Easy to make, lacto-fermented vegetables are true allies to enrich our diet with natural probiotics.
A low-cost ancestral method, this culinary technique transforms vegetables by adding a unique flavor and offers them an extended shelf life.
What are their actual health benefits? How can you succeed in making your first jars?
Here, I explain all the nutritional benefits of fermented vegetables and share my tips for making them yourself and making them delicious.
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1. Protected intestinal transit
As a source of probiotics, lacto-fermented vegetables provide us with good intestinal bacteria. And since vegetables contain fibers, they also have prebiotic properties and nourish in turn these microorganisms that result from fermentation.
It is difficult to quantify the number of probiotics in a jar. However, several studies, including one conducted in 2017, have demonstrated their benefits on intestinal health:
- combats constipation and diarrhea
- better balance of intestinal flora
- improvement of symptoms in case of irritable bowel and other intestinal inflammations
2. Very useful digestive enzymes
The fermentation of vegetables leads to the production of natural enzymes that facilitate digestion.
I therefore recommend lacto-fermented vegetables to people with digestive disorders or having difficulties digesting certain foods. They can offer a natural solution to alleviate discomfort.
For example, regular consumption of lacto-fermented vegetables helps to better tolerate lactose thanks to the activation of an enzyme: lactase.
3. Better bioavailability of vitamins and minerals
These enzymes help break down food and thus allow for a more efficient absorption of nutrients.
Fermented vegetables are often richer in vitamins C and B, two key elements for energy and strengthening the immune system.
Some antioxidant compounds are also better preserved and strengthened in their protective action for the body.
4. A strengthened immune system
The intestine houses nearly 70% of the immune cells of the human body. By promoting a healthy microbiome and better digestion, lacto-fermented vegetables help boost our immune defenses.
Also, vitamins contained in fermented vegetables like vitamin C help protect the body against certain bacteria and some viruses.
This is demonstrated by this scientific study conducted for the journal Nutrients. It explains the potential antimicrobial and immunomodulatory effects of lactic acid fermented bacteria.
5. A healthy and ecological choice for preserving vegetables
By opting for this technique, you can preserve your vegetables for several months without altering their nutritional benefits. Once the jar is opened, they last up to 15 days.
Without preservatives or additives, and without the need for refrigeration, this method is also ideal for combating food waste by turning an unused vegetable into a tangy condiment.
Healthy, ecological, and economical, lacto-fermentation is accessible and beneficial for everyone’s health.
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My tips for making your own lacto-fermented vegetables
Choosing the right vegetables
Not all vegetables are suitable for fermentation; those to prioritize are root vegetables, for example.
Here are the best vegetables for your jars:
- carrot
- radish
- beetroot
- cabbage
- cucumber
- zucchini
- eggplant
- garlic
- onion
- pickles
Feel free to mix several in the same jar or not. I advise you to choose fresh, undamaged vegetables, preferably from organic farming. This limits pesticide residues.
As soon as you are ready to prepare them for home fermentation, wash them carefully and cut them into pieces.
Salt: a key player
Salt plays an essential role in lacto-fermentation as it creates an environment conducive to the growth of lactic bacteria.
It also prevents the appearance of other undesirable bacteria like molds, thus helping to preserve them better.
Preferably choose a non-iodized sea salt and plan to add on average 30 g of salt per 1 liter of water. Of course, you can adjust according to your taste as you experiment.
Jarring
First, place the pieces of vegetables in a glass jar that has been pre-cleaned with boiling water and air-dried.
During this step, you may add additional flavors: spices, herbs, and/or seasonings.
Cover them with salted water, ensuring they are fully submerged under the liquid. You can then close the jar hermetically.
Next, place the jar at room temperature for 3 to 7 days, avoiding full sunlight exposure.
Depending on your taste and texture preferences, you may continue fermentation for up to 4 weeks at a slightly cooler temperature (15-20°C).
Observations and patience
Fermentation is a natural process that takes time. The bacteria need to work for several days to a month.
During the first few days, you may see some gas bubbles forming, indicating that the fermentation is working.
To avoid disrupting the process, do not open the jar during this period. If you wish to naturally stop fermentation, simply place it in the refrigerator.
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My tips and recipes for enjoying your lacto-fermented vegetables
As seasoning
A pronounced tangy flavor, slightly spicy and salty, their fermented taste might initially be unsettling.
They can indeed serve as a condiment or seasoning. Add them to a salad, on toast, or in a sandwich.
As a side dish
More originally, you can replace traditional vegetables with their lacto-fermented version in a dish like the famous sauerkraut cabbage from Alsace.
When cooking them, maintain a gentle temperature and a long cooking time to not disturb the probiotics formed by the bacteria and enjoy their benefits: stewed, braised…
To be consumed up to once a day
Dare to discover and integrate them into your dietary routine, several times a week up to once a day for a positive effect on the body.
Despite the term “lacto-fermented,” which actually refers to the lactic acid produced by the bacteria from naturally occurring sugars, lacto-fermented vegetables do not contain lactose. They are therefore perfectly suitable for those with intolerance or allergies. Enjoy your meal!
Sources and scientific studies
Marco, M. L., Heeney, D., Binda, S., et al. – “Health Benefits of Fermented Foods: Microbiota and Beyond.” Frontiers in Microbiology, 2017
Harsh Mathur, Tom P Beresford, Paul D Cotter – Health Benefits of Lactic Acid Bacteria (LAB) Fermentates – Review Nutrients, 2020
