How to Ferment Whole Grains

by Stephanie Mitchell

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.


  • People with milk allergies can use vinegar or lemon juice as a fermenting agent instead of dairy products.

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About the Author

Stephanie Mitchell is a professional writer who has authored websites and articles for real estate agents, self-help coaches and casting directors. Mitchell also regularly edits websites, business correspondence, resumes and full-length manuscripts. She graduated from Syracuse University in 2007 with a Bachelor of Fine Arts in musical theater.