Nutri Courses

Advisory

Fermented vegetables

Fermented vegetables are vegetables that have undergone the fermentation process, during which naturally occurring bacteria multiply and convert the sugars and starches in the vegetables into lactic acid. This preservation process not only extends the shelf life of the vegetables but also enhances their nutritional value and supports gut health. Fermented vegetables, such as sauerkraut, kimchi, or pickled cucumbers, are rich in probiotics, vitamins, and minerals.

The production of fermented vegetables is simple and does not require any special tools. The vegetables are first cleaned and cut into smaller pieces, then mixed with salt and sometimes other ingredients, such as herbs or spices. This mixture is then placed in a container to ferment at room temperature for several days to weeks. During this process, the bacteria multiply and produce lactic acid, which preserves the vegetables and gives them their characteristic sour taste.

Hello, Mr. Jelínek,

My friend pours cold water over oats every evening. He leaves it overnight in a shaker and drinks it in the morning. Does this have any effect on the microbiome? And regarding fermented vegetables, what happens when the temperature is higher than the recommended 18 degrees?

Thank you.

This adjustment certainly has an impact - by soaking the flakes, you initiate their fermentation, making the food more digestible (the proportion of antinutritional substances decreases, and the amount of SCFA increases... - microorganisms perceive all these changes, essentially making their "work" easier). The temperature during fermentation is a bit more complex. Generally, the optimal temperature range for vegetable fermentation is presented as 18 to 22 °C, which is argued to promote stable growth of lactic acid bacteria. Some studies indicate the possibility of using significantly higher temperatures (up to 32 °C), but there is a risk of cultivating undesirable molds and other microorganisms.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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