If you are trying to heal your gut naturally, fermented foods might be the answer. There is a diverse range of fermented foods available out there and you might be wondering which fermented food will be the best for gut health. 

There are many gut-friendly fermented foods out there. But if I were to choose one, it would be milk kefir since it has more probiotics than any other fermented food. Kefit also:

• helps to heal the gut
• is rich in vital nutrients
• improves bone health

There are a lot of fermented foods other than kefir each with unique health benefits. This list of the best-fermented foods for gut health explains the health benefits they provide, so you will know which ones you should incorporate into your regular diet. So, let’s begin! 

14 Must-Have Fermented Foods for Good Gut Health

Fermentation is a process where food is broken down with the help of microorganisms like bacteria and yeast. Fermented foods have been popular among people since ancient times for two main reasons:

1. Fermentation increases food shelf life.
2. Consuming fermented foods regularly has health benefits such as improved digestive and immune systems.

These facts are scientifically proven which is why more and more people are including fermented foods in their regular diet. 

I’ve listed the best-fermented foods below to include in your diet that will surely improve your gut health and digestion.

#1: Kimchi

Kimchi is a traditional Korean fermented cuisine. This dish is mainly prepared by fermenting cabbage but can be made with other vegetables like radishes. Like any fermented food, kimchi has excellent health benefits, especially when it comes to reducing insulin resistance.

A group of researchers from the Ajou University School of Medicine, Suwon, Republic of Korea studied the effect of kimchi in reducing insulin resistance. For their study, they chose twenty-one candidates with prediabetes who consumed kimchi for eight weeks. 

At the end of their research, they found that those who consumed kimchi had reduced their body’s resistance to insulin and decreased their body weight and blood pressure. 

Kimchi is also effective for lowering cholesterol. In another independent study, researchers divided 100 volunteers into two groups. One group received a diet with a lower quantity of kimchi (15 grams). The other group received a diet with a higher amount of kimchi (210 grams). 

After seven days, researchers observed that the volunteers who consumed more kimchi had a greater decrease in LDL (Low-Density Lipoprotein) cholesterol and blood cholesterol. 

#2: Sauerkraut

Sauerkraut is another gut-friendly fermented food made by fermenting shredded cabbage in a saltwater brine with the help of lactic acid bacteria. 

Sauerkraut is rich in vitamins K and Vitamin C. It is also low in calories and has plenty of fiber. On top of that, sauerkraut contains antioxidants.

Also, sauerkraut is rich in probiotics which is great for gut health. It is truly a superfood with all these:

• vitamins
• fiber
• antioxidants
• probiotics

Sauerkraut is one of the easiest fermented foods that you can make right in your home!

NOTE: If you choose to buy sauerkraut from supermarkets, make sure that the product is unpasteurized to get all the health benefits it provides. Pasteurization kills all bacteria equally, whether good or bad.

#3: Kefir

This one is the first fermented dairy product on this list. The kefir grain is a combination of a certain type of bacteria and yeast that clump together in a way that makes them look like cooked grains. That is why they are called kefir grains.

This is a fermented food that has been consumed by humans for hundreds of years. Kefir appears to be a bit thick and has a taste that is almost like yogurt, just a bit tangy.

Kefir is a great source of probiotics. In fact, it contains more probiotics than any other fermented food (almost 27 billion colony-forming units per one-cup serving) making it good for gut health. 

It is also rich in vitamins and minerals like:

• magnesium
• calcium
• biotin
• vitamin B12
• vitamin K2
• folate

The most notable health benefit of kefir is that it improves lactose digestion. Researchers from Ohio State University, Columbus, have shown that kefir improves lactose digestion in lactose-intolerant people. They worked with fifteen volunteers that were lactose intolerant. 

In their research, the volunteers were fed kefir on a regular basis. After the end of the research, the group of scientists found that consuming kefir improved the lactose digestion and tolerance of the volunteers.

Other studies have shown that people who consume kefir regularly have significantly decreased markers of inflammation, and that kefir helps improve bone health. In other words, the health benefits of kefir are truly amazing.

#4: Probiotic Yogurt

Another cultured dairy product, yogurt is produced by fermenting milk with the help of lactic acid bacteria. Yogurt is creamy and it tastes a bit tangy.

Yogurt has been used for hundreds of years by people throughout the world. In today’s world, it has become a must-have ingredient in many kitchens. 

Like kefir, yogurt is also rich in vitamins and minerals. These include:

• vitamin B12
• calcium
• potassium
• riboflavin
• phosphorus

Scientists have found that yogurt can reduce blood pressure. Like kefir, yogurt can help improve bone health in older adults.

Yogurt has a higher concentration of probiotics in it which is good for gut health, especially after taking antibiotics. Antibiotics destroy all the bacteria in your gut, whether good or bad. This can result in diarrhea or other digestive problems. 

NOTE: While shopping for yogurt, make sure to avoid any sort of added or artificial ingredients like sugar and coloring, to get the most health benefit out of it.

#5: Kombucha

This fermented tea is typically made with green or black tea. It is a fizzy, tangy tea that is rich in probiotics and is often flavored with fruits.

Kombucha contains all the nutrients and health-promoting properties of the tea it’s made from, as well as probiotics from fermenting. Studies have shown that drinking kombucha helps to prevent liver damage and toxicity that are caused by harmful chemicals.

Kombucha is quickly rising in popularity, and now it can be found in any supermarket or grocery store. It’s also easy to make at home, learn how long to ferment kombucha in my full guide.

#6: Tempeh

Tempeh is a great source of vegetarian protein made from naturally fermented soybeans. It’s firm but a bit chewy. Before eating tempeh, it can be:

• baked
• fried
• steamed

It is similar to tofu, which is another high-protein meat substitute.

Tempeh is rich in beneficial yeast and bacteria and is a great source of protein. On top of that, it is rich in nutrients and offers many health benefits.

Studies have found concrete evidence that soy protein can help lower cholesterol. A 2019 literature review has found that eating soy protein regularly for six weeks has resulted in an average of almost 3.2% decrease in LDL (Low-Density Lipoprotein) cholesterol and a 2.8% decrease in total cholesterol level.

Tempeh is a great source of soy protein. As a source of animal protein alternative, anybody can enjoy it whether you are a meat-lover or a vegetarian.

#7: Natto

Natto is another fermented food that is made by fermenting soybeans. This is a traditional cultured food in Japanese cuisine. Unlike tempeh, natto has a slippery texture and a very strong flavor.

Natto is rich in probiotics and has plenty of fiber which can help improve your digestive system. On top of that, it is rich in vitamin K, which can improve bone health. 

The fermentation process of natto produces an enzyme called “natto kinase” as a byproduct. This enzyme can help prevent and dissolve blood clots. On top of that, this enzyme can help reduce blood pressure.

#8: Miso

This is another traditional Japanese fermented food. It is made by fermenting soybeans and koji which is a type of mold. Usually, koji is cultivated from one of these:

• barley
• soybeans
• rice

Miso is traditionally served as a digestion-boosting breakfast. 

Miso soup is famous for its unique umami flavor, and Japanese people have converted the making of miso as a form of art. 

Other than its unique flavor, miso also offers a lot of health benefits. Studies have found that the consumption of miso improves heart health and boosts the immune system.

#9: Sourdough

Sourdough is used for making bread, but some might not even know that it is a fermented food. Like any other fermented food, sourdough also provides great health benefits as it:

• helps with digestion
• boosts the immune system
• reduces digestive disorders

One of the most interesting facts is that a sourdough starter can survive more than a hundred years. Making a sourdough starter is easy! All you have to do is to add water to flour and it will eventually start to ferment.

As the fermentation process in the sourdough starts, the probiotics start to convert the gluten into a simpler substance which in this case is an amino acid. Also, the bacteria will predigest the starches in the dough making sourdough bread easier to digest.

#10: Pickles

Pickles are one of the most popular fermented foods around the globe. They are rich in probiotics and help heal your gut and improve your digestive system.

When shopping for pickles, always check what sort of brine they are in. Vinegar brines are acidic so they are not probiotic. On the other hand, saltwater brine is perfect for the growth of good bacteria and probiotics. 

So, to get all the health benefits that fermented pickles provide, get pickles in saltwater brine.  

#11: Cottage Cheese

This is another cultured dairy product that is good for your gut health. Cottage cheese is rich in probiotics and has several active cultures so eating it regularly can diversify your gut’s microbiome.

Cottage cheese is a great source of protein and calcium and has low-calorie content. Scientists have found a direct link between calcium and weight loss.

HOT TIP: Calcium helps prevent the accumulation of cholesterol and accelerates fat loss.

If you are trying to gain muscle mass, cottage cheese can be a great addition to your diet. The higher amount of casein protein in it can help build muscle mass. This protein is absorbed by your body very slowly, promoting muscle buildup and at the same time preventing muscle breakdown.

Cottage cheese can also help reduce insulin resistance and it is high in selenium, which helps boost antioxidant protection in the blood.

Cottage cheese has a soft texture and mild flavor which makes it easy to incorporate in many recipes. If you are trying to gain some muscle or focusing on losing weight, cottage cheese might be the right fermented food for you.

#12: Apple Cider Vinegar

Apple cider vinegar is also a fermented food, but unlike yogurt or kefir, it doesn’t have many probiotics. However, it does still have a lot of health benefits.

In fact, apple cider vinegar is rich in nutrients and minerals like:

• amino acids
• manganese
• antioxidants
• magnesium
• phosphorus

Some of the benefits that make apple cider vinegar a superfood are:

• improves the digestive system
• increases insulin sensitivity
• reduces blood sugar level
• lowers blood pressure

#13: Raw Coconut Yogurt

Yogurt is a great source of probiotics. For people who are lactose intolerant, raw coconut yogurt is a great alternative to dairy yogurt.

Coconut yogurt is:

• creamy
• delicious
• very easy to make

Raw coconut yogurt provides health benefits that are similar to cultured yogurt. First of all, it is rich in probiotics, which is good for your gut health. Eating coconut yogurt regularly can heal your gut and improve your digestive system.

On top of that, it contains antiviral nutrients known as caprylic acid and lauric acid. These nutrients help prevent and kill bad bacteria and yeast that enters the body. Also, consuming coconut yogurt regularly can lower cholesterol levels.

It is recommended to make coconut yogurt at home rather than store bout which contains:

• artificial ingredients
• artificial color
• sugar

#14: Coconut Water Kefir

This is another option for those who are lactose intolerant. As mentioned before, kefir is made by culturing milk using kefir grains.

Coconut water kefir is made by fermenting coconut water using kefir grains. It is rich in probiotics that promote:

• immunity
• gut health
• digestion
• can improve mood

Coconut water kefir contains antiviral nutrients that kill harmful bacteria in the body. Also, it boosts brain and liver health. Coconut water kefir has no sugar or fat and has lower calories compared to dairy-based kefir which makes it much easier to digest.

Coconut water kefir is an excellent addition to your daily diet, as it:

• heals the gut
• helps digestion
• increases energy
• kills harmful bacteria and yeast

Why Should You Include Fermented Foods in Your Diet?

Fermentation is an ancient process. At first, the main goal of fermentation was to increase the life of foods and drinks. But in today’s world, preserving food is no longer a problem.

However, that didn’t decrease the popularity of fermented foods one bit since they have so many health benefits. In fact, the popularity of fermented foods is increasing day by day as more people are incorporating them into their regular diets. 

The Health Benefits Of Fermented Foods   

#1: Improves Digestive Health

First of all, fermented foods can be digested with ease. The fermentation process is mainly converting a substance into a much simpler substance with the help of yeasts and bacteria. As foods undergo the fermentation process and make probiotics, the nutrients can be more easily absorbed.

#2: Boosts Immune System

The human body has a lot of bacteria living in the digestive system. These bacteria not only help with the digestion process but also prevent disease-causing bacteria from making you sick. Consuming fermented foods can give a boost to these bacteria that are in your gut.

Fermented foods provide us with lots of nutrients that are essential for health, and if you do get sick, they can accelerate the recovery process.

#3: Reduces Digestive Disorders

Consuming fermented food can help improve the digestive system and reduce symptoms of many digestive disorders like gas and bloating. 

#4: Restores Gut Health After Taking Antibiotics

After taking any type of antibiotic, you might have digestive problems like diarrhea. Antibiotics wipe out all of the bacteria in your gut which can cause digestive issues.

Probiotic-rich fermented foods will help restore your gut health to its normal state. 

Conclusion

The microbiome inside the gut varies from person to person so a single fermented food might not be able to fulfill all your expectations. This is why I would recommend you mix and match these fermented foods for gut health in this article to get optimal health benefits. 

You might also be interested in:

• Does Kimchi Go Bad?
• Is Kimchi Better Hot or Cold?

Kimchi is a Korean dish that is a spicy fermented mix of vegetables. Fermenting is an effective preservation method, so you might wonder, does kimchi go bad? 

Kimchi can go bad. If you keep kimchi at room temperature after opening, it’ll last about a week. Kimchi stays fresh for a much longer time if you refrigerate it. It will remain fresh for three to six months or more but will continue to ferment and taste sour. Refrigerate your kimchi below 39 degrees F to reduce the speed of spoilage. 

There is so much to learn about kimchi, such as:

• how to prolong its shelf life,
• how to make it
• how to tell if kimchi has gone bad

Keep reading to learn all the answers you need about kimchi! 

How Long Does Kimchi Last?

Kimchi is a Korean staple dish and has been for generations now. It’s easy to see why it’s a superstar in the kitchen. The flavoring in kimchi is intricate, but the recipe is relatively easy. It’s a harmonious and versatile dish that’s rich in nutrients and flavor. 

Kimchi is originally from Korea and staple to both North and South Korea with a broad appeal, rating five stars in the nutrition scorecard and various uses. Kimchi is made with:

• cabbage
• garlic
• other vegetables
• fish sauce
• salted seafood
• chili powder
• spring onions
• ginger

You’ll taste a plethora of flavors once it hits your tongue!

Kimchi can last months before it spoils. The shelf life of kimchi doesn’t have a specific and straightforward answer. A Korean kimchi veteran might say that kimchi doesn’t spoil. Instead, it merely ripens. However, it won’t taste the same forever as it is made with fermented vegetables. 

As kimchi is not pasteurized, the bacteria in it are alive. So fermentation is ongoing with kimchi, and it’ll become sourer with time. 

If you’ve bought kimchi from a store, you’ll have to look at the expiration date to see if it is okay to eat. Usually, the shelf life of store-bought kimchi is between eight and twelve months. 

There are several variables in the equation, like time or whether you’ve opened the kimchi yet. Temperature also influences the fermentation and makes the kimchi sour. If the kimchi is sitting in a warm spot, the fermentation rate will accelerate. Store a fresh jar of kimchi in the fridge right away after buying. 

It’s also tricky to answer how long kimchi may last in the fridge after opening. A prolonged lifetime depends on:

• how long it was stored before opening the jar
• the temperature
• how sour you like kimchi

If I had to estimate it roughly, I’d say kimchi should taste fine between six months to a year after you open it. This calculation applies if you’ve refrigerated the jar after first opening, and it didn’t taste very sour. 

It’s also worth mentioning that if kimchi is pasteurized and unopened, you can store it for a couple of months in the pantry. Unpasteurized kimchi tastes best before a month.

NOTE: These are only rough estimates and are applicable for the best quality kimchi only.

How to Tell If Your Kimchi Has Gone Bad

To tell if your kimchi is safe to eat or not, you’ll have to look for possible spoilage signs. Some people throw away good kimchi because they think that it’s a lost cause. Read the signs below. If your kimchi looks like this, don’t panic because it should still taste fine and be safe to consume. 

1. It’s not unusual for kimchi to explode upon opening. It may happen from the gas buildup during fermentation. This event is not unlike a champagne bottle popping off due to an excess build-up of gas. 
2. If kimchi seems bubbly after opening, it should be fine. Bacteria are alive inside, so the kimchi might be fizzy and active. 
3. It’s safe to eat the kimchi you’ve kept at room temperature for an extended period. It might become very sour, but you can add it to a soup or stew if you prefer. Or, throw in some other vegetables instead of eating it raw. 
4. If the cabbage turns soft after storing kimchi for a long time, don’t panic. It’s perfectly fine to eat it. But if you don’t want wilted cabbage, try using the kimchi in a recipe. 

Look out for visual signs to tell if kimchi is spoiled. If you spot mold or a white film on your kimchi, you can scoop the mold part off the top and a layer underneath, or you can discard the whole dish just to be careful. 

If you see mold on your kimchi, it’s already begun spoiling. Some people are comfortable eating food where mold has been scraped off. However, molds can make you sick, so there is a risk. 

If your kimchi smells sour, it should still be safe to eat. But if it smells off besides just sour, discard it.

If you are still unsure whether you should throw away your kimchi, you can do a pH test on it. According to BBC, kimchi’s pH level should be 4.5. If it is ever more or less than that, throw it away. 

How long do other fermented foods last? Read my article to learn all you need to know!

If the kimchi is too sour for your taste, or the vegetables are not crunchy enough, you can mix it with stews or use it in stir-fries. It’s up to you when it comes to kimchi that tastes sour, your options are to:

• keep it
• throw it away
• use it in a recipe

Mistakes That May Spoil Kimchi Faster

There are things that can go wrong when making kimchi, especially for beginners. The radish might taste bitter, or the cabbage could be too:

• thick
• thin
• fibrous

If the kimchi turns out too bitter or salty, next time try brining the vegetables more or less, depending on the issue. 

Sometimes, kimchi turns out slimy which is undesired. When unwanted microorganisms outgrow the beneficial ones, kimchi spoils and gets slimy. It might be safe to eat, but it will taste strange, have a weird texture, and won’t be enjoyable. So you’ll need to consider some factors to avoid this outcome. 

1. Too Much Salt: Back in the old days kimchi was packed with salt before it was widely known that salt is bad for high blood pressure. Excess salt can make kimchi taste funny. 
2. Too Much Flour Paste or Rice: Rice flour paste is not essential to make kimchi, and too much of it will undoubtedly spoil your kimchi. 
3. Temperature: Prepare kimchi at the right temperature. The optimal temperature for fermentation is around 68 degrees Fahrenheit. Add more salt and monitor it closely if the temperature exceeds 72 degrees Fahrenheit. 
4. Too Much Sugar: Be careful with how much sugar you put in kimchi, especially the salt ratio. Korean restaurants typically use artificial sweeteners because excess sugar tends to make kimchi slimy.

Additional Kimchi Tips

Ensure that there aren’t air-filled gaps and bubbles after putting the kimchi in a jar. Too much air inside the container will make unwanted bacteria grow, and the kimchi will taste off. It will also produce unevenly seasoned and fermented kimchi. 

It’s best to pack and press it all down firmly so that you’re leaving as little space as possible, using a fermentation pounder like this from Amazon can really help. Do leave space at the top of the jar to cover the vegetables with brine. Seal the lid tightly and do not leave the jar out for too long without refrigerating. 

Store the jar for a few days at room temperature, and it is essential to keep it away from sunlight. Only move the jar to the refrigerator once it has started to taste a bit tangy. The cold temperature will slow down the fermentation gracefully.  

How to Store Kimchi for Longer Shelf Life

By now, you already know how the temperature influences kimchi when it comes to storing it. You can keep unopened kimchi in the fridge or pantry. Leave kimchi that’s not sour enough at room temperature for a couple of days till you get the desired taste. It’s best to store the kimchi in the fridge once you have opened it. 

Kimchi doesn’t have a stable shelf life in general because it has live bacteria. As a rule of thumb, immerse the ingredients in the brine every time you open it and seal it again. 

Additionally, use clean utensils to handle the kimchi inside the container. Otherwise, it will encourage dirty bacterial growth and cause the kimchi to spoil. Try to open the container as little as possible to avoid exposing the kimchi to the air, risking unwanted bacterial growth. 

If you used a large container for storing your kimchi, you should consider dividing it up into smaller portions and placing them in smaller jars to preserve them.

NOTE: You can sort the portions out according to weeks, making it easy to keep track of them.

The bottom line is, you can increase kimchi’s shelf life if you:

• limit the opening and closing of the jar
• use clean utensils
• immerse the kimchi in brine

How to Make Kimchi

Kimchi recipes vary from one region and season to another, but you can keep the dish entirely vegan using plant-based ingredients. Kimchi is sold on Amazon, is available in stores, and is comparatively inexpensive. If you ferment kimchi at home, it takes a while. 

Kimchi can be eaten as:

• an ingredient in a recipe
• a dip
• a side dish

Additionally, kimchi can be made to preference with flavors that are:

• sour
• spicy
• sweet

Napa cabbage is the main ingredient in kimchi, with other vegetables like:

• Korean radish
• carrots
• cucumber
• scallions

Kimchi is not a tricky dish to make, but if it’s your first try at fermenting vegetables it might feel overwhelming. Fermentation isn’t a conventional way of cooking. After all, it is rotting food! The only difference is that you’re in control of the rotting.

Here are a couple of recipes for making kimchi. The most widely used recipe is the one that uses napa cabbage. Before you begin, here are some things to consider during fermentation. 

1. I recommend keeping a jar at room temperature to speed up the fermentation process and store the rest in the fridge. You have to do this for a few days before you put it in the refrigerator.
2. Ideally, use an airtight container like a mason jar. Sanitize the jar first, and fill it so it has 1/3^rd space left so the jar doesn’t explode. 
3. It’s working if you notice bubbles in your kimchi. Check it by opening the jar over the sink every few days for a quick sniff test. You can stir it around a bit but ensure that the vegetables are always submerged in the liquid. 
4. The pH of the kimchi won’t be 4.5 until two weeks have gone by. So don’t panic if it’s not at this level. 

I recommend eating it after a month and within three months of preparing it. 

Napa Cabbage Kimchi Recipe

The following recipe is an altered version of a Maangchi Easy Kimchi made with napa cabbage. Before you begin, I suggest you watch some instructional videos, particularly by Maangchi.

Ingredients 

• 2 lbs napa cabbage 
• 5 ½ tsp sweet rice flour
• 3 Tbs salt 
• 1/2 cup water 
• 1 ½ tsp sugar 
• 1 tsp ginger 
• Four garlic cloves (large)
• 4 ½ tbsp onion 
• 3 tbsp fish sauce 
• 4 tbsp Korean hot pepper flakes (for tasting)
• 2 Green onions 

Instructions to Make Kimchi

Firstly, trim any undesirable leaves off the cabbage. Then remove the cores and cut the cabbage into quarters lengthwise. Chop the quarters into bite-size pieces. 

Rinse and drain the cut pieces of the cabbage thoroughly. Use a colander (sold on Amazon) to drain the cabbage and place it in a large bowl. Sprinkle it with salt, and let it rest for 30 minutes. 

Next, mix the cabbage, salt it again, and let it rest for another thirty minutes. Repeat this step one more time, for a total of three times with thirty minutes in between. It should take about one and a half hours. 

During the thirty-minute intervals, prepare the rice porridge. Mix the sweet rice flour with water in a small saucepan. Keep mixing until it boils and continue until the porridge begins to bubble, which should happen after about five minutes. 

Pour the sugar into the pan and continue cooking until the mixture seems translucent. Now, let it sit and cool. Make the kimchi paste while the porridge cools. In a food processor, mix these ingredients until smooth:

• garlic
• onion
• ginger
• fish sauce

Pour the mix into a large bowl, and add the cooled rice porridge and hot pepper flakes to the bowl. Mix it thoroughly until it is a consistent paste and combine the cabbage and other vegetables in the mix. Everything should be well coated by the time you finish mixing. 

Fill the jar up to 3/4 of the way full with the kimchi mix and store it in the fridge for a month to let it slowly ferment, and check it regularly. 

Korean Radish Kimchi 

This is a simple kimchi to make. It’s called Kkakdugi in Korean, which means cubed radish kimchi. Typically, people enjoy this dish in chilly winter weather. It’s firm and crisp and tastes slightly sweet and peppery. 

The main steps are:

1. Cut the radish into cubes.
2. Salt it.
3. Mix the seasonings.

Ingredients

• 3 large Korean radish 
• 1/3cup coarse sea salt
• 3 to 4 scallions 
• 2/3 cup Korean red chili flakes 
• ¼ cup salted finely minced shrimp 
• 2 tbsp fish sauce 
• 1 tsp grated ginger 
• 2 tablespoon sugar 

Radish Kimchi Instructions 

First, clean the radishes using a scrub brush like this one, or scratch the stubborn impurities off with a knife. If necessary, peel the skin. If the skin is smooth and clean, use them with the skin on. 

Next, cut the radish into an inch-thick disc and further chop them into one-inch cubes. Place the cubes into a large bowl. Don’t worry if the discs are large, they will shrink when you salt and ferment them. 

Sprinkle the salt over the radish and make sure that the salt coats the radishes evenly. Let it rest for about thirty to forty minutes until the radish cubes have expelled some liquid and softened. 

While it sits, prepare the seasoning. Use the rest of the ingredients mentioned above and mix well. Set the mixture aside so that the chili peppers become pasty and dissolve. 

Drain the radishes in a colander without rinsing. In a large bowl, mix the seasoning and scallions with the radishes by hand until the seasonings have evenly coated the radishes.

You can taste the seasoning to see if you need to make any changes. It should taste too salty, and the radishes should be dry by now. Next, add the salted shrimp or fish sauce. 

Like the previous recipe, repeat the storing process and remove air pockets from the jar. You can keep it at room temperature for a day, depending on how fast you want the kimchi to ripen. Then, put it in the refrigerator and eat it after a week. It will keep its excellent flavor and texture for several weeks! 

Tips On Eating Kimchi 

Kimchi is a special dish because it’s packed with flavor and rich in nutrients. However you cook your kimchi, the process and basics are the same. 

Here are some bonus tips that will make kimchi taste even better and make your kimchi-making skills more mature. 

Tip #1: Kimchi is Seasonal

Kimchi is a seasonal dish, and its recipes vary from one region to another. Basic napa cabbage kimchi is a fall dish. You can experiment with other vegetables according to the seasons. For example, in spring, try fresh greens, and during summer try radishes and cucumbers. 

Tip #2: Experiment with Flavors

The second tip I have for you is to experiment with flavors and different ingredients. Embrace the seasonings because it’s one of the most fundamental properties of a kimchi dish. Broaden your range with seasonings and add-ins. Also, kimchi is typically spicy, so you can dabble with that too! 

Tip #3: Use Salt Wisely

As I’ve mentioned before, too much salt can ruin kimchi, so use salt wisely. A saline environment will also speed up the fermentation process. Don’t use iodized table salt as iodine can block fermentation. Your best bet is to use coarse sea salt. I recommend salting in a couple of steps: 

1. Rub the vegetables with salt to open and break them.
2. Soak them in a brine solution for more enhanced flavors.

Tip #4: Pack and Store Kimchi Carefully

Make sure not to disturb your kimchi often, and store it very carefully, as I’ve directed above. Pack the kimchi in and always use an airtight container to store it.

Tip #5: How to Serve Kimchi

In Korea, kimchi is served with almost every meal and used as an ingredient to prepare dishes like jjigae, a traditional stew. Additionally, it’s also used to flavor pizza and noodles. The recipes above are two of the most basic recipes for kimchi. You can experiment with other vegetables and keep the process the same. 

Conclusion 

Kimchi has become a regular guest on the menus of restaurants and home dining. It’s delicious and ample with vitamins and minerals. During fermentation, it will develop complex flavors and nutrition. It will last a long time and is easy to prepare. 

So to answer the question: Does kimchi go bad? I would say it ripens rather than spoils. It’s naturally a sour and pungent-smelling dish, so unless you see visible molds and it smells weird, it’s safe to consume. Kimchi is quite beneficial for health and has survived the test of time. In essence, kimchi is living history!

You might also be interested in:

• Is Kimchi Better Hot or Cold?
• Which Fermented Foods are Best for Your Gut?

Salt, water, and vinegar are known to be the key ingredients to pickling. There are other ways of pickling, like pickling without vinegar. How can you pickle without vinegar? 

You can pickle without vinegar with a process called Lacto-fermentation. It is easy to do and gives the signature sour taste that pickle lovers are after. Some people even like the taste of fermented pickles better!

Learn everything you need to know about pickling basics and how to pickle without vinegar. To top it all off, I will also debunk some pickling myths once and for all. So, let’s get started!

What is Pickling?

In essence, pickling is a process that extends the life of the food. You can pickle almost anything. One of the most common things that are pickled is cucumbers. You can also pickle:

• meat
• fish
• eggs
• fruits
• dairy
• vegetables

During the pickling process, the food’s color, taste, and texture will be affected. It is a very effective form of preservation.  

There are two popular methods of pickling:

• using vinegar
• fermentation in brine

#1: Vinegar Immersion Pickling

The basics of vinegar immersion pickling are simple. Heat up:

• salt
• water
• vinegar
• sometimes sugar

Then add vegetables and completely immerse in the solution. 

There are many variations of this process as well. One of the key distinctions of vinegar pickling is it does not include any fermentation. Also, over time the nutritional value of the food is lost as well. It is often preferred since it is the faster of the two processes. 

#2: Lacto-Fermentation Pickling

Another pickling process (and also the way to pickle without vinegar) is Lacto-fermentation. All you need for this method is salt and water. This process does not require canning or fancy equipment. 

Lacto-fermentation works well because harmful bacteria are not tolerant of salt, while good bacteria are. This process works in two stages:

1. The first stage wipes out the bad bacteria. 
2. In the second stage, the good bacteria take over and that is when the pickling starts.

NOTE: This process of pickling does not extend the shelf life of the food as much as the vinegar immersion process. 

How to Pickle Without Vinegar 

You will need to apply the second process of pickling I mentioned above. Lacto-fermentation is actually the traditional form of pickling. What surprises most people is that soaking pickles in vinegar is not pickling at all. 

When pickling without vinegar it allows the vegetable to be naturally fermented. This is a simple process with easy-to-follow steps. Here is what to do:

Step #1: Sanitize All Equipment

First, clean and sanitize all of the equipment. Let boiling water sit inside the fermentation jar to kill off any bacteria that might be in there. 

Step #2: Clean The Vegetables

Next, clean the vegetables and make sure they are free of dirt. Then prepare and put them inside the jar. Preparation tips:

• use whole vegetables
• cut or slice vegetables
• peel root vegetables
• leave the skin on cucumbers

Step #3: Make Salt Brine  

Salt is used in pickling for many reasons. For example, salt:

• helps draw out water and sugar from the vegetables
• adds to the beloved pickle taste
• prevents bacteria from spreading

Make brine that is 5% salt. The ideal measure is 3 tablespoons of salt per quart of water. For a saltier taste, use 4 tablespoons of salt. Give the brine a good mix and pour it inside the jar to cover the vegetables.

NOTE: Read my article about the 5 best and worst salts to use for brine.

Step #4: Make The Vegetables Are Submerged

The brine should completely cover the vegetables. If needed, set a plate on top of the vegetables to keep them submerged. 

Cover the jar with a towel to keep bugs and dust out, and secure it with a rubber band.

Step #5: Leave The Jar to Ferment 

Set the jar in a cool dry place away from direct sunlight to ferment. The absolute minimum time is 1 week, but not more than 4 weeks. It is a good idea to give the pickles a taste now and then to see if you like the taste. If not, let it continue to ferment.

Lacto Fermentation Vs. Vinegar Pickling: Which Is Better?

Both are excellent methods of pickling. It all boils down to which you prefer. Let’s look at their benefits and drawbacks. 

Vinegar pickling is the easier of the two and has very consistent results. It can be kept at room temperature without going bad. The taste is simple and has fewer nutrients than fermented pickles. It is also hard to indicate spoiled pickles in the case of vinegar pickling. 

For Lacto-fermentation the taste is far more complex. It keeps the vitamins intact and supplies the gut with beneficial bacteria. It also doesn’t take as many jars as it would take to create the same number of vinegar-based pickles.

If fermented pickles go bad it’s easy to tell due to the pungent smell and bad taste. But, Lacto-fermentation is a far more complex process of pickling and has a much shorter shelf life.  

3 Pickling Myths Busted

Here are 3 of the most common myths about pickling, and some facts.

Myth #1: The Salt Used in Pickling Increases Blood Pressure

The amount of salt used in pickling alone will have no adverse effects on your health or blood pressure. If you maintain a healthy lifestyle and follow a proper diet and exercise, your blood pressure will be at optimum levels even if you eat pickles.

Myth #2: Pickling Is Unhealthy

This cannot be further from the truth. Pickling is not unhealthy, it actually stores minerals and vitamins. You can even add two spoonfuls of pickle every day to tackle problems like bloating, and vitamin B12 or vitamin D deficiencies. 

Myth #3: You Cannot Pickle Without Vinegar

Well, after reading this article, there is nothing left there to say is there? You most definitely can pickle without vinegar! The Lacto-fermentation process is easy, although you will not get the long shelf life of foods compared to vinegar immersion pickling.

Conclusion

There you have it. A complete guide on how to pickle without vinegar. With Lacto-fermentation you can easily pickle without vinegar. While vinegar acts as a natural anti-bacterial solution, in lacto-fermentation you grow good bacteria in your food to protect it from the harmful ones.

You might also be interested in:

• Does Pickling Remove Nutrients?
• Can You Pickle Without Salt?

It’s hard to imagine pickles without salt. Salt, water, and spices are known to be key ingredients of pickling. For pickle lovers who need a low-salt diet, doing away with the salt would be a great thing. But is it even possible? Can you really pickle without salt? That is what I will be discussing here in this article. 

It is possible to pickle vegetables without salt with a 1:1 ratio of water and vinegar. This is the only way it is safe to consume and store the pickles for a length of time.

Even though it is possible, that doesn’t mean the pickles will taste the same. The quality and taste of the pickles will not be the best, so keep that in mind before following this guide.

Why Is Salt Used in Pickling?

It is widely known and accepted that to preserve any form of vegetables, we need salt. Salt is considered to be the core ingredient when it comes to preserving and pickling vegetables. But the question nevertheless remains: Why is salt needed for pickling in the first place?

Water, in any form, has the ability to damage or spoil fruits, vegetables, and many other types of food. In the presence of water, food has a significantly shortened lifespan.

The microorganism can grow and breed substantially in the presence of water. As a result, fruits and vegetables containing high levels of moisture will surely get infected by these microorganisms. In this circumstance, they will:

• spoil
• rot
• have a very short lifespan

To prevent this, salt is introduced in the preservation and pickling of a wide range of fruits, vegetables, and other preserved foods.

Sodium chloride removes or sucks out excess water present in fruits and vegetables due to a natural phenomenon known as osmosis. When we put salt in pieces of vegetables in order to pickle them, the sodium chloride consumes the moisture until the pieces are dried out. Basically, it removes the excess moisture.

In the absence of water, bacteria will not be able to grow. It will no longer be able to breed and multiply and the pickles will be preserved for safe consumption. Thus, the salt acts as a preservative in the pickling of vegetables.

You may be wondering: What if microorganisms were already present before we even added the salt?

Not to frighten you, but this situation is very likely. However, it isn’t anything to worry about. Due to osmosis, the bacteria will lose water from their cytoplasm and die. This is exactly why we use salt for pickling in the first place!

What Happens When You Don’t Use Salt for Pickling?

As previously mentioned, salt is a core component in the act of preservation, thus a lack of it may result in negative or harmful outcomes in some cases. Even though there are a few alternative methods of picking which don’t require salt, there are a few things you should know before you begin a journey of no-salt pickling.

Not using salt will lower the shelf life of your pickle. We already covered how salt prevents bacteria and other microorganisms from breeding and potentially rotting the vegetables. In such cases, it should be a concern that once you lower the salt content, you will also be inviting the chances of harmful bacteria growing.

On that note, lowering the salt will also cause a fall in the acid content which will render the product unsafe to eat and the veggies will now be quick to spoil.

Also, I’m sure you can imagine that not using salt will drastically reduce the taste of your pickles. The addition of salt adds flavor to vegetables and raises the quality of pickles. Thus a lack of salt might result in pickles tasting not quite up to the mark.

Alternatives such as potassium chloride and acetic acid like vinegar can be used instead (find both on Amazon). Keep in mind that even though these partial replacements might be possible, they are not of very much effect. For them to reach the level of effectiveness that salt provides, they will need to be used in large quantities and in high concentrations.

Why Is It Important to Have a Low-Sodium Diet?

Consumption of salt is necessary but in low amounts. A high sodium intake can lead to severe health complications and future health problems. In order to prevent this, it is advised to have a low-sodium diet as a daily routine.

It is important to control the amount of fluid that we drink on a daily basis. Carrying extra fluid means that your heart is being forced to work harder. Later in life, consuming too much salt can lead to high blood pressure and hypertension.

For patients with previous heart complications or congestive heart failure, adding more salt to their diet will cause fluid to be retained in their bodies. As a result, they can experience shortness of breath and chest pains.

Such a cause may even lead to hospitalization if not taken care of properly. So it is always highly advised to reduce salt intake.

NOTE: Even if it plays only a small part, salt-free pickling will reduce your daily intake of sodium chloride; decreasing the chances of complications from too much salt.

When Is It Absolutely Necessary to Use Salt for Pickling?

According to research done by The USDA (2015), it is stated that even though adding salt is a necessity when it comes to pickling vegetables, salt can be avoided with means of vinegar. So following a vinegar-based recipe will produce better quality salt-free pickles which will be closer to the real thing.

HOT TIP: Make a smaller batch of salt-free pickles first to make sure you like them before moving on to larger quantities.

Start by submerging the vegetables in vinegar in order to acidify them. Make sure to follow a tested recipe or the step-by-step guide will be provided for you in this article. Even though the texture and quality might not be quite the same, it will be safe to eat.

It’s important to be very cautious even when fermenting vegetables without salt. The use of salt is crucial here as it prevents the spread of harmful microbes while favoring the desired bacteria. This is why salt is a must when fermenting vegetables.

 For example, The National Center for Home Food Preservation states that not only does salt add flavor to the pickles, but it is also an important component that adds to the pickles’ texture and the safety concerns of its consumers. Salt is extremely important in the safe preservation of these food items.

Researchers at the University of Wisconsin have also provided evidence and cautioned the public that it is highly dangerous to alter or make any changes in the amount of salt in fermented pickles. The concentration is vital as any fluctuations will result in harmful bacteria which will spoil the vegetable.

To prevent such spoilage from occurring, it is crucial to make sure that the amount of sodium chloride is up to the required level when making fermented vegetables. In such cases, the omission of salt is not even in question. 

As we also mentioned, the use of potassium chloride or vinegar as alternatives to salt should not be used when dealing with fermented pickles. If you’re still bent on lowering the sodium content of fermented pickles, one way to do so would be to wash and rinse the pickle before consumption.

This way, you will be getting rid of the excess salt in the pickle just before you eat them. Make sure to do this before eating and not before canning, otherwise, the acid content will fall and thus it will result in a higher pH level which means that the pickles will be unsafe to eat and quick to spoil.

What’s the point of reducing your salt intake if it results in your demise? So be mindful before you move on to the pickling process.

NOTE: Is pickling and fermenting the same thing? Read my article to learn all you need to know!

There have been a few breakthroughs and some researchers have observed that it may be possible to bring in a substitute when dealing with fermented vegetables. 

But the risks remain the same as several tests would be required to determine the quantities of the ingredients needed. These tests are to be carried out by certified professionals, so it is impossible for an amateur home pickle maker.

There is no funding for research so the chances are slim that such alternatives will make their way to our kitchens in the right quantities.

The alternatives will need to be in higher amounts to have the same functionality as salt. It is highly advised that you don’t reduce the salt quantity of your fermented or brined veggies until there has been proper:

• funding
• research
• testing

Step-by-Step Guide on A Salt-free Method of Pickling

Now that you know that pickling can be done without salt, let’s learn how to actually do it. Below shows a step-by-step guide on how to pickle your vegetables:

Ingredients for No-Salt Pickles

Most of these ingredients can easily be purchased on Amazon.

• 1 cup of water (or more depending on the level of vinegar)
• 2 cups of vinegar (the quantity of vinegar should be higher than the water)
• 1 tablespoon of celery seeds
• 2 tablespoons of mustard seeds
• 1 tablespoon of red chili flakes
• 1 tablespoon of ground black pepper
• 1 cup of sugar

Food You Can Pickle: 

• cucumbers
• whole bananas
• cauliflower 
• onions 
• sliced cucumbers
• radish
• carrots 

Almost every type of vegetable can be pickled if you have the recipe for it. 

The Pickling Process 

1. Invest in a mason jar as you’ll be putting all your ingredients there. Make sure it’s quart-sized with a wide mouth, like this one on Amazon. 
2. Once you’ve finished washing the vegetables, cut and put them inside the mason jar.
3. In a saucepan, warm all the ingredients above. Stir the mixture until it comes to a simmer, then turn the stove to low heat.
4. Once the mixture is ready, carefully pour it into the mason jar over the vegetables to submerge them in the hot liquid.
5. Refrigerate the pickles for at least 4-5 hours so that they can properly marinate.
6. Or, tighten the lid and keep it in the fridge for a month so it will taste more like the real thing.

NOTE: To make dill pickles add garlic, herbs, and some peppers to the jar.

This is just one method, any recipe that requires more vinegar than water will be helpful in preparing pickles without the need for adding any salt to the mixture. As a rule, always remember that a no-salt pickle will only be safe to consume if it contains at least the same amounts of vinegar and water.

If a recipe calls for ¼ cup of water, make sure that the amount of vinegar is ¼ cup or more. In some cases, vinegar might be the only ingredient required in your recipe.

Conclusion

Pickling without salt might be a challenge for some but when done properly, it can help reduce added salt in your diet.

Make sure to follow the instructions carefully, and don’t take any risks with fermented vegetables as it will lead to health complications. So can you pickle without salt? The answer is yes!

You might also be interested in:

• Does Pickling Remove Nutrients?
• Can You Pickle Without Vinegar?

Preserving food using salt has been in practice for centuries now, and it plays a central role in fermenting foods. If you’ve been browsing the internet and looking for fermentation recipes, you’ll see how often the core ingredient is salt. However, using salt is not a necessity. How do you ferment foods without salt?

Some alternatives to salt are:

• celery
• whey
• seaweed
• probiotic capsules

Salt is mainly used for flavor and inhibiting harmful bacterial growth. If you ferment foods without salt, they might be sour-tasting and have unsafe bacteria, so caution is advised when fermenting without salt. 

NOTE: If you’re on a doctor’s mandated low-sodium diet, consult with them before adding sodium-rich or fermented foods to your diet.

Learn how to ferment foods without salt in a step-by-step process, along with:

• alternatives
• useful tips
• why you might need to add a little bit of salt even if you want to skip it 

Is Salt Necessary for Fermentation? 

Salt is needed to ferment vegetables as it slows down the fermentation process and enzyme activities. In lacto-fermentation, the lactobacillus bacteria (a beneficial preservative), convert lactose and other glucose into lactic acid. 

This organism creates an acidic environment that gives the good bacteria an upper hand and overwhelms the bad bacteria. Additionally, pectins make vegetables crispy, and salt will harden them. 

Slowing the fermentation process down is especially advantageous in a hot climate, or if you can’t refrigerate the fermented food. As salt is a flavor enhancer, it will also make the fermented food taste much better!

Using a brine solution, which is simply a saltwater solution, will preserve food for a prolonged period. Salt inhibits undesirable fungi and other microorganisms that are naturally present in foods. During fermentation, it will also draw out water from the vegetable’s plant tissues. 

TIP: Read my article about the 5 best salts to use in a brine solution here!

Salt also preserves the vitamin content and makes the food rich in nutrients.

For safe fermentation, salt is essential. 

Can You Ferment Food Without Salt?

Adding salt is not always essential when it comes to fermenting food. Some foods need less salt naturally, depending on the nature of the vegetable and culture type. Foods containing high doses of moisture will need less salt, comparatively than food that doesn’t retain much water. 

Although salt inhibits bacteria, another option is to inoculate the vat with good bacteria and decide not to add salt. The good bacteria function in the same way as salt as it multiplies rapidly and crowds the bacteria out by decreasing the pH. 

In most cases, fermented food will be safe to consume if you don’t add salt, but the flavoring will be a little off and it will taste kind of sour. However, you might have to use a pinch of salt even if you feel like leaving it out altogether. 

There are plenty of alternatives and ways to ferment food without salt, and here are some necessary prerequisites to do so. 

#1: Fermenting in a Cold Environment

As I’ve mentioned before, salt inhibits the rate of fermentation and slows it down. To skip adding salt, you’ll have to consider fermenting in cooler weather to slow the fermentation process. 

An unheated room or a cold basement works best to ferment food at a slow rate and gives the tissue of the vegetable time to colonize with the good bacteria. 

#2: Using Starter Cultures

The natural rotting process is slowed by using salt so mold and other harmful bacteria won’t feed on the vegetables. The sodium will also absorb moisture and juices from it. If you add a starter culture, the good bacteria will multiply rapidly and perform the same function as salt. 

Liquid from a previous batch of fermented vegetables can function as the starter culture. Another option could also be whey from yogurt or cheese. Aside from enhancing the rapid crowding of the bacteria, the starter culture will also shift the pH in the ferment to an acidic level. 

NOTE: This step does not have an alternative if you’re using reduced salt or not using salt at all. Make sure to add a good starter culture.

#3: Using Vegetables with High Sodium

Some vegetables have higher amounts of sodium than others. For salt-reduced fermentation, use vegetables that have the necessary sodium levels to ensure a safe fermentation. 

Sea vegetables are rich in sodium and other minerals like:

• magnesium
• iron
• iodine
• phosphorus

Use these vegetables sparingly during fermentation. The sodium present in these vegetables is more straightforward to utilize than the ones that are typically fermented. 

Some examples of sodium-rich vegetables are:

• celery
• kelp
• dulse
• spinach
• beets
• carrots
• Chinese cabbage
• red and green cabbage
• parsley
• coriander

#4: Chop the Vegetables in Small Pieces

Chopping the vegetables into smaller pieces will expose more surface area to the bacteria. You can also use a kraut pounder (sold on Amazon) to make the leaves release more juice. 

Sometimes, adding salt can cause the ferment to fail because it is necessary to use just the right amount. You can’t use too much or too little, and the amount depends on several factors. 

The process of making a fermented dish without salt is not so different from the ones that do use salt. You’ll need to add these four steps to have a successful batch of the fermented dish and reduce salt. 

How to Make Kimchi Without Salt

Here’s a delicious traditional kimchi recipe without salt for you to have a basic understanding of how to ferment foods without salt. 

This dish uses celery and a starter culture instead of salt in regular kraut. It’s a spicy, sour, lemony, and fresh version of the conventional Korean cabbage kimchi. Going salt-free may be a bit riskier, so I recommend attempting this recipe in winter. Also, it’s best if you monitor the whole process. 

No Salt Kimchi Ingredients

1. Two cups of Chinese cabbage, sliced finely 
2. Five peeled garlic cloves 
3. One peeled and chopped onion 
4. Five finely chopped celery stalks 
5. Five peeled and coarsely grated carrots 
6. Raw ginger, peeled and grated (2-inches) 
7. Two finely chopped and seeded hot peppers 
8. Daikon radish, peeled, and grated (4-inch)
9. A bunch of finely chopped parsley 
10. 11 grams of dried dulse 
11. Half a cup of juice from a previously fermented batch 

No Salt Kimchi Recipe 

1. First, wash and finely slice the cabbage and place it in a large non-metallic bowl. Add the other prepared vegetables and combine them in the bowl and mix until combined. 

2. Put the vegetables inside a sanitized mason jar and press them with a kraut pounder to release all the juice. Once the juice rises to the top, place a cabbage leaf over the mixture to ensure that it’s not exposed to air. Then, secure and lock the lid. 

3. The bacterial cultures will ensure the shift towards an acidic environment without the salt. The contents of the ferment should become more acidic and ready within five days. 

4. After five to seven days, refrigerate the kimchi, which should have a more tangy flavor and be free of active bubbles. Kimchi will keep in the refrigerator for about a year without losing quality. 

Pros And Cons Of Fermenting Without Salt 

There are several pros of fermenting without salt. Fermented food adds depth to your diet, even without added salt. Too much salt can cause a risk of:

• high blood pressure
• stroke
• heart disease
• headaches

Here are a few benefits of eating fermented foods without added salt:

Pros of Fermenting Without Salt

1. Fermented foods boost the immune system and digestive systems. 
2. Fermented food is an excellent addition to your diet. They are rich in probiotics and nutrients.
3. Fermented foods taste great

Some experts don’t recommend eliminating salt in a ferment because many things can go wrong if it’s not done properly. Too little salt or no salt at all in a ferment has risks.

Here are the issues you might face if you don’t add any salt:

Cons of Fermenting Without Salt

1. Harmful fungi, bad bacteria, and yeast that produces alcohol can breed.
2. The probiotic effect can be lost, which is what protects the vegetables and makes the dish rich in nutrients. 
3. It’s difficult to determine if the fermented dish is safe to consume.

HOT TIP: Avoid these outcomes by using alternatives to salt. The other options will provide a similar, if not identical, environment for developing lactic acid bacteria and still ensure the protective probiotics in the ferment. 

Alternatives to Salt for Fermenting Food 

If you don’t have salt in your home or avoid using it, fermenting is still an option with some of the alternatives mentioned in this section. While it’s difficult to guarantee success with salt alternatives, these three should work to make a ferment that is safe to consume. 

#1: Celery for Fermenting

Celery is an excellent alternative to salt. It’s naturally rich in sodium, with 80 mg of sodium per 100 grams. 

Finely chop the celery and add five stalks to every quart of other vegetables. If you are more comfortable with using celery juice, use five stalks to make it and add to the fermenting vegetables. 

#2: Seaweed as a Salt Alternative

Seaweed is the second alternative to salt with high sodium doses. Some types of seaweed to use are:

• dulse
• kelp
• bladderwrack

Dry the seaweed before using it to ferment. Dried kelp and dulse contain 4,457 mg and 1,743 mg of sodium per 100 grams. 

Add a half cup of dried seaweed to the fermenting vegetables. These ingredients will contribute sodium and other minerals necessary for nourishing good bacteria and reducing the growth of undesirable ones. You can get seaweed at your local herb store. 

#3: Whey Instead of Salt to Ferment

As whey is a dairy-based product, it may not work for everyone, but it is undoubtedly an excellent salt alternative. Add half a cup of whey from cheese, or strain yogurt to make yogurt cheese and reserve the whey.

The whey will crowd out the harmful bacteria and inoculate the vegetables in your fermented dish with beneficial Lacto bacteria. Make sure that the whey is fresh and properly strained.

#4: Probiotic Capsules for Fermenting

I’ve already mentioned how salt ensures the presence of protective probiotics in fermented food which has health benefits. You can also ensure this effect with the use of probiotic capsules. 

To use this alternative, you will have to add three probiotic supplement capsule contents to every quart of vegetables in the preparation stage. The tablets will inoculate the vat.

#5: Dried Yogurt Culture as a Salt Alternative

If you’re familiar with making yogurt at home, you know already that you’ll need to begin with a starter culture. You can use this very culture to protect the fermented vegetables. 

You’ll need to mix half a teaspoon of culture with half a cup of water and mix this solution in every quart of fragmented veggies. Another option is to use a half cup of liquid from a successful batch of fermented vegetables. 

#6: Other Fermented Liquids

You can use water kefir or kombucha as a starter culture for fermenting foods. Make sure that these ingredients are unflavored and finished. About ¼ cup of liquid should do a good job inoculating the vegetables for fermenting.   

#7: Freeze-Dried Culture

Some freeze-dried cultures are appropriate to use without the addition of salt. For the best results using this alternative, make sure to follow the instructions thoroughly. Also, make sure to choose the best quality freeze-dried culture (I like this one from Amazon). 

Some Useful Tips On Using Salt Alternatives 

There’s almost always room for substitution in a recipe, no matter what the fermentation recipe demands. Here are a few pointers to successfully make these substitutions:

1. Use a starter culture from a previous ferment. Whey, water kefir, or brine can be used interchangeably in a new ferment.  
2. To use pre-packaged culture, substitute the salt. Every quart of fermented vegetables needs about a couple of teaspoons of salt or ¼ a cup of liquid starter. 
3. Fruit, salsa, condiments, and chutney don’t require as much salt as some vegetables, so they can be made without salt or with an alternative to salt. 

Is It Safe to Ferment Without Salt? 

If you’re not using salt, you’ll need to use a starter culture to ferment food. It is possible to ferment without salt, but experts don’t recommend it as there’s a chance that harmful bacteria may not die without the salt. 

Foods fermented without salt might not taste as delicious either. The cultures and other salt alternatives may successfully eliminate the harmful bacteria but can’t compensate for the taste of the ferment. 

If you try fermenting food without salt, don’t skip any of the prerequisites as each method is important for food safety.  

Conclusion

If you want to prepare a fermented dish without salt, start small. Experiment with the flavors and see what you like about the salt-free fermented dish. Fermented food without salt is excellent for those on a low-sodium diet but still want probiotic benefits. 

You might also be interested in:

• What You Need for Fermentation: Essentials & Nice to Haves
• How Long Does Fermented Food Last?
• Can You Pickle Without Salt?

Fermentation has always been a popular method of preserving food. Fermented foods are great for digestion and immunity. If you are interested in fermenting food, having the right tools and ingredients is an essential part of making fermented foods.

You likely have all the equipment in your kitchen for making fermented food. If you do not have them, you can easily buy them online or at a grocery store near you. Fermenting foods doesn’t always require special or expensive tools and equipment. 

In this article, I am going to give a list of the essential equipment and ingredients for fermenting foods at home. There are special tools for fermentation but the common household items listed in this article are also used for making homemade fermented food. I will also briefly discuss how to safely use these items for fermentation.   

Essential Equipment for Fermentation

People who are starting fermentation for the first time often have the misconception that fermenting at home is difficult and that they need special tools to do it. However, the truth is you do not need sophisticated tools for fermenting food.

Here is a list of common household items that you can use for fermenting any vegetables and foods easily at home:

#1: A Sharp Knife

Vegetables and other foods need to be prepared for fermentation. You need a sharp knife for food to be:

• sliced
• diced
• chopped
• grated

Stainless steel knives and ceramic knives (both are sold on Amazon) are best for cutting vegetables because they are sharp and handy. They are useful for chopping:

• cabbage
• root vegetables
• any food that requires pressure 

Both knives are common kitchen items, so you do not need to buy extra knives to cut foods and vegetables for fermentation.

HOT TIP: If you do not want to use knives, you can use a mandolin slicer like this one on Amazon. It is pretty easy to use, and you can slice foods in different shapes and sizes without much trouble. 

#2: A Food Processor

If you want to mix different vegetables for fermenting, a food processor (I like this one sold on Amazon) is useful for chopping vegetables, and you can also make pastes and sauces to add to the fermenting food. 

For example, people use apple paste as a sweetener for sauerkraut. Put some apple slices in the food processor, add some water, and blend it to make a paste. Then pour the paste into the jar of cabbage slices. 

#3: Bowls for Massaging Vegetables

After slicing or chopping the vegetables, massage them with salt. When salt and vegetables are mixed together it produces brine. Pick a suitable bowl large enough to massage the ingredients for your recipe. 

People often prefer mashing the ingredients in a glass bowl or ceramic bowl. But you can also use a stainless steel bowl or a plastic bowl. All of these can be purchased on Amazon. If you want to make a lot of fermented vegetables, you can transfer the mixture of the bowl into large vessels like buckets. 

HOT TIP: Avoid using wooden bowls because they will absorb the salt and the water produced after mashing.  

 #4: Pounding Tools 

Another essential tool for fermenting food is a pounding tool, I like this one on Amazon. You can massage and mix the food by hand, but it is a tiring process. When you are making fermented vegetables like sauerkraut, they need to be submerged in their juice and the vegetables pushed down. 

NOTE: To learn how to ferment cabbage for maximum probiotics, read my article with 10 easy steps!

Hence, a pounder is necessary. It can be wood, stainless steel, or whatever type you find handy. You can also buy a dual-sided pounder to use for different sizes of jars. 

If you do not have a pounder and you do not want to spend extra money to buy one, use a metal or plastic potato masher or a soup ladle. All of these tools are great for getting juice from vegetables and fruits.

#5: Jar and Containers for Fermentation

Now, there are a lot of options for choosing jars and containers for fermenting your foods. The jars can be made of glass or ceramic, and there are different shapes and sizes depending on the type of food you are fermenting.

NOTE: Avoid using jars that are made of materials that can contaminate the food.

Here are some options for jars for fermenting food:

Glass Containers for Fermenting

Glass containers are the most popular choice for fermenting food. There are quite a few reasons why people prefer them. 

First of all, they are cost-effective. If you buy them in bulk like these glass jars on Amazon, they are a good value.

HOT TIP: You can reuse glass containers from other foods, but make sure they are cleaned properly.  

Secondly, they are transparent so you can see what is happening inside the jars. When transferring the food and brine to jars, it makes it easy to be sure that the food is completely submerged in the brine. It is also easier to check for mold or other contaminants through a glass jar.   

Thirdly, glass jars do not contain any harmful chemicals that can hamper fermentation, so they are one of the safest containers to ferment and store food. 

Ceramic Containers for Fermenting

When it comes to making and storing large batches of fermented food, ceramic containers are the better choice. Ceramic containers can be large like this 20-liter fermentation crock sold on Amazon. Ceramic fermenting crocks are as safe as glass jars.

Porcelain Containers for Fermenting

Food-safe porcelain containers are also good for fermenting, and this one is absolutely gorgeous! They are similar to ceramic containers but much heavier and more durable. 

HOT TIP: Whether you’re using glass, ceramic, or porcelain, make sure that the jars have wide mouths so you can fit your hand inside to clean or push the food down.

Avoid Plastic Containers

Plastic containers can be used for fermentation but are best to avoid. The plastic may contain chemicals that can react with the food and brine. Plastic containers can be damaged and affected by germs and bacteria quite easily.

#6: Lids for Containers  

Choosing the right lid is the most important step for food fermentation. An appropriate lid is important to keep oxygen out but allow the gas that is produced during fermentation to escape from the jar.

With the right lid, you will get crunchy vegetables. But if you use the wrong one, your ferment will get moldy and spoiled. 

Fermenting With an Airlock Lid

Expert or beginner, food fermenting enthusiasts like to use airlock lids on their jars, like these. There are different styles and designs of airlock lids on Amazon, such as:

• cap airlocks
• waterless self-sealing airlock valves
• water-sealed fermentation lids

You can also buy this set of jars on Amazon that comes with:

• airlock lids
• storage lids
• fermentation weights

Airlock lids create an anaerobic fermentation environment inside the jar, meaning without oxygen. They reduce the possibility of mold or yeast and do not allow air to enter the jars. With airlocks, you do not need to burp the jars, and the food will smell less. 

Using Tight Lids for Fermenting

Jars with tight lids are also useful for fermentation. Tight lids do not let much air get into the food, reducing the risk of mold on the ferment. Compared to airlock lids, there are a few disadvantages. 

When using tight lids, the jars of fermenting food need to be burped regularly. The fermenting of vegetables or fruits produces carbon dioxide, so you have to monitor the jars with tight lids.

HOT TIP: Jars with tight lids are the best option for storing fermented foods in the refrigerator. 

Cloths and Towels for Fermenting Lids

Cloths or towels are also used to cover smaller jars during fermentation. Paper coffee filters and butter muslins secured to the top of the jar with rubberbands are great options for covering jars for fermentation.

You can also use towels like tea towels and tight weave dish towels to cover the jars with a rubber band, each can be found on Amazon as well. The clothes and towels let the gas out of the jars during the fermenting process and protect the food from dust and bugs. 

Unfortunately, there is a disadvantage to this type of jar cover. Mold and yeast can quickly grow in fermented food covered with cloths and towels. Fortunately, molds growing on the surface are harmless and can be removed. It is better to use cloths and towels over the jars of fermenting foods that you intend to use within a few days or weeks. 

#7: Fermentation Weights

Keeping the foods submerged in the brine is crucial for fermentation. Use fermentation weights that can be purchased on Amazon.

You can also be creative and use things available around you to push down the foods in the brine so that they do not get exposed to the open air, like:

• river rocks
• small glass jars
• plastic bags

NOTE: Make sure not to use any object that can react with the ingredients inside the jar.

#8: Tongs For Fermentation Jars

Putting your hands inside jars or containers full of fermented food is not always a good idea. Germs and bacteria can easily affect fermentation.

Use tongs to get fermented food out of the jars. Tongs are handy for serving fermented foods from large-mouthed jars. This way, your hands will not come in contact with the food and disrupt the good bacteria balance of the ferment. 

#9: A Brew Funnel  

Homebrew funnels, sold on Amazon, are a great help for fermenting foods that require liquid, such as:

• brewing beers
• dairy fermentations
• kombucha
• wine

It is an essential item for every home brewer, and it is useful in many ways. You can use a brew funnel to pour foods inside narrow-mouthed jars. 

Some funnels also have a removable screen attached. The screens are used for straining water or liquid from:

• fruits
• vegetables
• herbs
• starters

Common Ingredients for Fermentation

There are different types of fermentation. Each process requires some type of:

• foods
• vegetables
• fruits

You also need different starters to ferment your foods. Starters have good bacteria that boost our digestive system and can increase our immunity. 

Although there are different ingredients for each fermentation recipe, there are still some common ingredients for fermenting any food, including:

• water
• salt
• sweeteners
• starter culture

#1: Water

The most important ingredient for any fermentation is water. The water used for fermentation has to be free from:

• contaminants
• chemicals
• minerals

The water used will affect how well the fermented foods turn out.

Tap waters are not safe for fermentation because they are usually treated with chlorine or chloramine to kill bacteria. Hence, if you use tap water, it will kill the microbes necessary for fermenting foods. 

Boiling can remove chlorine, but chloramine is not that easy to get rid of. Another option is to use tablets of sodium thiosulfate to remove both of these chemicals.

Using well water is not a safe water source for fermenting. Well water or tube-well water can seriously harm the taste and quality of fermented food and can contain:

• minerals
• nitrates
• various contaminants
• arsenic

Well water minerals and contaminants can be removed by filtering, but the trace of chemicals and salt may still remain. If you still want to use well water, filter it with a charcoal filter. 

So, what type of water is best for fermentation? Most home fermenting experts will agree that it is best to use distilled water. It is not expensive, and you can easily find it in stores. It does not contain any minerals or pollutants that can harm food fermentation.

#2: Salt

Most homemade fermented foods require salt for fermentation. You cannot pick just any salt to use on vegetables and fruits to create a brine. Common salts contain added iodine and chemicals to keep them fresh and dry. These elements are unsuitable for fermentation. 

For fermenting, use one of these salts (all are available on Amazon):

• sea salt
• canning salt
• kosher salt

Salt is important for fermentation because it helps draw the water out of the vegetables and fruits. Moreover, it kills bad microbes and helps to preserve food. 

#3: Using Sweeteners 

For healthy and nutritious fermented food, you need good microbes or bacteria. To feed the bacteria, almost every fermenting recipe instructs to add a sweetener which is normally sugar. Organic raw sugar or regular granulated sugar are both used for fermentation and are easily purchased on Amazon. 

Honey is also a great sweetener for food fermentation, but make sure it is pure raw honey, sold on Amazon.  

Besides honey and sugar, people sometimes use agave syrup which can be bought on Amazon.

HOT TIP: You can also add various fruits like apples to add flavor and sugar. 

#4: Starter Culture

A starter culture is a batch of good bacteria that is added to food during fermentation. Most commercially produced fermented foods are produced using a starter culture. 

Most fermented food can be made without a starter culture, but, you can also add starter culture in home ferments to speed up the fermentation process. Foods that are benefited by adding a starter culture:

• kombucha
• yogurt
• kefir

Precautions for Fermenting 

Before you start fermenting any food, you have to clean and sanitize all tools and work area. To grow good bacteria, the number of harmful bacteria needs to be reduced.  

Here is what to do before using the essential tools and ingredients:

1. Use soap and hot water to clean the jars, tools, and weights you are going to use for making fermented food. 
2. If the recipe instructs you to serialize the tools, do so properly. 
3. If you have to dry or wipe anything, use a clean paper towel, or air-dry the tools in a clean space.
4. Wash the vegetables and fruits before cutting them with a clean knife. 
5. Clean your hand thoroughly before touching the food to begin the fermenting process.

Conclusion 

By now, you should have a good idea about what tools you need for fermentation. All the items and ingredients mentioned in the list are easy to find and use. Use these tools to make your first batch of fermented foods full of health benefits!

You might also be interested in:

• How Long Does Fermented Food Last?
• No Salt? Ferment Your Foods Anyway!

If you are looking for some sauerkraut, you may have discovered that it can be packaged in different ways: canned in a jar or tin and bagged. So, does the way sauerkraut is packaged affect it in any way, and which one is best?

Canned sauerkraut is overall far better than bagged. It’s better for:

• your health
• taste
• hygiene of the product

Although buying bagged sauerkraut may be more convenient for a small portion, canned sauerkraut is a better product.

To understand what would make one way of packaging a product better than another, let us look at how those different packages may affect the product inside.

TIP: If you want to make your own sauerkraut at home for maximum probiotics, read this how-to article I wrote!

Are There Pros And Cons To Canned And Bagged Sauerkraut?

So, which sauerkraut is the best? Canned or bagged? Is there a difference between the two? Before we can confidently say that one type of sauerkraut is better than another, we should take a closer look at the pros and cons of both types.

About Bagged Sauerkraut

Bagged sauerkraut may be a good option for you if you don’t care about the health benefits of sauerkraut, and you just need enough sauerkraut to go as a topping on two hotdogs. You can buy much smaller quantities of bagged sauerkraut than you can if they are canned.

Other than small quantities, though, are there any other pros to buying bagged sauerkraut?

Pros Of Buying Bagged Sauerkraut

1. As was mentioned above, being able to buy a much smaller portion of sauerkraut at a time may be very convenient, especially for a single serving. 
2. Bagged sauerkraut is easy to travel with if you are taking it to a friend or family member’s house for lunch or dinner.
3. If you do not enjoy the strong taste of sauerkraut, bagged sauerkraut may be a good option. The bagging process takes away a lot of the sauerkraut’s taste – it definitely still tastes like sauerkraut, just not as strong.

Cons Of Buying Bagged Sauerkraut

1. Bagged sauerkraut has very little beneficial bacteria left in it. Due to the process of bagging the sauerkraut, most of the probiotics are killed.
2. There are preservatives in bagged sauerkraut – unlike canned sauerkraut, which usually only contains cabbage and salt.
3. The plastic bags leak small amounts of air into the bag over time. This is the main reason that the sauerkraut is less strong, and for the use of so many preservatives since it also creates a risk for microorganisms growing.
4. Bagged sauerkraut is often more tough and crunchy, instead of the preferred soft and tender texture of traditional sauerkraut.

About Canned Sauerkraut

Traditionally, canned sauerkraut is made with only two ingredients, cabbage, and salt.

The cabbage is finely chopped and crushed in a bowl with salt, which releases the cabbage juices. The mixture is then put aside in a sterilized jar to ferment. The fermentation process creates probiotics, making sauerkraut one of the best foods for gut health. 

Traditionally made sauerkraut is a healthy food that is good for your:

• gut health
• overall health
• immune system

So, does canning make a difference in how good sauerkraut is for you like bagging does? Here are some of the pros and cons of canned sauerkraut.

Pros Of Buying Canned Sauerkraut

1. If the canned sauerkraut is made the traditional way, it will contain all of the great health benefits mentioned above.
2. Canned sauerkraut comes in a much larger quantity, so if you eat it regularly you can purchase one large tin or jar of it.
3. Canned sauerkraut has the perfect traditional texture which is soft and tender, not hard or crunchy.
4. There is low to no risk of microorganisms getting into a canned jar or tin of sauerkraut. If the jar or tin is sterilized and sealed correctly, the sauerkraut will last perfectly without any problems.
5. It depends on the brand of sauerkraut, but most canned sauerkraut does not have any preservatives.
6. Canned sauerkraut will have a full sauerkraut taste. If made and packaged correctly, canned sauerkraut will keep the full taste of sauerkraut in all its sour goodness.

Cons To Buying Canned Sauerkraut

1. Canned sauerkraut comes in a large quantity, so if you only eat it occasionally it may feel like you are buying too much.
2. Because there are so much good live bacteria in canned sauerkraut, once it is opened and used it grows mold easily.
3. If you do not really enjoy the strong taste of sauerkraut, you may not enjoy canned sauerkraut as it is very pungent and strong in flavor.

So now that we have covered those bases, you can see that there are far more pros to buying canned sauerkraut than there are to buying bagged sauerkraut, which means that canned sauerkraut is the best sauerkraut to buy.

Can You Eat Canned Or Bagged Sauerkraut Cold?

Although most people eat sauerkraut heated up as a side dish to a meal with pork or as a topping on a hotdog or Rueben sandwich, sauerkraut is perfectly safe to eat cold.

You can eat sauerkraut just as-is out of the bag, jar, or tin. In fact, it is actually better for you when eaten cold. When the sauerkraut is heated up it kills most of the bacteria, including all of the health-beneficial bacteria.

Since eating sauerkraut right out of the bag or jar involves no heat, you will still get all of those good probiotics in your system.

NOTE: There are much fewer, if any, probiotics left in bagged sauerkraut by the time it is sold. 

So, if you want to buy and eat sauerkraut cold, specifically for health reasons, it is better to buy canned sauerkraut instead of bagged sauerkraut.

Once opened, make sure to keep the sauerkraut in the fridge to keep it cold. You can simply put a serving of sauerkraut on your plate with dinner at night just as is – straight out of the jar just like a pickle!

What Should I Look For When Buying Canned Sauerkraut?

Since canned sauerkraut is overall better than bagged sauerkraut, is there anything specific to look for when buying canned sauerkraut from the store? There are so many different kinds of sauerkraut available that it may be confusing to find which is “the best”.

The best type of sauerkraut will completely depend on what you are looking to get out of your sauerkraut.

If you are mostly looking for a good topper for your hotdog and aren’t super picky about it, it doesn’t really matter what kind of sauerkraut you go with. A simple type of sauerkraut will work just fine.

But, if you want sauerkraut for the health benefits, it is important to read the ingredients.

Naturally-fermented sauerkraut is what to look for when it comes to the health benefits. Ideally, get a brand of sauerkraut where the only ingredients are cabbage and salt, without:

• vinegar
• wine
• any kind of preservatives

If you want sauerkraut with a unique flavor, there are many sauerkrauts mixed with other vegetables. Some examples of this are sauerkraut blended with:

• beets and ginger
• caraway and dill
• dukkah (an Egyptian mix of herbs and nuts) 
• fennel
• lemon and ginger
• carrots and caraway
• beets and garlic
• pumpkin and cranberries
• rhubarb, lime, and ginger

These are just a few examples of the many different kinds of sauerkraut that you can find to buy.

Is Bagged Sauerkraut Bad For You?

Even though sauerkraut can be very beneficial and healthy, it loses all of its health benefits when it sits in preservatives. However, this is not what makes bagged sauerkraut unhealthy.

Any food item that is left in plastic for extended periods of time will eventually contain microplastics, due to the plastic packaging beginning to break down and slowly leaking into the product.

When humans ingest microplastics, it can negatively impact health. Bagged sauerkraut is already less beneficial, and the bag it is in is also not good for you.

Does Canned Sauerkraut Have A Longer Shelf-Life Than Bagged Sauerkraut?

Canned sauerkraut has a much longer shelf-life than bagged sauerkraut.

Bagged sauerkraut also needs to be kept in a refrigerator and has a much shorter expiration date than canned sauerkraut does. Canned sauerkraut generally has an expiration date of a year or longer and can be kept on a shelf.

Bagged sauerkraut might seem like better quality and fresher than canned sauerkraut, however, this is misguided. Bagged sauerkraut does not keep as well and needs to be refrigerated to prolong its shelf life. It also needs a lot of preservatives, which seems to defeat the purpose.

Canned sauerkraut is actually the fresher product of the two. Most brands of canned sauerkraut only contain cabbage and salt, and occasionally other natural ingredients like:

• carrots
• herbs
• spices

Since canned sauerkraut is fermented and is therefore well preserved. When stored in an airtight container, it does not need to be kept in a high-maintenance manner.

So even though bagged sauerkraut needs to be stored in a way that suggests that it is fresher than canned sauerkraut, it is actually the opposite. Bagged sauerkraut needs to be stored that way because it is not a well-packaged product.

Conclusion

When it comes to which packaging of sauerkraut is the best: canned vs. bagged, it seems that the benefits of canned sauerkraut outweigh the benefits of bagged sauerkraut. If there is the best store-bought sauerkraut, it is definitely canned!

Bagged sauerkraut can lose its taste making it a far less flavorful version of sauerkraut, expires very easily, and is bagged in plastic leaving room for microplastics to enter your food. It also tends to be a far less healthy version of sauerkraut, as it loses most of the probiotics and nutrients in the process of being bagged.

As long as you are buying a naturally fermented recipe, canned sauerkraut will not only last far longer before expiring but it is also packed full of probiotics and other nutrients that will benefit your health. 

If you love naturally fermented sauerkraut and buy it often, try canned sauerkrauts that come with other ingredients, such as:

• carrots
• ginger
• garlic
• herbs and spices

Most people who eat sauerkraut on a regular basis tend to agree that canned sauerkraut is the way to go. So if you have been wondering what the best sauerkraut to buy is, go with canned!

You might also be interested in:

• Fermenting Vs. Pickling: Which is Better?
• Kombucha Vs. Beer: Do You Know the Difference?

Fermentation and pickling are two of the most common food preservation processes. Fermentation and pickling might seem similar, yet they are very different and the taste of pickled food differs from the fermented ones. Both methods have some significant similarities and at the same time have some distinct differences.

Both of these methods of food preservation have some merits and demerits in different situations. For example, if you need to preserve a portion of food in a short time, then pickling is the best choice. But if you want to preserve food for longer periods, then fermenting is the better option.

In this article, I will extensively discuss some of the major differences between fermenting and pickling. Both methods are effective in different scenarios. Read this article to know the basic variations between fermentation and pickling.

The Basic Difference Between Fermenting and Pickling

Although pickling and fermentation processes are quite different, they share the same purpose. These two food preservation methods are used for different foods in various situations. Here, I will try to address some of the basic distinctions between them.

The Pickling Process

Pickling is a very old food preservation method. Usually, the food is soaked in lemon or vinegar and preserved in a jar. Using this method, the food can stay edible for quite some time. Although, pickling will change the taste of the food.

This method generally makes food taste more sour. Furthermore, the food becomes much softer than its natural state since it will be cooked if you can it. The vinegar destroys all the bacteria in the food. Contrary to fermentation, this process has the drawback of also destroying some beneficial bacteria due to the boiling liquid.

Not only that, but the pickling process will also destroy the enzymes of the food. Vinegar produces an acidic environment, which prevents dangerous microorganisms from developing. In the refrigerator, properly pickled food lasts about 3 months. However, you have to finish it within two weeks if you plan to keep it at room temperature.

NOTE: If you are wondering what foods can and can’t be pickled, read my article for the details!

Pros of Pickling

• This preservation process can be done fast.
• Can be applied to a wide range of food.
• Sour taste that many people love.

Cons of Pickling

• Not that healthy. 
• Sour taste that some may not appreciate.

The Fermentation Process

On the other hand, fermentation is a food preservation process in which the PH level of the food is lowered. In this method, the harmful bacteria are killed by creating an adverse environment for them, and the healthy bacteria take over. Unlike pickling, fermentation makes food more nutritious and healthy.

The sole goal of this method is to increase the number of good bacteria and prevent harmful bacteria from taking over. In harsh conditions, healthy bacteria have the ability to survive better, bad bacteria will be destroyed and soon the good bacteria will take control.

With the advancement in the field of science and technology, fermented food tastes great and is widely popular in regions like:

• China
• South Korea
• Europe

NOTE: Some foods are fermented after the pickling process and some of them are fermented directly.

Fermented food typically lasts much longer than pickled foods. Moreover, it is far more nutritious and delicious.

Pros of Fermenting

• The preserved food is nourishing.
• It has a unique taste.
• The food stays edible for a long time.

Cons of Fermenting

• It can smell funky.

After this description, you might have realized that fermented food practically has no downside except the odor. On the other hand, pickled food smells like fresh lemon or vinegar. But in terms of nutrition, no other food can beat fermentation.    

This table summarizes the basic distinctions between pickling and fermenting:

How to Know if You Should Ferment or Pickle

If you have some food that will go bad soon, then using one of the preservation processes would be wise. If you are confused between fermentation and pickling, here is how to know when to use each method.

When Should You Choose Pickling? 

If you don’t want to spend a lot of time on the food preservation process, then pickling is an ideal choice for you. It can be finished within an hour or less depending on the food. If you have food that is starting to go bad and you don’t have a lot of time, then pickling can enhance its lifespan for 2 weeks or more.

In the pickling method, for proper preservation of the food, it needs to be boiled in lemon or vinegar for a substantial amount of time, which leaves a bitter taste. I know many people who enjoy the sour and soft taste of pickled food. In some cases, food is pickled solely for making it bitter.

When Should You Choose Fermentation?

Fermentation is the best process of food preservation. As I mentioned earlier, it is one of the most nutritious food items on the market (or made at home). So, if you want to keep your food edible for a long period of time and eat food that will benefit your health, then fermenting it is probably the best option for you.

Fermenting is the best choice if you have:

• more than a few hours
• the appropriate amount of ingredients
• proper knowledge about the process

In some cases, pickled food is fermented to further enhance its lifespan. Food that is fermented after finishing the pickling process can last for as long as 6 months.

Conclusion  

As you can see, pickling is quite different than fermenting. In this article, I have extensively discussed some of the major differences between fermenting and pickling methods. Also, I have vastly explained how these two food preservation methods are better in different conditions and scenarios.

Hopefully, you will understand the distinction between fermentation and pickling and feel confident choosing which is right for you in each situation!

You might also be interested in:

• Kombucha Vs. Beer – Do You Know the Difference?
• Canned Vs. Bagged Sauerkraut: Which is Best?

Everybody likes a refreshing cold beverage on a hot summer day, and nowadays, there are so many different drinks to choose from. Some prefer a nice strong beer, and others might enjoy a lighter, healthier drink like kombucha. So, which one will you choose? Both are fermented; both contain alcohol, and you can use each one in other ways than the purpose it is intended for. So, what is the difference between kombucha and beer?

Kombucha is made from sweet tea fermented with a SCOBY (symbiotic colony of bacteria and yeast). Beer is made from barley or malt. When beer is made, the yeast is used to consume the sugar and convert it into an alcoholic beverage. Kombucha is a drink better known for its health benefits.

When kombucha is made, the yeast consumes the cane sugar, but it is a fermented drink that contains little to no alcohol. This article will discuss the differences between beer and kombucha in detail, from their properties to how they are made.

What Is Kombucha?

Kombucha is a beverage made using a symbiotic colony of bacteria and yeast (SCOBY) to ferment sweet tea. The Latin name Medusomyces gisevii refers to a sweetened fermented green or black tea that is slightly effervescent and makes for a delicious and refreshing drink.

Kombucha is a beverage that has been available for centuries and is mainly consumed for its many health benefits. To achieve different flavors and promote various benefits, kombucha can have different types of:

• tea
• fruit
• spices

Kombucha ferments at between 60 to 85 degrees Fahrenheit. Fermenting kombucha at lower temperatures is a slower process because it takes longer to form the necessary organic acids. A warmer environment will make it ferment faster and makes a stronger brew.

To produce kombucha, the yeast in the SCOBY breaks down the sugar that is in the tea, and this reaction produces probiotic-friendly bacteria. The probiotics in kombucha can enhance a person’s immune system and health.

Once the fermentation process is complete, the tea is a beverage that is:

• probiotic
• delicious
• fizzy

The Origin of Kombucha

The exact origin of kombucha is unknown. However, archeological evidence of fermentation using clay pots 9000 years ago has been found.

Another origin theory dates back to Qin Dynasty, 221BCE, China. It is believed that the emperor Qin Shi Huangdi was the first person to make kombucha. Teas and fermentation were very popular in China at that time.

Kombucha Ingredients

Basic Kombucha requires five primary ingredients:

1. A SCOBY: can be purchased on Amazon, get one from a friend, or grow your own.
2. Water: must be filtered unchlorinated water, I like to use a Berkey filter which you can buy on Amazon.
3. Starter tea: unpasteurized, unflavored, kombucha from a store, a previous batch, or a friend.
4. Black tea: I opt for organic, it’s easy to find on Amazon.
5. Sugar: I like to use organic cane juice crystals, but any white cane sugar works. Both can be easily purchased on Amazon.

Optional ingredients that you can add for different flavors are: 

• Other variations of tea: green, black, black currant
• Spices: cinnamon, nutmeg
• Fruit or fruit juice: any kind you prefer

The Fermentation Process for Kombucha

Kombucha goes through two fermentation phases. The first phase takes between 7-12 days, and the second phase is when it has been flavored and bottled for 2-4 days at room temperature for the carbonation process. To learn more about how to flavor kombucha during the second ferment, read my full guide to flavoring kombucha.

Level Of Alcohol in Kombucha

Store-bough Kombucha is labeled as “non-alcoholic” because it contains less than 0.5% alcohol. Homebrewed Kombucha could have much higher alcohol levels, but it is hard to know for sure.

Kombucha can also be made into a ‘hard kombucha.’ If you manipulate the sugar and yeast levels and extend the brewing time, kombucha can achieve much higher alcohol levels of between 4.5-8% ABV.

Health Benefits Of Kombucha

Most people make and consume kombucha because of its many health benefits. Here are some of the many ways kombucha can give you a health boost.

#1: Kombucha Can Benefit Gut Health

Diarrhea caused by antibiotics, irritable bowel syndrome (IBS), and inflammatory bowel disease are stomach-related ailments caused by bad gut health. During the fermentation process, acetic acid with antimicrobial properties is produced. It kills microbes and harmful bacteria before the body can absorb them, helping to boost your immune system.

NOTE: Even though it is believed to be accurate, the probiotics in kombucha have not been proven 100% scientifically as of yet. 

#2: Kombucha for Mental Health

The anti-inflammatory properties present in kombucha can alleviate some of the symptoms of depression and can help to boost your mood.

#3: Kombucha is Antioxidant

Kombucha can help promote good liver health with its antioxidant nature. There are molecules in the body that can damage cells, but the antioxidants in kombucha can help:

• fight damage
• protect the cells
• detoxify the liver

Kombucha can aid in promoting good liver health and reducing the risk of liver inflammation.

#4: Kombucha Has Good Bacteria

The beverage can also help to lower the risk of bacterial infections. The probiotic properties in kombucha help the body keep its good bacteria. It is not antibacterial, but it does add and help maintain the healthy bacteria in your body that is essential for a strong immune system. 

HOT TIP: Drinking kombucha daily gives a plentiful supply of B vitamins!

Different Flavors Of Kombucha

Kombucha does not have different styles, but it can have different flavors, depending on what you add to your batch of kombucha. There are, however, four types of SCOBYs used to make kombucha including:

• Heirloom or Vintage  
• Homegrown   
• Island Girl
• Tibetan  

How Kombucha Is Made In 4 Steps

Step #1: Prepare the Tea

Boil 10 cups of water and turn off the heat. Add 8-10 tea bags and 1 cup of sugar to the water and stir until the sugar is dissolved. Let the tea steep for the recommended amount of time (usually 3-5 min), then allow it to cool down to room temperature.

Step #2: Add More Teas

In a gallon jug made for brewing kombucha (sold on Amazon), add:

• the cooled tea
• 2 cups of kombucha starter
• SCOBY

Step #3: Ferment the Kombucha

Cover the jug with a thin cloth like this jar cover set from Amazon, so air to can flow. Let the kombucha ferment on the countertop for 7-30 days.

Start taste testing the kombucha after seven days. If it is left to ferment for an extended period, it will have more probiotics. Be careful you don’t leave it for too long or it will turn to vinegar!

Step #4: Bottle and Second Ferment Option

The kombucha is now ready to be bottled (I like these flip-top ones sold on Amazon) and placed in the refrigerator. If you leave it for a while longer at room temperature, the kombucha will become more carbonated. 

Alternative Uses For Kombucha

As we now know, kombucha is used not only for its delicious taste but also for its many health benefits. However, kombucha vinegar has use for many other purposes. 

If kombucha is left to ferment for 30-60 days longer, it becomes more acidic until it is too sour to drink and is classified as vinegar. Let’s take a look at some of the alternative uses for kombucha vinegar:

• When diluted 50% with water, kombucha vinegar can be used as a hair tonic, wash or rinse. The acetic acid in the vinegar is gentle on the hair, helps to strip any gunk from previous treatments, and gives the hair a natural sheen.
• Kombucha vinegar can be used as a face toner because it stimulates the capillaries under the skin, assisting cells in regenerating.
• Use kombucha vinegar as a cleaning agent alternative. It works well to reduce soap residue in the bathtub or the shower.
• A mixture of kombucha vinegar and a few drops of lavender or tea tree oil makes an effective surface spray for your kitchen.
• Adding ½ cup of kombucha vinegar to your laundry will soften your clothes and brighten the colors.
• Kombucha vinegar is also a lovely addition to salads as a dressing or in a marinade.

Side Effects Of Kombucha

People who have a compromised immune system should drink kombucha in moderation. Since it contains bacteria, there is always some risk.

Homebrewed versions of kombucha hold a higher risk for contamination. Store-bought versions are believed to be very safe for a pregnant woman or anyone with immune system problems.

The fermentation process also creates alcohol. If you are sensitive to alcohol or don’t drink any alcohol altogether, then drinking kombucha should be avoided.

Global Kombucha Consumption Statistics

In 2020, the global market for Hard Kombucha was valued at $99,030 million. In 2026 the value is expected to increase to $120,385 million. This is a significant growth at a CAGR of 42.4% after Forbes Magazine estimated kombucha to reach sales of $1.8 billion by 2020. It has also been called the fastest-growing beverage in the world.

What Is Beer?

Beer is an alcoholic beverage made from malted barley and is produced through the process of:

• extracting raw materials
• boiling water
• fermentation

The Origin of Beer

There have been plenty of artifacts that prove that beer is one of the oldest drinks consumed by humans. Ancient Chinese artifacts show that in 7000BC, people brewed beer with:

• hawthorns
• honey
• rice
• grapes

In the 5^th millennium BC, in Godin Tepe, Central Zagros Mountains of Iran, the first barley beer was chemically confirmed. This was documented in the writing of Mesopotamia and ancient Egypt.

Ingredients for Brewing Beer

The most common ingredients for brewing beer can be found on Amazon, they are: 

• A starch, usually malted barley
• Water 
• Brewer’s yeast
• Hops, for flavoring and bringing out the sweetness of the malt.

Additional ingredients that you can easily purchase most of on Amazon and use include:

• Maize 
• Sugar 
• Sorghum
• Cassava root 
• Millet 
• Potatoes 
• Agave
• Wheat

How to Ferment Beer

It takes 2-6 hours to brew beer. Afterward, the beer goes through various fermentation phases and is ready for consumption after six weeks.

If beer is fermented at the same temperature as kombucha, you will have a beer that smells like acetone due to the high ethyl acetate and alcohol levels. 

Brewing tanks used to make beer are fitted with cooling jackets to control the temperatures from getting too high during the fermentation process.

Level Of Alcohol

Even though there are non-alcoholic beers on the market, a beer typically has an alchol by volume between 4-7% depending on beer style.

Different Styles Of Beer

There are various styles of beer available shown in the table below:

How Is Beer Made?

Beer Making Equipment

All equipment that is used for brewing beer at a commercial standard needs to be FDA approved. Metal tanks such as copper and stainless steel are used. It would be best to avoid brass, as it contains lead.

For tubing, the types of food-grade plastics that are acceptable are:

• High-temperature silicone rubber
• Polyethylene plastic
• Neoprene rubber
• Polysulfone plastic

Any vinyl or PVC tubing must have “FDA Approved†printed on it. The fermentation process requires the equipment to be sterilized before a new batch is started.

Different types of chemicals and acids are used to sterilize and maintain the equipment. A powered brewery washer, sold on Amazon, is used to wash the machines clean before sterilization. 

Step #1: Mashing the Malted Barley

Malted barley, also known as malt, is placed in a mash tun with hot water and soaked for 1 hour. This process called “mashing” is where sugars are released from the grains.

During the fermentation process the yeast consumes the sugar to produce alcohol. Without sugar, there will be no alcohol. Malt is also the ingredient responsible for the beer’s:

• flavor
• body
• aroma

Step #2: Sparging the Grains

The grains are rinsed in hot water, which helps to extract the remainder of the sugar. Next, the hot water and the grains are separated, mashed and sparged in a lauter tun.

The liquid that is produced is called wort, which is sent to the final brewing stages. The grains are discarded as they are no longer needed.

Step #3: Boiling the Wort and Hops

The wort is placed in a boil kettle to get rid of all microorganisms. Boiling takes 1 hour, and during this process, hops are added to the mixture. The boiling water helps to release the flavor in the hops.

Step #4: Cool and Add Yeast

After boiling, the wort is cooled down to 80 degrees or less before the yeast is added. If the liquid is still hot, it will kill the yeast, and you will need to start the whole process over.

Step #5: Ferment the Beer

In this step, the yeast eats the sugars released from the grains and converts them into carbon dioxide and alcohol. This process takes about 1-2 weeks, and this is where the alcohol remains in the beer, and the carbon dioxide is released into the air.

Step #6: Carbonating the Beer

The beer is almost ready, but it is still flat. In this step, carbon dioxide is injected into the beer to create those lovely tiny bubbles that make a beer refreshing.

Step #7: Packaging the Finished Beer

Finally, the beer is ready for the masses to enjoy and are packaged and distributed to liquor stores and wholesalers in:

• bottles
• kegs
• cans

Alternative Uses For Beer

Beer is a refreshing cold beverage for after you’ve had a long, stressful day, or if you are hosting a dinner party for some friends. There are many more things that you can use beer for, such as:

• People claim to have used beer to wash their hair and reported that it makes their hair voluminous and shiny.
• You can use beer to remove stains instead of using chemical products.
• Thanks to the acidity in beer, it is often used to polish metal, such as copper.
• Beer is proven to be a brilliant meat tenderizer.
• Chefs prefer to use beer in their marinades because it does not alter the taste of wine or vinegar.
• Beer removes rust from bolts that are stiff and hard to unscrew. Letting the bolts sit in the beer for a while allows the beer’s acidity to dissolve the rust.
• The antioxidants in beer smooth the skin; therefore, it can be used as a soak in the bathtub. You only need to add a few bottles to the water.
• You can use it to make a delicious beer-battered fish.
• Replacing either the milk or water in your pancakes with beer makes them fluffier.
• Hoppier, darker ales contain a high amount of silicon, adding to the health of bone and collective tissue, which ultimately fights against osteoporosis.

Global Beer Consumption Statistics

In 2020, the global beer market achieved an amount of almost $189 billion. It has been reduced by 1.4% since 2015. However, it is predicted to rise at an 8.2% rate in 2025 and a further CAGR of 5.7% ($370 billion) in 2030.

Can You Combine Beer And Kombucha?

Kombucha and beer combined have also been referred to as a “happy marriage.”

If you blend the suitable types of yeast, which are similar to those in kombucha, then beer and kombucha can be “married” into one drink. Goose Island, a brewery in Chicago, has created one of the first kombucha beers called Fleur.

“Kombucha offers a sourness to balance the natural sweetness of the beer as well as adding fruitiness from the hibiscus.” 

John Laffler, kombucha master brewer at Goose Island

The table below summarizes all the differences between beer and Kombucha:

In Conclusion

There are similarities when it comes to brewing beer or kombucha. The main priority is to make sure that the yeast in both beer and kombucha are happy. The equipment needs to be:

• clean and sanitized
• free of any old product buildup
• temperatures need to be correct

Although both kombucha and beer ferment sugar, the types of sugar they ferment are different. Kombucha can ferment only simple sugars such as sucrose and glucose. Beer ferments wort (a malt-sugar solution), a combination of simple and complex sugars such as maltose. 

However, if we look at who the winner is, beer takes the cake! It is, and has been a massive market for centuries and although kombucha has become extremely popular, it has some catching up to do. But whichever one you choose, both will be equally satisfying. So, kick off your shoes and enjoy a cold one!

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Brining is a common way to treat meat, poultry, and fish before cooking to enhance the flavor and juiciness of the meat. Brine is a salt solution with other herbs and spices to add flavor, but the active ingredient is salt. So, what happens if you make your brine too salty? Is there anything you can do about it, or is it ruined?

If your brine is too salty, you can reduce the salt content by adding more liquid to the brine. Also, the meat can soak for a shorter amount of time in oversalted brine, or you can soak the meat in clean, cold water after the brining time to reduce the salt content in the meat. 

Many homesteaders use brining as a way of preparing meat, especially tough cuts of meat that benefit from the tenderizing effect of brining. A brine that is too salty, or food that is left in the brine too long, could result in the food being too salty to eat. There are some ways to salvage the food and get some of the excess salt out of it so it will still taste good!

NOTE: If you are wondering if you can brine two different types of meat together, read my article here!

Is Brine Supposed To Be Salty?

Brining was originally used as a preservation method for meats before refrigeration was an option. It still has relevance in the kitchen today because the piece of meat being brined has added:

• flavor
• tenderness
• texture

Brine is supposed to be salty because salt is necessary to have the outcome of flavor and texture of the meat. If the salt content in the brine is too low, it will not absorb properly or deeply into the meat, and it will not complete the brining process.

Brine that is too salty will have the opposite effect in that too much salt will be absorbed into the meat, and the meat will remain salty when you cook it. This may make the meat unpalatable and completely inedible!

For the meat to be brined correctly it is very important to get the right:

• ratio of salt
• volume of liquid
• weight of the meat

If you are new to brining, look for a tried and tested recipe, and stick to the quantities religiously to make sure you have success on your first attempt. Once you have some experience with the brining process, you can experiment and change things up a bit. 

How To Fix Salty Brine Before You Put Food In It

Let’s visit the scenario where you have started making brine, it has been cooked and cooled down, and you decide to do a taste test. To your horror, you discover that you have accidentally put too much salt in the brine.

We have all made the mistake where we have misread a recipe and accidentally added too much of an ingredient. In the case of brine, is there any way it can be rescued, or does it need to be thrown out and remade?

Fortunately, fixing a brine that is too salty is a fairly simple affair, and you will be able to save the mixture. You can simply mix up an appropriate amount of the liquid ingredients of the brine to add to your salty brine and balance out the saltiness.

Some brine recipes only use water as the liquid ingredient, while others use a mixture of water and vinegar. You would need to add appropriate amounts of the liquids according to what was recommended in the original recipe.

This would, in effect, double the recipe, and you will have more brine on hand. Reheat the brine to make sure all the ingredients combine properly and then let it cool down. 

Now that you have too much brine for the cut of meat that you wanted to treat, you can simply put the excess brine into tubs or freezer bags and freeze it for later use. 

What To Do With Food Soaked In Salty Brine

There are two aspects to this particular briny problem. The first is that you have soaked your food in a brine that is too salty, and the second is that you have soaked your food in the brine too long.

Brine Is Too Salty

If you have soaked the meat in the brine for the prescribed amount of time, but your brine solution was too salty, the cooked meat may be too salty to eat. 

If you have already cooked the food, there is nothing you can do except discard the food. If you have not yet cooked the meat and the brine is too salty, then soak the meat in some clean, cold water to extract some of the salt content from the meat.

NOTE: The amount of soak time in the cold water depends on how over-salted the brine was, so this will be a bit of a hit-and-miss affair to know how long to soak the meat.

Another method is to soak the meat in the very salty brine for a much shorter length of time and then still give it a clean cold water soak for about 15 minutes before cooking it.

Soak Time In The Brine Was Too Long

Brining is a method that requires precise adherence to the brine recipe and to the recommended soaking times for the weight and type of meat.

Deviations from the recipe and the process can have undesirable results. If you have soaked the meat for too long in the brine, the consequence may be that it is too salty, or the meat will have a mushy, unpleasant texture.

The degree to which the meat is affected depends on how long the meat was over-brined. If you were supposed to brine the cut of meat for four hours and you brine for five, you can reduce the saltiness by soaking the meat in cold, clean water for 30 minutes or so.

If, on the other hand, the cut of meat called for a 4-hour brine and you soaked it for 8 hours or more, the meat will probably be inedible and would need to be thrown out.

The soaking time for brining can vary from 30 minutes to several days, depending on the type of meat and the weight of the cut of meat. Thus, it is of crucial importance to pay close attention to brining times.

HOT TIP: Set a notification alarm on your phone to let you know when the brining cycle should be complete. Don’t rely on your memory; forgetting to take your meat out of the brine could result in you throwing it away.

Here are some guidelines for the brining times you can expect for some types of meat.

These are merely guidelines for brining times, and the time will vary depending on the weight of the meat and the amount of salt in your brine. This is why it is important to follow the recommended brine time for the recipe that you are using.

For most meats, you can also use a rule-of-thumb brining time of 1 hour per pound of meat.

Conclusion

Brining meat is a delicate balance of:

• salt
• size
• cut of meat
• time

If the brine is too salty, the problem is easily remedied if you have not put any meat in it. Simply add additional liquid to balance out the salt content.

If the brine is too salty and you have already placed the meat in the brine, you can reduce the time limit that you soak the meat. Or, draw some of the saltiness out of the meat by soaking it in cold, fresh water.

You might also be interested in:

• Should Brine be Refrigerated?
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