How to ferment Inulin

To ferment inulin (specifically in high-inulin vegetables like sunchokes/Jerusalem artichokes) to reduce gas and improve digestibility, use a lacto-fermentation process.

This process relies on salt and time. Beneficial bacteria (Lactobacillus) consume the inulin (a complex carbohydrate) and convert it into lactic acid and carbon dioxide. This "pre-digestion" happens in the jar rather than in your gut, significantly reducing flatulence.

Standard Lacto-Fermentation Method for Inulin

This method works for sunchokes, garlic, and onions.

Ingredients:

• Sunchokes (Jerusalem Artichokes): Scrubbed clean, knobs trimmed. Peeling is optional but unpeeled skins often contain more natural yeast/bacteria to kickstart the process.

• Salt: Non-iodized salt (sea salt, kosher salt, or pickling salt).

• Water: Dechlorinated water (filtered or tap water left to sit out for 24 hours).

• Aromatics (Optional): Garlic, ginger, turmeric, dill, mustard seeds, or chili flakes.

Step-by-Step Process:

1. Prep the Vegetable: Slice the sunchokes into coins (approx. ¼ inch thick) or matchsticks. Thinner slices ferment faster and allow easier brine penetration.

2. Make the Brine: Dissolve salt in water to create a 2% to 3% brine.

   • Ratio: Approx. 1 tablespoon of salt per 2 cups (500ml) of water.

   • Metric: 20–30g of salt per 1 liter of water.

3. Pack the Jar:

   • Place your aromatics at the bottom of a clean glass jar (Mason jar).

   • Pack the sliced sunchokes tightly into the jar, leaving about 1 inch of headspace at the top.

4. Submerge: Pour the brine over the sunchokes until they are completely covered.

   • Crucial: Use a fermentation weight (or a Ziploc bag filled with water) to keep the vegetables submerged below the liquid. Any pieces exposed to air can mold.

5. Ferment:

   • Seal the jar with a lid. If using a standard lid, "burp" it daily (loosen briefly to let gas escape) to prevent pressure buildup. Ideally, use an airlock lid.

   • Store at room temperature (60–75°F / 15–23°C) out of direct sunlight.

6. Wait (The "De-gassing" Phase):

   • Standard flavor: 1–2 weeks.

   • Maximum inulin breakdown: 3–4 weeks. The longer you ferment, the more inulin is consumed by bacteria, and the tarter/softer the result will be.

7. Finish: Once they taste sour and tangy to your liking, move the jar to the refrigerator. The cold slows down fermentation but doesn't stop it completely.

What to Expect

• Active Bubbling: You will see bubbles rising in the jar after 2–3 days. This is CO₂—evidence that the bacteria are eating the sugars/inulin.

• Cloudy Brine: The water will turn cloudy/milky. This is normal and healthy.

• Texture: Fermented sunchokes retain a pleasant crunch, similar to water chestnuts, unlike cooked ones which get mushy.

• Digestion: Start by eating a small amount (1 tablespoon) to see how your stomach handles it. While fermentation significantly reduces gas, it may not eliminate it 100% for extremely sensitive individuals.

1. https://agardenerstable.com/taking-the-wind-out-of-jerusalem-artichokes/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7855583/
3. https://www.youtube.com/watch?v=DPBaX8zptsA
4. https://www.ediblelehighvalley.com/uncategorized/an-ode-to-the-sunchoke/
5. https://jo-webster.com/recipes/jerusalem-artichoke-ferment
6. https://www.reddit.com/r/fermentation/comments/dknh4c/preparing_sunchokes/
7. https://www.hobbyfarms.com/recipe-fermented-sunchokes-with-turmeric/
8. https://www.reddit.com/r/fermentation/comments/1gboqnz/does_fermentation_decrease_inulin_content_in/
9. https://www.reddit.com/r/fermentation/comments/rmlq5j/first_time_lacto_fermenting_sunchokes_holy/
10. https://agardenerstable.com/tag/inulin/