How to Ferment Whole Grains

Millet groats spilling out of glass jar. Wooden background

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While eating whole grains is a healthier choice than eating processed grains, fermenting or soaking whole grains before cooking with them may make them an even better option. According to nutrition expert Sally Fallon, author of "Nourishing Traditions," fermenting whole grains makes gluten easier to digest and neutralizes phytic acid, which blocks the body from absorbing minerals. Fermenting whole grains also stimulates the growth of healthful enzymes. Soak whole grains in a fermenting agent overnight before you use them -- you'll increase the nutritional value of your breads, oatmeals, pies and stuffings.

Mix the whole grains with the water. Add whey, yogurt, buttermilk or kefir.

Cover the mixture and store it in a warm place. Let it sit for at least 7 hours and no longer than 24 hours.

Uncover the mixture and drain the excess liquid. Use the fermented grain as your recipe indicates.