Fermented Foods, what do they do? Breanna Metras October 28, 2020 Autumn Health Picks ABOUT ME! (BRE) • Currently: 2nd year PhD + RDN student at UIUC in the Division of Nutritional Sciences in Dr. Kelly Swanson’s Lab -microbiome, nutrition, inflammation, phytochemicals Projects so far: Evaluation of commercial animal and human products, Evaluation of citrus flavanones in ulcerative-colitis mouse models for reducing inflammation Previously: Completed BS in Biochemistry and Honors at UMass Boston. There I did organic chemistry, biochemistry, and food science research while also working as a fine dining server for 4 years in Cambridge and Boston MA Autumn Health Picks October 28, 2020 WHY AM I QUALIFIED TO TALK ABOUT THIS? • Started brewing in 2015 • Became obsessed with all things Cheese (especially aged Gouda and Brie) • Completed a short research project on the of sour beer and its similarities with kombucha.

Now, I am fermenting Korean soy sauce, honey fermented garlic, ginger, and apples. Also I have been making my own fermented hot sauce and pickles *My cat is named * Autumn Health Picks October 28, 2020 Topics to be discussed

• What is fermentation?

• What is the difference between probiotics, fermented foods, and probiotic containing fermented foods?

• Demystifying the gut-microbiome

• How to break down a probiotic label

• What fermented foods can you make at home?

Autumn Health Picks October 28, 2020 Feel free to answer in the chat!

What kinds of fermented foods do you eat?

Any starters still going?

What have you tried and had success with? Any failures?

Autumn Health Picks October 28, 2020 Vocab

• Micro-organism = microbe, is a microscopic organism, which may exist in its single-celled form or a colony of cells. • Probiotic = Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host • Fermented food = a food ‘substrate’ like a vegetable, dairy product, or even a meat product, plus or that are either naturally present or are added in order to kick-start the fermentation • CFU/g =colony forming units per gram

Autumn Health Picks October 28, 2020 Do you recognize any of these “to be” fermented foods?

Autumn Health Picks October 28, 2020 What is fermentation?

Autumn Health Picks October 28, 2020 fermentation

• Fermentation is an oxygen- free metabolic process • An organism converts a carbohydrate, such as starch or a sugar, into an alcohol or an acid Ethanol Fermentation

Hydrogen and Methane Gas Production

Autumn Health Picks October 28, 2020 Ethanol Fermentation • obtains energy by converting sugar into alcohol + carbon dioxide

Autumn Health Picks October 28, 2020 • Bacteria converts Lactic Acid Fermentation carbohydrates into lactic acid

Autumn Health Picks October 28, 2020 What is the difference between probiotics, fermented foods, and probiotic containing fermented foods?

Autumn Health Picks October 28, 2020 1) Fermented foods • Food or beverage made by extensive microbial growth • Depending on the food, certain species of bacteria, yeasts, and/or molds carry out the fermentation process • Variety of foods contain a variety live microorganisms Fermented foods ≠ Probiotics • Lots of MISINFORMATION that they are uniformly healthy for you

Autumn Health Picks October 28, 2020 2) Fermented foods retaining living cultures These are typically found in the refrigerators at “Fermented foods retaining stores and are active live cultures living cultures” ≠ Probiotics • Water or brine cured • Yogurt olives • Fresh sauerkraut • Kefir • Fresh sour dill pickles • Traditional salami • Fresh kimchi • Some cheese (raw, non pasteurized)

Autumn Health Picks October 28, 2020 3) Fermented foods consumed without living cultures • Due to further processing such as pasteurization, baking, filtering, adding preservatives, they don’t contain active microbes at point of purchase • Tempeh • Chocolate • Most soy • Most cheeses sauces • Sourdough • Most beer bread and wine

Autumn Health Picks October 28, 2020 What is the gut-microbiome??? 100 trillion bacteria in our colon (only a “few” live in the stomach and small intestine) Modern sanitation, antibiotics, c-section birth, formula feeding can lead to a malfunctioning microbiota  Foods containing live micro- organisms can reduce risk for acute and chronic disease + they can also help to maintain a healthy intestinal microbiota

Autumn Health Picks Month Date, 2020 Food for thought

Prebiotics (Food for Fermented Probiotics microorganimsms, fiber, Foods phytochemicals etc)

Fermented Fermented Foods Retaining Foods without Live Cultures live cultures

Fermented foods with added probiotic strains

Autumn Health Picks Month Date, 2020 Probiotics = Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host; non-residential additions to our gut-bacteria population

• Probiotics can exert effects on the microbiota as they travel through the GI tract So are they • They use similar mechanisms as our native healthy? microbes to improve our health

• Probiotics can impact our gut microbiota indirectly They influence our immune system which in turn influences our colonizing microbiota.

Autumn Health Picks October 28, 2020 Benefits to incorporating fermented foods and probiotics into your diet/lifestyle

• Consumption of fermented dairy foods are associated with weight maintenance • Long-term studies show reductions in risk of Cardiovascular disease, Type 2 Diabetes, and overall mortality with frequent yogurt consumption • Research shows kimchi consumption has anti-diabetic and anti- obesity benefits • Consumption of fermented food consumption can alter mood and brain activity Table 2 Marco ML, Heeney D, Binda S, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017; 44:94-102. doi: 10.1016/j.copbio.2016.11.010. Pasolli E, De Filippis F, Mauriello IE, et al. Large-scale genome-wide analysis links from food with the gut microbiome. Nat Commun. 2020; 11:2610. doi: 10.1038/s41467-020-16438-8 Current research on probiotic effects focus on disease models • Gold standard: Randomized controlled double-blind placebo human clinical trial

• Animal research ≠ human research

• Probiotics may be effective for maintaining clinical remission in patients with UC, especially those who belong to cluster I on fecal bacterial analysis. (Yoshimatsu et al, 2015)

• The administration of the probiotic BB536, along with their standard treatment, improved clinical symptoms in patients with mild to moderate UC (Tamaki et al., 2016)

Autumn Health Picks October 28, 2020 Assessment of Commercial Companion Animal Kefir Products for Label Accuracy of Microbial Composition and Quantity

Breanna Metras, Maxwell Holle, Valerie Parker, Michael Miller, Kelly Swanson

https://experts.illinois.edu/en/publications/assessment- of-commercial-companion-animal-kefir-products-for- October 28, 2020 labe What was learned from my Kefir research • Commercial probiotic label claims (amount of viable bacteria + bacteria taxa) isn’t a guarantee • Probiotics marketed for pets are especially not accurate • Homemade products have been shown to have more viable bacteria and more diverse bacteria contents than commercially sold products • The FDA doesn’t regulate what companies can claim are in their products, but the FDA does regulate health claims these companies can make • !!!! We need more Randomized-double blind human trials to prove the broad range of health claims companies are making !!!!!

Autumn Health Picks October 28, 2020 How to break down a probiotic label

Autumn Health Picks Month Date, 2020 How to read a probiotic label

• Ingredients/allergens What you’ll see on a • Genus, species, and food with probiotics strain of the probiotic • CFU/g (Colony forming Units) • Claims/recommended use • Storage information • Daily dosage • Best before date

Autumn Health Picks October 28, 2020 Vox Nutrition Examples GTS Gingerade Probiotic-40 Chobani Greek Kombucha Yogurt Maktrek

Autumn Health Picks Month Date, 2020 What fermented foods can you make at home?

Autumn Health Picks October 28, 2020 What can you do at home? Kombucha Soy sauce Honey Fermented Hot sauce Fermented Pickles

Autumn Health Picks October 28, 2020 Kombucha 10-14 days Common Suspects • Acetic Acid Bacteria (AAB) • SCOBY= Synbiotic Culture Of Bacteria Acetobacteraceae Yeast and • Ye a s t • No human clinical studies to date (Dekkera/Brettanomyces)

Materials • SCOBY + black tea + sugar + water • 1 gallon sterile glass jar • cloth to cover top of jar + rubber band • Fruit for second ferment More information: May et al., 2019 Autumn Health Picks October 28, 2020 Korean Soy Sauce Common Suspects 5+ months • Fungus/mold • Soy beans Aspergillus oryzae /Aspergillus sojae • Salt • Lactic acid bacteria (LAB) • Charcoal Pediococcus halophilus • Dried Chili Peppers • Ye a s t s • 1 gallon sterile glass jar Saccharomyces rouxii /Candida • Cloth to cover top of jar + (Torulopsis) versatilis /C. etchellsii rubber band • Dark, not cold location

More information: Diez-Simon et al., 2020 Autumn Health Picks October 28, 2020 Honey Ferments Common Suspects 3 weeks – years • Natural yeasts • RAW honey • Bifidobacteria • Ginger, garlic, mangos, chili • peppers, pomegranate seeds Honey is pretty sweet • Sterile glass jar + airtight lid Antioxidan Antimicrobia Anti-inflammatory • Be sure that the honey completely covers the garlic Antiproliferative • If it does not cover the honey, mold will grow Anticance • Botulism is a concern if you are fermenting garlic in Antimetastatic olive oil ~ please do research before choosing this ferment~

More info: Samarghandian et al., 2017 Autumn Health Picks October 28, 2020 Fermented Hot Sauce Common Suspects 7-14 days • Natural yeasts • Fresh peppers • Lactobacillus • Garlic, onions (pineapple?) • Lactic Acid Bacteria (LAB) • Salt (1 tsp to 1 cup of water) • Food processor/blender

• It is ready when you can see bubbles racing to the top • Make sure the water completely covers the jar contents • Can weigh contents down w a smaller glass/baggie filled with water

Autumn Health Picks October 28, 2020 Lacto-fermented Pickles (2 weeks – years) Common Suspects • Lactobacillus • Fresh cucumbers • Lactic Acid • Salt + sugar Bacteria (LAB) • • Chili peppers, Garlic, Dill

• Make sure jars + lids are sterilized • Brine must cover all contents • Carefully measure your salt!

Autumn Health Picks October 28, 2020 Helpful items to have Keep in mind • Cheese cloth/ muslin • Do your research first cloth • Make sure everything is • Rubber bands clean (don’t use antimicrobial soap) • pH strips • Trial and error • Food scale • Lots of manipulation points • Glass jars + lids • FB groups • Youtube videos/accounts

Autumn Health Picks October 28, 2020 Feel free to email me! Thank you! [email protected] International Scientific Association for Probiotics and Probiotics • Info for consumers, scientists, clinicians • Easy to understand infographics

• https://isappscience.org/for-consumers/ • https://isappscience.org/for- consumers/learn/probiotics/ • https://isappscience.org/for- consumers/learn/fermented-foods/ • https://isappscience.org/ Autumn Health Picks October 28, 2020 Feel free to email me! Thank you! [email protected]

Autumn Health Picks October 28, 2020 November 4: Block the Bite: A guide to Commonly Encountered Ticks and How to Protect Yourself and Your Family

Join Heather Kopsco! Ticks suck...literally. But which ones transmit which diseases, and what are safe and effective methods to prevent them from biting? Tick ecologist Heather Kopsco will teach you when and where you can expect to find these potentially dangerous pests when outdoors, and simple ways to keep your family protected (pets, included!).

Autumn Health Picks October 28, 2020