The power of digestive enzymes

Posted on 14 November 2012 by Katie Clare

Recently I decided to do a home experiment to
test out the efficacy of supplemental digestive
enzymes in breaking down the food we eat…

 

 

Background Information
Enzyme formulas are said to help in maximising nutrient digestion, by aiding the enzymes produced naturally in the gastrointestinal tract to carry out their function more efficiently.  It is thought that some people can be lacking in these enzymes, for many reasons, and therefore the food they eat is not properly broken down.  This can then lead to gastrointestinal disturbance, such as bloating, excess gas and poor bowel regularity.

Incomplete digestion of foods is also thought to be a major contributor to the development of several health problems; such as the development of sensitivities, an imbalance of gut flora and the build up of toxins.  People may take 1-2 capsules at the onset of a meal to support digestion.

Day 58/365

Digestive Enzymes     (Photo credit: SuperFantastic)

 

Put to the Test
 I took two bowls and put an equal amount of jumbo oats into each bowl.  I then also poured 100ml of water into each of the bowls.  Into one I emptied the contents of three capsules of digestive enzymes, and left the other as a control.

 

 

I came back several hours later to see what had happened….

 

 

The two bowls looked remarkably different.  In the first bowl the oats were still intact, although obviously mushier then before.  In the second bowl they had been broken down by the digestive enzymes to such an extent that the water now looked like milk.

 

 

 

 

 

 

 

 

 

When I strained both of the bowls to remove the liquid I could see that the digestive enzymes had reduced the oats to almost 50% of their original size.  This was really quite impressive!

The picture below shows three variations of oats together; prior to having water added, after soaking in only water, after soaking in water and digestive enzyme formula.

 

 

Digestive enzyme formulas normally contain various types of enzyme; such as Amylase – for carbohydrate digestion
Protease – protein digestion
Sucrase – sucrose digestion
Lactase – milk sugar digestion
Lipase – fat digestion
Maltase – malt sugar digestion
Cellulase – fibre digestion
Phytase – fibre digestion

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The above experiment was conducted with 3  Similase capsules.  Similase is   produced by Nutri Ltd, and is available from The Nutri Centre

 

 

 

 

 

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What role does FOS play in maintaining healthy gut flora?

Posted on 26 October 2012 by Katie Clare

FOS is an abbreviation for Fructooligosaccharide, it is a soluble fibre or a prebiotic.  Its name means that it is a compound containing between two and ten simple sugars (or monosaccharides), which in this case are fructose molecules.

In the digestive system FOS resists hydrolysis (break down) by salivary and intestinal digestive enzymes.  Once in the colon it acts as soluble fibre and is fermented by anaerobic intestinal bacteria.  In particular FOS is thought to stimulate the growth of Bifidobacteria species which are considered friendly or beneficial and which help to improve host health.  FOS produces short chain fatty acids such as butyrate – that provide 70% of the energy used by the colon cells.

With fermentation by beneficial bacteria the pH of the colon is reduced, making the environment more acidic. FOS may initially also feed the less beneficial bacteria in the colon but the change in pH is not agreeable to them and will hopefully soon lead to a reduction in their numbers.  The increase in acidity also improves mineral solubility meaning that nutrients such as calcium, magnesium, iron and zinc are more easily absorbed into the blood stream. Great news!

Beneficial bacteria will produce greater amounts of acid and smaller amounts of gas while they are fermenting, compared to the less desirable strains of bacteria that produce less acid but a lot more gas.  This is why FOS is said to be helpful for issues with bloating or flatulence, to help reduce these undesirable symptoms.  It is also why people may experience some issues with gas production when they first start to use FOS as, before the pH of the colon has had a chance to become more acidic, both types of bacteria will be benefitting from the nutritional boost.  If this issue does arise it should decrease after a week or two and is a sign that the FOS was needed.

The product is most often produced by extraction from inulin (a polysaccharide/chain of fructose molecules /type of soluble dietary fibre) in chicory root. It is suggested to start a supplementation programme with 2-5g/day and to build up to 10g/day over a two week period.

FOS has a sweet taste, and is even used quite widely as a sweetener, but due to the body’s limited ability to process fructans (the chain of fructose molecules) it has minimal impact on blood sugar.

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This information comes from a recently attended seminar Gut Instinct; the ecosystem by Nigel Plummer PhD, microbiologist who designs supplements for nutraceutical companies such as BioCare.  He is also managing director of Cultech.  Further article references are available if required.

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Festival of Life – September 2012

Posted on 26 October 2012 by Katie Clare

My colleague, Alek, and I were recently invited to do a demonstration and talk on Fermenting Foods for Optimal Digestion at the vegan inspired Festival of Life in London.

 

 

Here are a couple of pictures from the event…..

 

 

 

 

 

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Recipe – Tomato Ketchup (fermented)

Posted on 6 October 2012 by Katie Clare

The word ‘ketchup’ comes from the old Indonesian ‘Ketjap’ which is a fermented sauce. This tasty condiment is a favourite with kids of all ages.

 

 


Ingredients
3 cups of tomato puree (preferably organic)
1/4 cup of whey
10g of sea salt
1/2 cup maple syrup
1/4 tsp cayenne pepper
3 cloves garlic, crushed
1/2 cup of fish sauce (make your own or buy a commercial variety)

 

 

Method
Mix all ingredients until well blended.

Place in a wide mouthed jar.  The top of the ketchup should be at least 2cm below the top of the jar.

Seal the jar and leave out at room temperature for 5 days before transferring to cold storage.  Undo the lid slightly each day that the jar is at room temperature to release any CO2.

*

Click here for more information on making successful ferments.
This recipe comes from Nourishing Traditions by Sally Fallon, co-founder of the Weston Price Foundation.

 

 

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Recipe – Tomato Pepper Relish (fermented)

Posted on 6 October 2012 by Katie Clare

Lactic acid created by the lactobacilli help with digestion by breaking down the foods. This process makes a relish such as this an ideal condiment to add to any meal.

 

 

Ingredients
4 ripe tomatoes, peeled, seeded and chopped
1 bunch of spring onions, chopped
1 green pepper, seeded and chopped
2 red chillies, seeded and chopped
1 bunch of coriander, chopped
3 cloves garlic, crushed
4 tablespoons of whey
10g sea salt
1/2 cup of filtered water

 


Method
Peel tomatoes by first blanching in boiling water.

Mix all ingredients in a bowl and pound them lightly with a pestle, flat end of rolling pin or wooden meat hammer.

Place in a wide mouthed jar and press down lightly with your utensil until the liquid completely covers the tomato mixture.

The top of the vegetables should be at least 2cm below the top of the jar.

Seal the jar and keep at room temperature for 1 week before transferring to cold storage. Undo the lid slightly each day that the jar is at room temperature to release any CO2.

*

Click here for more information on making successful ferments.
This recipe comes from Nourishing Traditions by Sally Fallon, co-founder of the Weston Price Foundation.

 

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New research into a sourdough suitable for coeliac disease and the history of bread making

Posted on 1 October 2012 by Katie Clare

A recent clinical study looked at the benefits of using sourdough containing lactobacilli and fungal enzymes to hydrolyse (break down) the protein gluten, found in wheat flour products, into its component amino acids.  These baked goods were then able to be eaten by the patients who suffered with coeliac disease for the full 60 days without causing any toxicity or symptoms.

The participants in Italian study (journal of Clinical Gastroenterology and Hepatology), consumed 200g per day of flour based products, containing just 8 ppm residual gluten.   There was no increase in anti-tTG antibodies or change in the small intestinal mucosa for them, however many in the placebo group eating untreated products had to quickly drop out of the study due to the discomfort caused by the gluten.  Larger trials are now set to go ahead.  Dr Greco, the lead author of the study, referred to the technique as rediscovered and adapted biotechnology.

Bread has been prepared by man (with microorganisms) for tens of thousands of years.  It is one of the oldest prepared foods.  The process of leavening bread (lightening and softening of the finished product usually through carbon dioxide bubbles created by a biological or, more recently, chemical agent) can probably also be traced to prehistoric times.  Yeast spores occur everywhere, including the surface of cereal grains, so any dough left to rest will become naturally leavened.  Early bread was made with a lengthy exposure to air and mostly by using starter culture from a previous bread.  It was therefore fermented with yeasts and lactobacilli and would have a more sour flavour then bread today because of the lactic acid produced by the lactobacilli.

Picture of historic community bread oven

Historic community bread oven from the  National Museum Wales.  Women in the community would come together and bake, marking out the loaves they had prepared for their families.

At one time all breads were like today’s sourdough.  They made use of the microorganisms present on the flour and did not need any additional yeast.  Starters can be several generations old.  The leavening process was not understood until 19th Century when yeast was first identified and then soon afterwards the yeast Saccharomyces Cerevisiae was bred for its reliability and its speed of leavening.  It was sold as bakers yeast.  This almost completely replaced sourdough breads except for the artisan varieties. Are we now also looking at a health fuelled, beneficial bacteria revival of bread making?

According to Mark Sircus director of the IMVA “basic sourdough bread that had once been fermented for a healthy 8 hours or more is not to be found anywhere except in ones own kitchen today”.  He believes that only when wheat gluten is properly fermented is it healthy for human consumption. If not then he states it is “potentially one of the most highly allergenic foods we eat”.  It is similar to the controversy with soy which also can only be considered a health food if it is fermented for long enough.  Mark believes that the beneficial bacteria in sourdough help control candida albicans, whereas baker’s yeast is a pro-candida organism.

Discusssing the benefits in more depth here he states that enzymes develop during the lengthy proofing which are then not lost in baking since the center of the loaf remains at a lower temperature than the crust. In fact the fermentation, partly from the lactobacilli, makes eating good quality bread an aid to digestion of all complex carbohydrate foods including other grains, beans, and vegetables.

Sourdough breads available commercially have also been researched for their benefits over other breads in terms of their effects on blood sugar levels.  The lactic acid made by the bacteria as well as acids produced by the yeast during the fermentation process cause a decrease in the amount of glucose that is absorbed by the blood, effectively lowering the glycemic index.  A 2009 study in the British Journal of Nutrition found that sourdough bread produced an even lower glucose response than whole wheat bread.  Rye sourdough bread can have a GI as low as 48 (GL of 6) whereas a wholemeal bread may have a GI of 59 (GL of 7) and white bread ranges from 71 to about 89 (Gl of 9 to 18).

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Community ovens

Posted on 1 October 2012 by Katie Clare

“There must be an old memory, of bread baked on the hearth with fire, that people can’t seem to let go of, even after half a century or more of sliced bread in plastic bags.”  I was therefore over the moon to find posts about communal ovens popping up again all across the Western world.

Researching for the last post on sourdough and traditional bread making I was touched by the historic stories that arose around group bread making practices in large communal ovens.  Women coming together to provide nourishment for their families and the first bakeries starting.  The images do have such a wholesome vibe to them, as Jutta Masson stated above

The PACT action group in Wales run community oven building workshops and bring portable ovens out to events.  The St Paul’s bread club site is a real hub for links to communal oven projects all over the world, scroll right down to the bottom for the UK and there you will find links to pizza ovens on allotments in Lewes, Pakistani style tandor ovens in the East Midlands and plans to bring wood fired oven to parks.  I really hope that they will be into baking some traditional sourdough.

“An oven is a story magnet. People rarely pass by the park oven
when something is baking without stopping to talk.”

Picture from traditionaloven.com

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Practical Basics and Tips for Fermenting

Posted on 30 September 2012 by Katie Clare

Making ferments is all about encouraging the proliferation of lactic acid bacteria.  This is achieved by getting the vegetables submerged under liquid, under their own juices and away from the air supply.  Thus preventing the growth of moulds and of oxygen dependent bacteria (the bacteria that we don’t want).  Create the right environment and the lactobacilli will do all the work.

 

beneficial bacteria, nourishing, fermented foods, biolive relishes, sauerkraut, whey, dysbiosisAs Sandor Katz puts it; there are five crucial stages…

 

  • Chop
  • Salt
  • Pound
  • Pack
  • Wait
 
 
 

Chop
Either use a knife to chop the vegetables or a grater.  If you are making big batches you can buy large cabbage shredders on line from Germany or USA.  By chopping you are breaking down the cell walls which hold in water and you are increasing the surface area  from which the juices can be released.  This is really important as submerging the vegetables under their own juices is the key to success.  Coarse chopping and a mix of textures makes the mix more interesting.

korean kim chi, fermented relish, beneficial bacteria, probiotics, gut healing, bacteria

Salt
Salt is used for several reasons.  Firstly it changes the salinity of the mix and this kills off a lot of bacteria (the ones that we don’t want).  This is the reason why salt has been used as a preservative for such a long time.  Luckily the lactic acid bacteria are salt tolerant and so with a free reign they can really thrive and multiply.  Secondly salt pulls water out of the vegetables by osmosis.  We really want the water to come out of those vegetables.  Finally it helps to keep the vegetables crispy by slowing down the pectin digesting enzymes, which turn the vegetables mushy.

I recommend using a coarse sea salt.  If you are concerned about your salt intake you can try using whey, which contains lots of lactic acid bacteria and lactic acid and so gives the product a head start.

Pound
Now it is time to bash, bruise, pound, squeeze the vegetables.  Do this in a bowl or a bucket.  If you are working on a vegetable like a carrot you can do a lot of this work with your hands, if you are using cabbage you will need a tool to help you.  You can use a flat end of a rolling pin, a pestle (from a pestle and mortar) or you can purchase a wooden meat hammer.  Once again the aim of this is to get as much of the juices out of the vegetables as you can.  This will probably take about ten minutes, do not skip on this process.

beneficial bacteria, nourishing, fermented foods, biolive relishes, sauerkraut, whey, dysbiosis

Pack
Start to pack the mix into previously sterilised (boiling water) glass jars.  It is not such a good idea to use metal (acid corrosion) or plastic (chemical leaching) for storing ferments, although it is fine to serve them in dishes made of these materials.  Pack the vegetables in tightly, regularly press down all the way around the edge of the jar with a fork or spoon.  This is to expel any pockets of air as an environment without oxygen is required and is critical for success.  Only fill the jar to about 1 cm  below the top, leave room for the carbon dioxide which will be produced as the product ferments

Make sure that the liquid just about covers the mix below.  If there is not quite enough then add a little water.  It is important not to use tap water as it contains antimicrobial properties such as chlorine.  Either boil the tap water for 5 minutes and allow to cool before using, as heat can also kill off the beneficial bacteria, or use filtered water. Seal the jar and leave out at room temperature.

fermentation, beneficial bacteria, relishes, sauerkraut, gut healing


Wait
Fermentation will produce CO2, particularly in the first few days.  This will cause the pressure in the jar to increase.  Release this pressure by momentarily loosening the jar lid for a moment.  You may hear or smell the gases release.  If you do not do this each day the jar may bulge and it may become very hard to then loosen the lid.  It is possible that it could explode so do not put the jar next to your most precious possessions.  Clamp jars are great as the clamp can be released. After a few days CO2 will continue to be released but at a much slower rate.

Protect from direct sunlight but ideally you do not want total darkness at this stage either.  I would suggest leaving the ferment out for 1 week and then tasting it.  If you are happy with it you can then transfer it to the refrigerator or if not leave it out for another  few days and then try again.  You can eat the product after just a couple of days but then then fermenting process has only really just started.  In hotter weather fermentation will happen quicker.  It is a little more tricky in winter to balance between the cold weather and the central heating – choose a place where you think it will be snug and experiment.

 

korean kim chi, fermented relish, beneficial bacteria, probiotics, gut healing, bacteria

Discover the world of the fermentos in  The Art of Fermentation by revivalist Sandor Katz.

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What is fermentation? What are the health benefits?

Posted on 30 September 2012 by Katie Clare

Fermentation is an ancient process, preceding human history.  It also occurs in the cells of our bodies.  It is the transformative action of microorganisms (bacteria or yeasts) as well as the enzymes they produce.  People have long studied and played with the technique which is both a science and an art.  Ferments, like the condiments below, are a collaboration with microbes; we manipulate the environmental conditions to select the bacteria we want to thrive, then sit back while they do all the work.  We add the flavours and the finishing touches to make unique eatables.  A culinary symbiosis of bacteria and man!

It is estimated that a third of our cuisine globally is fermented; yoghurts, cheese, tofu, bread, vinegar, alcohol and so on, although of course many items today are now highly processed, made as quickly as possible and pasteurised to kill off any bacteria.  The word ‘ketchup’ comes from an old Indonesian word ‘Ketjap’ which is a fermented sauce and until only a couple of hundred years ago all breads would have been made from a sourdough starter culture, using beneficial bacteria.  Through time people have fermented for many reasons; to produce alcohol, for preservation, for the flavours; in a time of environmental awareness and concern some people choose to ferment to reduce their reliance on refrigeration.

The bacteria that we want to encourage into our products in order to access their health benefits are lactic acid bacteria, also known as or lactobacilli or LAB.  The term lacto-fermentation is also used to describe the work they do. These bacteria are found on all plants but in relatively low numbers due to other types of bacteria dominating in the natural environment.

As the LAB transform their ingredients they produce nutritional benefits.  Phytate bonds are broken away making the minerals more accessible, proteins are taken apart into peptides and amino acids, reducing their allergenic potential.  It is as though the ingredients were predigested for us!  B vitamins can be increased (B1, B2 and B3 in particular) and anti nutrients or toxins such as nitrates and also oxalates, related to kidney stones, are removed.

As long as the finished product is not cooked or pasteurised then the LAB will still be intact and can be taken into our digestive systems.  Unfortunately this rules out most fermented products available in supermarkets and even health food shops.  This is why there is such a great need for us to ferment at home and the reason why there is a lacto-fermentation revival happening.

The microbial ecology of the gut is an area of vast amounts of current interest and research for science and medicine.  Probiotics are being investigated for their healing capabilities in digestive and immunity disorders.  Larger trials continuing on from the successful Swansea Baby Study may well see probiotic supplements being given to newborns for six months on the NHS because of the 57% reduction in atopic eczema found in the preliminary study after 2 years.  Dr Campbell-McBride’s work looks at a connection between the gut and psychological issues.

Lacto-fermented foods are not going to contain the same amounts of beneficial bacteria that a probiotic supplement will do, there is a big difference between the two.  However homemade ferments are part of a bigger picture of health and wellbeing.  Sandor Katz particularly emphasises using wild foods in your recipes for the genetic variety and diversity they contain and are able to enrich your gut flora with.  Fermented foods are special, deeply nourishing foods.

Information in this post comes thanks to The Art of Fermentation by revivalist Sandor Katz.

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Recipe – Gingered Carrots (fermented)

Posted on 30 September 2012 by Katie Clare

These are a fantastic introduction to fermented vegetables as carrots are a vegetable we know and love so well.  This makes a tangy, juicy and versatile condiment which is great with meats, eggs, crackers, salads, dhal and curries.

 


Ingredients

  • 700g carrots, grated
  • 1 tbsp freshly grated ginger
  • 1 tbsp coarse sea salt
  • 4 tbsp whey (or use an additional 1 tbsp sea salt instead).  Click here for directions on making whey from yoghurt.

Makes 2-3 jars

Click here for more information on basic practical concepts of fermenting and recommended tips.

Sterilise the jars with boiling water and leave aside to cool to room temperature.

Place all of the ingredients in a bowl and massage or knead the contents to release the juices.  This will take about ten minutes.  You can also use a vegetable pounder or a rolling pin/wooden spoon to beat the grated carrot.  Having enough juice is really key to success.

Pack the carrot mixture into the jars.  While doing so frequently pause to press down on the mixture with a spoon or fork to ensure that any air bubbles are squeezed out.  The juices need to cover the carrots.  If there is not enough liquid you can add a little filtered water.  The top of the carrots should be at least 1 inch below the top of the jar.

Seal the jar and leave at room temperature (20C or above) for about 1 week.  Unclamp or slightly undo the lid daily to release the CO2, close again immediately.

Transfer to the fridge and begin to enjoy.

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This recipe comes from Nourishing Traditions by Sally Fallon, co-founder of the Weston Price Foundation.

 

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