation

Adventures in Fermentation

From Ancient Origins to Culinary Frontiers, an Exploration of the Microbes That Shape the World We Live In

Dr Johnny Drain

Introduction

Under the Microscope