OK, so we all know by now that taking care of the gut is important. And fermented foods are an easy way to do that. Need some inspiration? Here’s 85 easy ways to eat more fermented foods.
Did you know that almost 80% of your immune system stems form the gut? Yeah, that’s a lot. So what kind of shape do you think your immune system is in if your gut health is in the toilet? I’ve said it many times, and I will say it many times again: Good health starts in the gut.
Keeping your internal ecosystem healthy and balanced is essential for a strong immune system and vital living. Eating fermented foods is one of the easiest and most economical ways to improve your gut flora. Humans have been fermenting foods for ages. And you may be surprised how easy it is to do at home.
I get a lot of messages from readers telling me that fermenting foods is intimidating. And I get it. If you have never done it before, it can be a bit daunting. All I can say is that once you get started, you will see that it’s a lot easier than it seems and the possibilities are endless. You just have to jump in.
THE PROCESS:
What we are talking about here are REAL fermented foods that are lacto-fermented, meaning that the starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria present on the surface of all living things. Lactic acid is a natural preservative that inhibits putrefying bacteria. All you do is add SALT. Bacteria that could be harmful to us can’t tolerate much salt, but there are healthy bacteria that can. Lacto-fermentation wipes out the bad guys , then lets the good guys get to work . The product is a living food, full of enzymes and probiotics.
To learn more about fermentation basics, be sure to check out Fermented Foods 101 and 9 Tips for Successful Fermentation.
THE EQUIPMENT:
I have been fermenting foods for quite some time now. I have experimented with many different jars. The ones that I personally use are no longer available online, but I have seen similar ones HERE. These type of fermentation jars come with an airlock that needs to be filled with water and work great at keeping oxygen and pathogens out.
I also really love THESE fermentation lids that fit right over wide mouth mason jars. They are so easy to use and super affordable.
You’ll want to add a weight on top of your fermenting foods so they stay below the brine. I use glass fermentation weights made specifically for that purpose. I know some folks get creative and use rocks or other clean/sterile items.
OK, what are you waiting for? Time to get fermenting. Here’s 85 easy and delicious fermented foods to get you started:
DRINKS
1. How to Make Water Kefir from Delicious Obsessions
2. Lacto-Fermented Blueberry Soda from Fearless Eating
3. Cultured Strawberry Soda from Holistic Squid
4. Fermented Lemonade from Mind Body Oasis
5. How to Make a Ginger Bug from Nourished Kitchen
6. Fermented Orange Juice from Oh Lardy
7. Lacto-Fermented Fruit Kvass from The Elliot Homestead
8. Fermented Tea from Mind Body Oasis
9. How to Make Kombucha from Phoenix Helix
10. Peach Kombucha from Hollywood Homestead
11. Strawberry Kombucha from Hollywood Homestead
12. Apricot Kombucha from Hollywood Homestead
13. How to Ferment Your Nettle Harvest from Delicious Obsessions
VEGGIES
14. Fermented Asparagus from Mind Body Oasis
15. Fermented Pickles from Mind Body Oasis
16. Fermented Carrots from It’s a Love/Love Thing
17. Lacto-Fermented Red Onions from Delicious Obsessions
18. Fermented Garlic from The Sprouting Seed
19. Pickled Peppers from Mommypotamus
20. Lacto-Fermented Citrus Ginger Carrots from Delicious Obsessions
21. Easy Homemade Dill Pickles from Primally Inspired
22. Lacto-Fermented Garlic Pickles from Real Food Outlaws
23. Lacto-Fermented Curried Squash and Zucchini from Delicious Obsessions
24. Lacto-Fermented Summer Squash and Zucchini Pickles from Fearless Eating
25. Raw Brussels Sprout Kimchi from Jar of Honey
26. Dilly Carrots from Oh Lardy
27. Fermented Carrot Sticks from Real Food RN
28. Fermented Ginger Carrots from Stupid Easy Paleo
29. Indian-Spiced Lacto-Fermented Cauliflower from Delicious Obsessions
30. Fermented Carolina Coleslaw from Oh Lardy
31. Fermented Radishes from Mommypotamus
32. Fermented Mushrooms from Oh Lardy
33. Pickled Brussels Sprouts from Delicious Obsessions
34. Sweet and Sour Fermented Coleslaw from Homemade Mommy
35. Fermented Ginger Carrots from Steph Gaudreau
SAUERKRAUT
36. Homemade Ginger Carrot Sauerkraut from Savory Lotus
37. Fido Fermented Sauerkraut from South Beach Primal
38. Fermented Curtido Sauerkraut from South Beach Primal
39. Lact0-Fermented Beet Ginger Sauerkraut from Delicious Obsessions
40. Homemade Sauerkraut from Hollywood Homestead
41. Simple Purple Sauerkraut from Homemade Mommy
42. How to Make Kimchi from Real Food Outlaws
43. Kimchi Recipe from Delicious Obsessions
DAIRY
44. How to Make Milk Kefir from Nourished Kitchen
45. How to Make Kefir from The Urban Ecolife
46. Homemade Creme Fraiche from Delicious Obsessions
47. Real Ranch Dressing from Homemade Mommy
48. European-Styled Cultured Butter from Delicious Obsessions
49. Homemade Cream Cheese from Delicious Obsessions
50. Raw Pumpkin Kefir Cheesecake from Homemade Mommy
51. Homemade Cottage Cheese from Homemade Mommy
NON-DAIRY ALTERNATIVES
52. Herbed Cashew Cheese from Savory Lotus
53. Coconut Milk Yogurt from Gutsy By Nature
54. How to Make Coconut Milk Yogurt from Tasty Yummies
55. Cashew Nut Yogurt from Delicious Obsessions
56. Coconut Milk Kefir from Homemade Mommy
CONDIMENTS
57. Fermented Ketchup from Homemade Mommy
58. Easy Lacto-Fermented Ketchup from Girl Meets Nourishment
59. Lacto-Fermented Mayonnaise from GNOWFGLINS
60. Whey Mayonnaise from Healthy Living How To
61. Homemade Garlic Chilli Mayonnaise from Economies of Kale
62. Fermented Mustard from Punk Domestics
63. Probiotic BBQ Sauce from Nourishing Joy
64. Lacto-Fermented Cucumber Relish from Paleo Leap
65. Fermented Salsa from Tasty Yummies
66. Lacto-Fermented Green Tomato Salsa from Thank Your Body
67. Traditionally Fermented Horseradish from Paleo Leap
68. Homemade Pickled Ginger from The Nourishing Cook
69. Fermented Mango Salsa from Fearless Eating
70. Fermented Peach Chutney from Fearless Eating
71. Fermented Cranberry Sauce from Oh Lardy
72. Lacto-Fermented Pear Butter from Little Owl Crunchy Momma
73. Fermented Mixed-Berry Maple Syrup from Whole Lifestyle Nutrition
74. Lacto-Fermented Blood Orange Marmalade from Delicious Obsessions
OTHER COOL FERMENTED FOODS
75. Kombucha Popsicles from Hollywood Homestead
76. Lact0-Fermented Berries from Oh Lardy
77. Lacto-Fermented Apple Sauce from The Coconut Mama
78. Fermented Fruit Leathers from The Coconut Mama
79. Homemade Healthy Kombucha Fruit Snacks from Homemade Mommy
80. Paleo Fruity Kombucha Jello Bites from The Paleo Mama
81. Homemade Jello Fruit Cups from Homemade Mommy
82. Happy Belly Cheesecake from Savory Lotus
83. Fermented Eggs from Oh Lardy
84. Preserved Lemons from The Elliot Homestead
85. Fermented Fruits from Pickle Me Too
WANT TO LEARN MORE?
Here’s a few posts I found that you may find helpful:
- Why Your Vegetable Ferment Grew Mold, What to Do about It, and How to Prevent It from Cultures for Health
- Lacto-Fermentation with Pictures from How We Flourish
- How to Ferment Vegetables from Running to the Kitchen
- Fermenting Methods from Delicious Obsessions
- How to Use a Fermenting Crock from Oh Lardy
- Vegetable Fermentation Further Simplified from Wild Fermentation
- Benefits of Fermented Foods from Oh Lardy!
Click HERE to PIN THIS:
Do you have a favorite fermented food recipe? I would love to hear about it in the comments!
photo credit: depositphoto @ wollertz
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What an amazing list! Thanks so much for including my kombucha series. You’ve inspired me to branch out and try something new.
Hi Eileen,
I totally loved your kombucha ideas. I’m so glad to have found them here because they quickly became my favorite. I make the strawberry kombucha the most and drink them from time to time.
Super super Awesome
Wow! Amazing list. Which recipe is the picture of? I’d like to start with that one, it looks delish.
Hi, Lyndy! The image is not one of the recipes. It’s just an old picture of ferments. But there are some real treasures in this list. Thanks for coming by!
Did you make a fermented salad using lettuce?
Hi, Rhonda! No I have never done that. Do you have a recipe? I would love to see it. 🙂
Can anyone tell me which recipe corresponds with the photo attached to this pin? It looks like Napa cabbage and radishes and carrots. Very colorful but I can’t find which recipe it is. Thanks!!
Hi, MaryEllen! The image that I used is a generic image that I have of fermented vegetables. It is not one of the recipes in the round up. It is a mix of Napa cabbage, sliced carrots, red peppers, yellow peppers, and radishes. You can use one of the other vegetable recipes as a guide to do this yourself. Hope that helps! 🙂
Could you tell me what is the fermented salad in the picture, the one with cabbage, radish, carrots and other things. I could not find recipe for this one lol. I’m Polish so I grew up on fermented cabbage, cucumbers and other things. My american husband loves the fermented wheat and rye soups as well as sour pickle soup but he just does not want to know how I make it lol.
I can only assume that I drop all the ingredients I see there and “let them work” till they became the wonderful perfection we “fermenters” are looking for. However if there is a recipe for this jar of goodness, please let me know
Hi! This is a generic fermented veggie photo that I use. The recipe is not in the post. You could do copy it by using one of the recipes in the post. It’s napa cabbage, carrots, radishes, and red peppers.
Thank you so much for your response, I will just toss all the ingredients together as you suggested. It sure looks delicious!
Oh my goodness. I love this list and I feel like a kid in a candy store. Thank you so much for preparing such an extensive list. I prepare my own kombucha and kefir. I’ve got to try these!
I was wondering why rejuvelac in not included with all these wonderful items.
Hi, Rita! My blog is grain free so I don not include recipes made from grains.
I was wondering why rejuvelac was not included in this list of items?
Hi, Rita! I follow a grain free diet so i do not include things that are made with or from grains. 🙂 Thanks so much for coming by!
I am currently fermenting 42.5 pounds of cabbage for kraut! I use this “recipe” http://www.inthekitchenwithjenny.com/2013/03/homemade-sauerkraut.html . I have also recently acquires a scoby and we’ve been making kombucha since January. Cranberry is a fav flavor.
What a great list! Can’t wait to use these resources.
One question: I’m a microbiologist’s daughter, therefore the first thing that comes to mind is clostridium botulinum… Do you pressure cook after fermenting to kill botulism spores? Perhaps there’s another method?
Thanks again!
HI, there!
I would not pressure cook your fermented veggies as that would kill off the beneficial bacteria that you are trying to get into your diet. If you follow proper steps to fermentation, you will ensure that your fermented veggie are not hospitable to bacteria that you do not want in them. You can read about proper fermentation here—> https://www.savorylotus.com/9-tips-for-successful-fermentation/
and here—> https://www.savorylotus.com/fermented-foods-101/
Hope that is helpful! 🙂
How does one know if these foods or drinks contain probiotics; I have trouble understanding this. I would like to start fermenting asap and this one question is always on my mind.
Here’s some basic info on fermentation that may help answer some of your questions and get you started on the road to making your own ferments:
https://www.savorylotus.com/fermented-foods-101/
https://www.savorylotus.com/9-tips-for-successful-fermentation/
Hope that is helpful!
Hi, I would like to know about the consumption of the fermented food, do you cook the food or consume straight out of the jar, what meats if liked are preferred / suggested to go with the fermented vegetables, is fermented food more a summer meal, hope this is not a weird question.
Not a weird question at all. I eat fermented foods like condiments. I just add a bit on the side of my plate (uncooked, straight from the jar.) I eat them with all sorts of foods: eggs, chicken, beef… everything. And I eat them all year round. I like to add just a small amount to a meal at least once per day. It doesn’t take much. Hope that helps. 🙂
Just starting down this path. Thanks for the great resource
Yay! Let me know if you have any questions. Happy eating!!
Hi Katja, FYI, I clicked on several of your refs for ferments and the 5 & 1 Gal info. ; Pickl-It.com. My computer sent warnings for all the free sayin that these sites may be trying to imitate Pickl-It and could steal all of your computer info. That being said, I’m delighted to see all this info and am planning on getting back into fermenting more veggies. Thanks!
Yes, Pickl-it must have gone out of business. I need to change the links. Thanks for letting me know. 🙂