Fermenting Vegetables For A Healthy Gut: Plus 3 Recipes

This post may contain affiliate links.

Fermenting Vegetables


Fermenting vegetables is a great way to restore your health, it ads beneficial bacteria to your body. Fermenting foods has been done for hundreds of years, and it was also a great way to preserve foods during the winter.  It is a great addition to the other post I did which also includes delicious recipes   Restore your health and heal your body: Tips and Tricks plus Delicious Recipes

Fermented Vegetables

How Fermenting vegetables works, and what it does.


Fermenting vegetables begins with lacto-fermentation, this is the process of food preservation that also enhances the nutrient content of the food. The action of the bacteria makes the minerals in cultured foods more readily available to your digestive tract. These bacteria also produce vitamins and enzymes that are beneficial for digestion.

Another great benefit is that during the fermenting process sugars and starches turn into lactic acids, which means that this is a great for diabetics and pre-diabetic patients.

Some examples of fermented foods and beverages are:

  • Beer
  • Wine
  • Yogurt
  • Cheese
  • Certain sour foods containing lactic acid, including sauerkraut, kimchi


Almost all vegetables can be fermented, and fermenting farm-fresh seasonal produce is a great way to provide good nutrition all year-round! Ferment one vegetable alone or create mix of many different kinds, along with different herbs and spices, for a great variety of cultured foods. Below is what you’ll need to get started.

What You Need to Ferment Vegetables and Fruits

you will need to have a water filter, you don’t want to use tap water. Tap water will contaminate the fermentation process. Toxic chemicals like glyphosates, fluoride, and chloride, and medical waste will destroy the healthy bacteria and will defeat the purpose, good water filters will filter all these chemicals out the water. For example Zero Water, or Alexa Pure Pro can get the job done. another thing you will need is mason jars, get the wide mouth ones, it makes it so much easier! Sea Salt or Pink Himalayan Salt are a must, don’t use iodized salts!

Things you will need

All The Health Benefits of Fermenting vegetables;

Digestive Tract

As our population grows sicker and sicker by the year, due to the 17 vaccines and 72 doses before the age of 18, causing the gut flora to be destroyed, 54% of the children have a autoimmune decease, 1 in 2 children develop autism by 2030 this will destroy America.

The herbicides glyphosate and GMO crops, antibiotics , artificial sweetners, flavor enhancers, preservatives, genetically modified corn products and other medications that destroy the healthy gut bacteria, Which is where 80% of your immune system is and health starts. The medical world never looks at underlying causes for the deceases, instead they treat the symptoms.

They don’t look at your nervous system, or leaky gut and try to correct the causes of 95% of the deceases, because they would all be out of business. We are not sick be default, all the deceases are causes by the same stressors, physical, chemical, and emotional. Get these corrected and you reverse all deceases.

So what we have to do is restore the gut, and it starts with fermenting vegetables, probiotics and a organic plant based diet; get them from your local farmers markets, or pick and pull farms, you will support your local community. (Grass Fed Beef, and wild fish low in mercury). organic free range eggs is also a great source of nutrition. Eat meats from a healthy farm raised animal that had a good and healthy life.

For those in the know, the age-old technique of fermentation is key to ensure our drinks (and foods) are packed with nutrients. Historically, fermentation was a practice purely for preservation, however, today we know that this technique is key for producing good bacteria.

The transformation of sugars and starches during fermentation enhances the natural flavors and beneficial bacteria in food and produces natural probiotics. Probiotics are essential for good gut health and a happy microbiome. Your microbiome is a vast ecosystem of good and bad bacteria living in your gut and plays an important role in a range of bodily functions, everything from supporting metabolism and digestion, through to influencing mood and immunity from viruses and bacteria.

Plant-based foods that have undergone the process of fermentation are literally bursting with probiotics. Now with this in mind, why wouldn’t you want to top up your ‘good guys’ and make your microbiome happy? It’s a no-brainer, really.

Another great benefit of fermenting vegetables is that all the foods that are fermented contain enhanced flavors, the vegetables/fruits taste better, and you might think that it will be more soggy, but instead it is more crispier. Which is also a very common misconception people have from fermenting vegetables and fruits.


Delicious Recipes

Organic Living foods

Homemade Fermented Pickles

Pickles are delicious in salads or just to snack on. They are loaded with nutrients. And they stay good for about 6 months

Homemade fermented pickles

Prep Time10 mins
Cook Time5 mins
fermentation time5 d
Total Time5 d 15 mins
Course: Salad, Snack


  • gallon size mason jars


  • 4 medium cucumbers
  • 1/2 gallon filtered water
  • 4 tbsp sea salt / pink himalayan salt


  • Bring about 2 cups of filtered water to a simmer with 4 tablespoons of sea salt or pink himalayan salt.
  • Add sliced cucumbers to the half gallon mason jar.
  • After the salt water has cooled, add it to the mason jar.
  • Fill the half gallon mason jar with the rest of the filtered water.
  • Add a weight to keep the sliced cucumbers under the brine.
  • After the sliced cucumbers are weighted down in the salty brine, put the jar lid on loosely.
  • Fermenting does cause some of the natural gases that need to be released, make sure not to screw the lid on too tight, but do keep it covered so the flies and and varmints don't decide to feast on the pickles.
  • After about 5 days the pickles should be done.
  • After they are done fermenting you could stop the process and place it in the fridgirator. If you feel its not done enough you could leave it out until you like the flavor.


Make sure not to use iodized salts as that will interfere with the fermentation process!


Homemade Sauerkraut is extremely simple and much more nutritious than store bought. It again consists only about 3 ingredients as shown here below. It is also extremely delicious!

Homemade Sauerkraut

Prep Time1 hr
Total Time42 d


  • Mason Jars


  • 1 small head of green cabbage
  • 28 grams Sea salt / Himalayan salt
  • Filtered Water


  • Shred the cabbage and put it in a large mixing bowl and sprinkle with measured salt. Mix well, then knead and squeeze cabbage for a few minutes to begin to release its liquid.
  • Covering cabbage between kneading, continue to squeeze and knead cabbage roughly every 15 minutes, until an ample amount of brine has formed; it should be enough to cover the cabbage when the cabbage is compressed. This can take up to 4 hours. If not enough brine forms, proceed to the next step (you will add more brine later as necessary).
  • Lay reserved cabbage leaves on top of cabbage and press down until brine rises 1/2 to 1 inch above cabbage. Add stone or glass weights and push down to compress even more. If there is not enough brine, top it up with a 2% salt solution.
  • Seal the mason jar with airlock lid not all the way closed up so it can release its air, you don't want it to explode, which can happen! Store in a room temperature environment, dark place; 65 to 75°F is ideal. After about 3 days, the fermentation process should start to kick off more actively and the cabbage should be bubbling away. If the mason jar is full, it's best to put a rimmed baking sheet under it to catch any overflowing fluids.
  • The sauerkraut is ready to eat when it is quite sour, which can take anywhere from 3 to 6 weeks, depending on your preference.
    Throw out the sauerkraut if it becomes discolored, slimy, or malodorous. (Some sulfurous smell is natural, but anything truly offensive is a bad sign.) Refrigerate for up to 6 months.


Fermented Carrot Sticks are a delicious crunchy and healthy snack whenever you want.

Fermented Carrot Sticks

Delicious, crunchy, healthy snack.
Course: Snack


  • Mason Jars


  • 1 quart filtered water.
  • 1-3 tbsp Sea Salt / Pink Himalayan Salt.
  • 2-3 lbs organic carrots cut into sticks.


  • Dissolve the sea salt / pink himalayan salt into filtered water
  • Place the carrot sticks into the mason jar and pour the water into the mason jar, leave about 2 inches headroom. If necesary place weights on top or a ziplock bag filled with water to keep the carrot stick under the brine.
  • Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band. Leave it open just about a half a twist so if you forgot to burp it and the pressure builds up to high it your jar wont explode
  • Ferment at room temperature (60-75°F is preferred) until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess air pressure.
  • Once the carrots are finished, put a regular plastic lid on the jar and move to refrigerator. The flavor will continue to develop as the carrots age.