Full List of indigenous fermented foods in Nigeria, Understanding the types of fermented foods in Nigeria.
Benefits derivable from Nigerian indigenous fermented foods
Fermented foods and drinks influence human well-being in a number of ways due to the numerous benefits derived:
➖Fermentation makes food more easily digestible, due to a pre-digestion effect.
➖It lowers many anti-nutritional factors which inhibit digestive enzymes and hamper an optimum absorption of minerals.
➖Contain health promoting components with antioxidants, anti-hypertensive, anti-diabetic and FODMAP-reducing activity.
➖Fermented foods may also have probiotic activity. This provides the gut with bacteria that enhances our immune function, improves digestion, and nutrient assimilation.
➡️ Provides beneficial (friendly) bacteria and and promotes growth of friendly bacteria already present in the GUT. Essential probiotics.
➡️ Fermentation makes food more digestible & improves absorption.
➡️ Provides nutrients like B-vitamins and various enzymes
➡️Supports detoxification
➡️Improves GUT health
➡️Optimize the immune system
➡️Helps curb sugar cravings
➡️Cost effective
➡️Increase flavour of food.
➡️typlcally low in sugar and calories but high In fiber.
➡️rich In vitamins B, A, E, C. Some foods have high levels of beta carotene with high levels of B1, B2, and B12.
➡️helps stablize your blood sugar, whlch
reduces food cravings
➡️aids weight loss
➡️has been shown to help drop levels of LDL
cholesterol (bad cholesterol)
➡️has good bacteria that helps prevent yeast
infectlons, UTIs, obesity, diabetes, and
gastrointestinal cancers
Fermentation: The process of preserving food, but also makes food more nourishing and healthful than before!
Some examples of indigenous fermented foods/drinks in Nigeria are:
▪️Yoghurt
▪️Kombucha
▪️Kimchi
▪️Kefir
▪️Sourdough
▪️Sauerkraut
🔷Hollandia yoghurt
🔷Greek Yoghurt
🔷kaffir beer from sorghum
🔷akpu or fufu
🔷palm wine
🔷palm oil
🔷locust beans
🔷Iru
🔷Dawadawa
🔷burukutu
🔷ijebu garri
🔷Abacha popularly known as African Salad
🔷cassava products (garri, fufu, elubo, abacha, akara akpu),
🔷yam products (amala),
🔷maize products (ogi, agidi, soy‐ogi),
🔷millet products (ogi‐baba, kwunu, tuwo, fura).
➡️Miso
➡️Tempeh
🔷Coconut water
🔷Milk
🔷Coconut milk
🔷Pito
🔷wara
🔷nono
🔷kunun
🔷Lafun
🔷Cider
🔷Vinegar
🔷asparagus
🔷garlic
🔷onions
🔷wheat
🔷chicory
🔷tomato
🔷barley
🔷honey
🔷rye
🔷milk (human and cow’s milk)
Dangers or Sides Effects of fermented foods
Apart from the laudable benefits of eating fermented foods, abuse of these foods also have some if its hazards
Food poisoning especially when these foods are processed in an unhygienic environment
Bloating
Antibiotics resistance and vulnerability to microbial infections
Diarrhoea – good bacteria can become bad.
Flatulence – passing excessive gas.. Very common
Indigestion especially from abuse
Abdominal pains
Vomiting
PS:
Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation. Fermentation is an anaerobic (without oxygen) process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance. (HEART FOUNDATION)
