Fermented Foods in the Word of Wisdom
Fermenting foods is mentioned twice in the Word of Wisdom (Doctrine and Covenants 89), which is scripture for the Church of Jesus Christ of Latter-Day Saints. Have you noticed that yourself? I share the exact scriptures and a little about fermenting foods in this journal entry. Join me in learning more about how fermented foods are so good for us.
DISCLOSURES and THOUGHTS:
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Direct Quotes from the Word of Wisdom (D & C 89)
The Word of Wisdom (D & C 89), which is revelation from the Lord to the prophet Joseph Smith, instructs us in ways we can care for our bodies with food and drink. I’ve read this section of scripture many times. Imagine my surprise in catching a few words about fermenting. I noticed it after I read this book on fermenting for my continuing education as a Registered Dietitian. (There are many books on fermented foods available online or at your local library. If you’ve read any/have a favorite, please let me know in the comments section at the bottom of this page.)
See below for the verses which I’ve bolded and underlined that highlight fermenting foods in the Doctrine and Covenants:
D & C 89:5-6 5 “That inasmuch as any man drinketh wine or strong drink among you, behold it is not good, neither meet in the sight of your Father, only in assembling yourselves together to offer up your sacraments before him. 6 And, behold, this should be wine, yea, pure wine of the grape of the vine, of your own make.
D & C 89:17 17 “Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.
“of your own make”
In Doctrine and Covenants 89:6, the words “of your own make” are used. The Lord is telling us in the scriptures that if wine is to be used for the sacrament, it should be made by ourselves. Wine is made by fermenting grapes. This is the first reference to fermented foods that I have found in scripture.
Side Note about the Sacrament:
In the Church of Jesus Christ of Latter-Day Saints, we take the sacrament weekly on Sundays except a few weeks a year, including General Conference the first weekends in April and October, and on Stake Conference, which is a big area conference once a year when saints gather to hear wisdom from their local leaders. The sacrament includes a sacrament prayer said and then passed to the congregation by those with priesthood authority starting with bread and then water (in place of wine).
The Lord has said we don’t need wine to partake of the sacrament. In another section of the Doctrine and Covenants, Joseph Smith has recorded the revelation he received.
“It mattereth not what ye shall eat or what ye shall drink when ye partake of the sacrament, if it so be that ye do it with an eye single to my glory.” D&C 27:2–3
“and for mild drinks”
The next verse of scripture I highlighted contains another reference to fermenting foods. This tells us we can use grains for many purposes from feeding livestock to making into a mild drink for ourselves. These drinks are very good for your gut health. Here again is the scripture showing that grains are to be used to make mild drinks.
“Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barely for all useful animals, and for mild drinks, as also other grain.
D & C 89:17
After reading these two verses, there are a couple questions that come to mind. Why would God direct us to make wine on our own if we use it for the sacrament? What exactly is a mild drink? As you learn a little more about alcoholic beverages and the fermenting process, you might find the answer, or maybe you’ll receive your own personal revelation on this topic as you ponder.
The Difference Between Alcoholic Beverages and Fermented Beverages
Do you know the difference between alcoholic beverages and fermented beverages? All alcoholic beverages begin as fermented beverages. However, alcoholic beverages have been sitting longer. Eventually, the yeast (good bacteria) is killed off by the alcohol. The alcohol makes a toxic environment for the good bacteria.
In the store, you might also see drinks labeled “lightly fermented.” I bought some lightly fermented drinks at the store because I wanted to try them for myself. When I got home, I read the can in more detail; it said that the drink may contain alcohol. I’m sure it’s a disclaimer on every fermented beverage because the process of fermenting food creates alcohol. The drinks sat in my fridge for several weeks while I thought about what I wanted to do. Eventually, I decided to follow the Word of Wisdom, wait to make my own fermented drinks, and throw them out.
When the Doctrine and Covenants states that we can use grains for mild drinks, I believe it is referencing making our own fermented beverages and consuming them before they become alcoholic. There are many fermented drinks that you can buy or make. Two common drinks you can find in the store or even make at home include kombucha and kefir.
Kombucha
Kombucha is a lightly fermented drink that’s similar to soda because it is naturally carbonated and has its own probiotics. To make kombucha, you use a SCOBY or a starter (yes, sounds intimidating so I haven’t tried it myself yet). This drink can be made from many types of starters – think apple, fig, raisin, rice, barley, and more. Besides kombucha there is also fermented drinks such as kvass and ginger beer (recipes in the book I read for CEs, along with even more information about specific grains to ferment).
important note:
Most kombuchas use green tea or black tea as a base for the ferment. The Church of Jesus Christ of Latter-Day Saints has clarified that foods made out of green and black teas are to be avoided because it’s considered a “hot drink”. Even though kombucha is found in the cold drink section, it’s always good to check the ingredients list. (Church Website)
Check the Ingredients List for the following if you want to avoid black/green tea:
-Camellia sinensis
-Camellia sinensis assamica
The book also mentions two ways to help prevent alcochol in your drinks. First, ferment for as short a time as possible. This gives less time for alcohol to grow. Second, don’t cover your fermenting beverage so the aerobic bacteria can metabolize alcohol into vinegar.
If you’ve tried the expensive sodas with pre- and probiotics, why not start making your own? You’ll probably get even more nutrition out of the homemade stuff and you’ll save yourself some money. Why not join me as I get brave enough to try some ginger beer. (pg 89 — and it only takes 2-5 days, ginger root, sugar and lemon juice)
Kefir
Just as kombucha can be started from many grains and fruit, there are several options when it comes to kefir. There are two main categories of kefir – milk and water. I personally have and use milk kefir. Kefir is really easy to keep alive. This is coming from someone who can’t keep sourdough starters alive (I’ve tried twice) so kefir really is easy and fast! It only takes a minute to maintain every day or two and has so many uses. If you’re my friend (or we’re meant to be friend but simply haven’t met yet), reach out to me and I’ll share my milk kefir grains with you. I’ll have to save kefir for it’s own post, because I have so many ideas for using it!
And, just in case you’re wondering if milk kefir is worth it with kids, my kids eat it ALL the time in smoothies and in savory meals. They even LOVE when I make mac and cheese with it! I don’t always tell them it’s in the meal, but they’ve grown used to it so they still eat it even when I divulge my secret ingredient. Because I use kefir, and other less-common foods/adaptogens, I get a little scared to cook for other people. My family eats all (or most) of the “weird”, or dare I just say uncommon, things so I don’t know how to cook “normal” foods. Am I the only one who feels this way?
Health Benefits of Fermented Drinks
The benefits of drinking fermented drinks are many. Here are just a few of them for your review, from a study1 that specifically looked at kombucha and kefir:
- Improved diabetes management (decreased blood glucose after meals)
- For those interested in natural GLP-1’s, read this direct quote from the article cited below: “Induced by probiotics in kefir, including Lactobacillus and Bifidobacteria, gut microbes contributed to the release of insulinotropic polypeptides and glucagon-like peptide-l that boost the glucose uptake of muscle, thus reducing blood glucose.”
- Decreased blood pressure (aka hypertension) and blood cholesterol (reduced absorption in small intestine)
- Anti-inflammatory (promotes more IL-10 (Interleukin-10) produced by cells)
- Protective against cancers and other cell mutations
- Effective against microbes, including Escherichia coli, Staphylococcus aureus, UTIs, Salmonella, and Streptococcal and Helicobacter pylori infections
- Decreased liver inflammation and assistance with removing excess steroids, chemicals, drugs, and pollutants
Source: 1Chong AQ, Lau SW, Chin NL, Talib RA, Basha RK. Fermented Beverage Benefits: A Comprehensive Review and Comparison of Kombucha and Kefir Microbiome. Microorganisms. 2023;11(5):1344. doi:https://doi.org/10.3390/microorganisms11051344
How to Use Fermented Foods in your Daily Eating
I know what you’re thinking because I’ve thought it myself. It’s crazy to include fermented foods into your meals. It’s too much work to think about fermenting your own foods. It probably tastes disgusting and my kids won’t eat it. I’ve been there, and in so many ways, I still have so much more to experiment with fermented foods. I’ve only fermented veggies (delicious!!! and I even did it completely wrong my first time, but that’s another story for another day), kefir, and long-fermented bread.
My challenge to you is to start with store-bought fermented foods. Once you’ve got a handle on even meal planning with them (think kimchi with your rice/Asian meals, long-fermented bread (aka sourdough bread), or searching out fermented pickles, or other veggies, in the store) then move on to searching for a recipe that sounds exciting to try at home. Give it a try and let’s help each other find the best recipes when we’re all ready to incorporate a new food in our lives. Leave me a comment below letting me know how you incorporate fermented foods into your diet. I’d love to hear from you!
Examples of Fermented Foods:
Look at this list of fermented foods and see what you can include in your meals this week. There’s a good chance you already use some of these!
Commonly found Fermented Foods in the USA:
-Yogurt
-Cheese
-Sourdough bread (Don't be fooled!! If it has "yeast" in the ingredients list it isn't likely true sourdough bread. True sourdough bread has around four (or minimal) ingredients)
-Salami (Be aware that modern, cheap, or "cotto" (cooked) salami may skip traditional fermentation, but authentic artisan salami is, by definition, a fermented food)
-Kombucha (FYI - these often contain green/black teas, but there are some varieties without teas and you can also make your own)
-Pickles (not all are fermented -- look for refrigerated bottles that state "contains live cultures" on the label)
Common Fermented Foods Throughout the World:
-Kefir (This is SOO easy! I love this as an addition to, or in place of, my yogurts, sour cream, etc. It's becoming more popular in the USA so you can find it on store shelves.)
-Sauerkraut
-Miso
-Soy Sauce
-Kimchi
-Kvass
-Fermented Veggies
Scroll to the end of the post to comment what fermented foods YOU enjoy so I can add them here
Interested to learn more about the Word of Wisdom? Read my thoughts here.
Want to try making your own sugar-free apricot leather? This is the easiest recipe ever! (p.s. My kids eat these all before the summer is over.)
Want to learn more about three simple routines I do each morning to promote health? Best of all, they can all be free (or the cost of a lemon or lime ;). Click here to see which one you want to start doing today.
This journal entry is my compilation of thoughts, sincerely shared with you. I am always open to new insights and would love to hear yours. When you add your comments, I kindly ask that everyone be civil and respectful of all beliefs, even if they differ from your own.
