Fermented Foods Recipes: 50+ to Get You Started (2024)

In case you’ve yet to delve into fermenting, these tips and easy fermentation recipes for beginners will get you started! These fermenting recipes are an easy way to extend the life of fresh produce while adding flavor and probiotics to the food.

Originally published in August 2015; this post has been updated.

Fermented Foods Recipes: 50+ to Get You Started (1)

We Love Fermented Foods

And we’ve expanded our repertoire: No longer limited to fermenting vegetables, we’ve tried our hands at fermenting fruit, sauces, and seeds, too! The beneficial bacteria in fermented foods is easy to encourage in a wide variety of foods.

Why Ferment?

  • Naturally fermented foods recipes are host to natural probiotics and promote a healthy digestive system.
  • It’s a great way to preserve your garden goodness.
  • Fermented foods are delicious.
  • Getting started is easy.
  • Read this to find out more about the difference between pickling and fermenting.

Municipal tap water contains chlorine, which can inhibit fermentation, so be sure to use filtered water or distilled water instead. A Berkey water filter provides clean water that’s free of toxins. Great for making your drinking water free of chemicals, but perfect for fermentation, too.

Fermented Foods Recipes: 50+ to Get You Started (2)

Lacto-fermentationis the process used when we make fermented vegetables, fruits, and even kombucha.Lactobacillusbacteria converts sugars into lactic acid. This good bacteriainhibits the growth of harmful bacteria. The lactobacillus organisms that develop when we ferment food preserves it, but it’s also a boon to our digestive tract. Foods fermented in this way develop the probiotics that we’ve heard so much about in recent years.

The fermentation process calls for combining fresh produce with salt or covering it in a brine and letting it sit at room temperature for several days or weeks.

Not quite ready to dive into the recipes? Head over here for a complete guide to home fermentation.

Getting Started with Fermented Foods:

Fermented Foods Recipes: 50+ to Get You Started (3)

50+ Fermented Food Recipes to Try

The toughest part of fermenting? Taking the first step to try something different. Once you clear that (mental) hurdle, it’s easy. These recipes for fermented foods bring together garden fresh veggies and probiotics for your digestive system.

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Fermented Foods Recipes: 50+ to Get You Started (4)

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Fermented Vegetable Recipes

Vegetables are probably the most well-known of the fermented food recipes. Everybody knows about sauerkraut, right?

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Fermented Condiments

Spread on the fermented food goodness with these easy recipes.

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Fermented Fruit

Adding fermented foods to your diet — like these fruit ferments — offers up a whole new way to preserve the harvest in jars.

Fermented Foods Recipes: 50+ to Get You Started (7)

Fermented Drinks

Drink up with these delicious recipes for making liquid fermented foods.

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Fermented Dairy Products

Yep, dairy can be fermented, too! Check out these recipes.

  • Creme Fraiche [Attainable Sustainable]
  • Sour Cream [Attainable Sustainable]
  • Milk Kefir [Attainable Sustainable]
  • No-Measure Yogurt[Attainable Sustainable]
Fermented Foods Recipes: 50+ to Get You Started (2024)

FAQs

What happens if you eat fermented foods everyday? ›

Consistently eating fermented foods has been associated with weight loss, reduced obesity, and maintaining a healthy weight. However, these effects are only present with fermented foods as part of an overall health plan that includes movement and stress reduction.

Which fermented foods have the most probiotics? ›

Fermented foods such as kefir, natto, kimchi, and many others are incredibly rich sources of probiotics. Not only are they tasty, but they are also reservoirs of microbial diversity that contribute significantly to the balance of our gut microbiota.

Where do I start with fermented food? ›

Introduce fermented foods into your cooking by adding a little bit to your meals, such as:
  • juice from sauerkraut: use as a dash of vinegar in your salad dressing. ...
  • kombucha to make your own mayo. ...
  • Use true sourdough bread for your sandwiches. ...
  • Use raw milk cheese instead of pasteurized cheeses.

What is the easiest fermented food to eat? ›

Topping our list is kefir, a nutritious cultured dairy drink. It's the easiest of all homemade fermented foods. Kefir is a living food, abundant with live beneficial microorganisms.

How many times a week should you eat fermented foods? ›

While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

What are the disadvantages of fermented foods? ›

However, some people might experience severe side effects after consuming fermented foods.
  • Bloating. The most common reaction to fermented foods is a temporary increase in gas and bloating. ...
  • Headaches and migraines. ...
  • Histamine intolerance. ...
  • Food-borne illness. ...
  • Infection from probiotics. ...
  • Antibiotic resistance.
Nov 13, 2019

What is the #1 probiotic? ›

Summary: Compare the Best Probiotic Supplements of 2024
ProductForbes Health RatingsView More
Culturelle Pro Strength Daily Probiotics4.6Shop Now
Jarrow Formulas Jarro-Dophilus EPS4.5Shop Now
Jarrow Formulas Fem-Dophilus4.4Shop Now
BetterLife PrePro+3.6View More
3 more rows

Is it better to take probiotics or eat fermented foods? ›

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use.

What is the best fermentation for beginners? ›

Vegetables are best for beginners. Norris: "Sauerkraut and lacto-fermented carrots. These are two very common pickles made in all cultures.

Can you give me a list of fermented foods? ›

Top fermented foods you can add to your diet
  • Kefir.
  • Kimchi.
  • Kombucha.
  • Sauerkraut.
  • Yogurt.
  • Miso.
  • Cheese.
  • Sourdough.
Mar 18, 2024

How do I make my own fermented food? ›

Here's how to make fermented vegetables from scratch using the simple brine method:
  1. Begin by thoroughly sterilising your chosen jar. ...
  2. Prep your vegetables. ...
  3. Make a brine. ...
  4. Add your veg to the jar. ...
  5. Pour over the brine. ...
  6. Leave to ferment at room temperature. ...
  7. Pop it in the fridge to finish fermentation.
Apr 7, 2022

What is the healthiest fermented food? ›

Fermented Foods for Gut Health
  • Miso (refrigerated)
  • Pickles (in salt, not vinegar)
  • Sauerkraut (choose refrigerated)
  • Kimchi.
  • Kombucha (no sugar)
  • Other probiotic drinks (no sugar), like beet Kvass, apple cider.
  • Various other cultured products.
  • You can also easily make fermented vegetables, such as sauerkraut at home!
Jun 19, 2019

Who Cannot eat fermented foods? ›

People Who Shouldn't Eat Fermented Foods
  • People with Histamine Intolerance. ...
  • People with Compromised Immune Systems. ...
  • Children and Pregnant Women. ...
  • People with Digestive Disorders. ...
  • People on a Strict Sodium-Restricted Diet. ...
  • Gas and Bloating. ...
  • Diarrhea. ...
  • Allergic Reactions.
Mar 15, 2023

What happens when you first start eating fermented foods? ›

Fermented foods can cause gas and bloating, even in a healthy individual. This is because you are introducing more microbes into your system, and happy microbes produce gas when fed the right diet, aka a healthy balanced diet including plenty of fibre rich foods.

Can you over eat fermented foods? ›

But, like anything, too much of a good thing isn't always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

Do fermented foods actually help gut health? ›

Eating fermented foods can help maintain a healthy gut microbiome. Having a diverse array of bacteria in your intestinal tract not only supports regular digestion, but it also has been linked to everything from better mood and blood sugar control to lower risks of allergies and improved immune function.

What are the top 10 fermented foods? ›

Top 10 fermented foods for great Gut Health
  • Fermented Vegetables.
  • Tempeh.
  • Sauerkraut.
  • Kimchi.
  • Kombucha.
  • Water kefir.
  • Other probiotic drinks such as Apple cider vinegar or Red wine vinegar.
  • Various other cultured products such as sourdough.
Dec 30, 2022

What are 3 health benefits from eating fermented foods? ›

As a result, fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.

References

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