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 the national food of South Korea. Almost every household in Korea has this spicy fermented vegetable dish stored in their kitchens. It is becoming popular in the West and is now available in many American supermarkets. If you are new to kimchi, you may wonder if kimchi is better hot or cold.

You can eat kimchi either hot or cold. It depends on your taste and the dish you are making. But according to researchers, cold or slightly warm kimchi has great probiotic value. If you heat the dish too hot, it may kill the beneficial bacteria. 

In this article, I will talk about eating cold and hot kimchi, and about different ways to eat both. First, let’s learn how people usually eat this traditional food in Korea.

How Kimchi Is Usually Eaten?

The people of South Korea have been eating kimchi for over two thousand years. The key ingredient of kimchi is traditionally cabbage, but people also prefer scallion and radishes. They mix the fish sauce with the brine and also add:

• garlic
• ginger
• chili pepper

Finally, the brine full of vegetables is fermented at a cool temperature for a few days. This process helps to grow probiotics that have many health benefits. Moreover, fermented vegetables can be preserved for a long time like this. 

Therefore, South Koreans eat kimchi daily, not just for its spicy and crunchy taste but also for its health benefits. Koreans have at least five different dishes for every meal, and on special occasions, you will see at least ten dishes. They prefer spicy side dishes to add flavor to other dishes, and one is always kimchi!

Kimchi is a staple food of Korea, as it is always served with other dishes in almost every Korean household and restaurant. People also like to eat kimchi as a snack, but it is mostly served with rice. Kimchi’s tangy flavor can also enhance the taste of many other dishes, so people include it in making:

• soups
• porridge
• pancakes
• rice cakes

Is Kimchi Better Hot or Cold?

As you can see, kimchi is a part of the everyday meal of South Korean people. Many people all over the world have also started to appreciate the unique spicy taste and health benefits of kimchi.

Kimchi is fermented at a cool temperature, and most people prefer eating it cold and do not want to put extra effort into heating it before every meal.

On the other hand, some people prefer to heat kimchi before meals. However, the health benefits and taste of kimchi can change when you heat it. So, let’s see the pros and cons of eating cold and hot kimchi. 

Eating Cold Kimchi 

Kimchi is a dish that is full of:

• minerals
• vitamins
• antioxidants

It is also rich in vitamin C and K, which helps blood circulation and keeps bones healthy. All these health elements are intact in cold kimchi, and it is full of healthy bacteria or probiotics. 

Also, the taste of cold kimchi is actually its true flavor. It has a tangy and spicy taste, which goes well with other dishes. Here are the benefits of eating cold kimchi:

1. The fermentation process of kimchi grows probiotics, which are good for our digestive system. We know the lactobacilli bacteria in kimchi as good bacteria, that ensure healthy digestion.
2. The healthy bacteria of cold kimchi reduce gastrointestinal problems and can help colon inflammation and irritable bowel syndrome. 
3. Eating cold kimchi can also improve your immune system. The healthy bacteria of the kimchi minimize inflammation caused by various diseases. 
4. Probiotics in cold kimchi are great for boosting immunity to ward off common viruses.
5. Cold kimchi has a sour and spicy flavor, and it is crunchy. Hence, many people love to eat it this way. 

There are not actually any cons to eating cold kimchi. However, some people might find the taste of cold kimchi too sharp. So, they heat it to reduce the pungent taste. 

Eating Hot Kimchi

Many people prefer eating kimchi hot. The good bacteria will die if you heat kimchi for too long, but it will still have nutritious value. 

Here are some reasons to eat hot kimchi: 

1. Many people do not like to eat cold foods and kimchi is no exception.
2. If you dislike the sharp taste of cold kimchi, you can heat it or microwave it to reduce the sharp taste. 
3. You can add hot kimchi to different foods to add a smokey or barbeque flavor. 

As you can see, eating hot kimchi is all about changing the taste. It does not contain the full health benefits of cold kimchi. Cooking kimchi will kill the bacteria, so there will be no probiotics. Also, do not go over 70 degrees while cooking kimchi because it will impact the taste. 

Although you can lessen the sharp taste of kimchi by heating it, the smell gets stronger. Once kimchi is heated, it needs to be eaten within a few days. Reheating hot kimchi will also destroy the unique flavor. So, heat kimchi in small portions and eat it as soon as possible.

If you compare the nutritional value of cold and hot kimchi, you see that eating cold kimchi is better than eating hot kimchi. If you prefer to eat kimchi for its health benefits, then eat it cold. Otherwise, you can eat it hot.  

Tips for Eating Cold and Hot Kimchi

There are many dishes for which you have to heat kimchi with other ingredients, and there are many dishes where cold kimchi is a perfect fit. Here are a few tips for eating cold, and hot kimchi with different dishes to get the best taste:

• Mix kimchi with soup and cook it. Or you can eat it cold with soup. 
• Eat cold kimchi with rice to get great taste and probiotic benefits.
• To make fusion dishes add cold kimchi to a salad.
• Kimchi kimbap tastes better with slightly warm kimchi.
• Cabbage kimchi, radish kimchi, and onion kimchi can be eaten hot or cold. But you cannot heat cucumber kimchi, it will destroy the taste.
• Adding fried and hot kimchi to tofu adds a smoky flavor. You can also put hot kimchi in a burger for the same taste.
• The bibimbap rice dish is a famous Korean dish, and only cold kimchi goes well with this dish. On the other hand, hot kimchi also goes well with dolsot bibimbap. 

Conclusion  

Is kimchi better hot or cold? People eat kimchi not just for its flavor-enhancing power, but for its nutritional value. Therefore, it is recommended to eat kimchi cold or barely warm to get the probiotic benefits. 

You might also be interested in:

• Does Kimchi Go Bad?
• Which Fermented Foods are Best for Your Gut?

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 is a method of preserving food that has been used by people since ancient times. As this is a food preservation method, you might be wondering how long fermented food lasts. Does fermented food go bad?

Fermented food can last 3 months or more if kept in a cool and dry area in sealed containers. This timeline can vary based on what type of food has been fermented. It is possible for over-fermentation to occur and spoil the food. 

There is a lot to learn about fermentation before beginning. In this article, you’ll learn all you need to know about the:

• shelf-life of fermented foods
• signs fermented food has gone bad
• how to prevent food spoilage

The Shelf Life of Fermented Foods

The shelf-life of fermented foods varies depending on the type of fermentation and other factors that affect the fermentation process. 

Fermentation is an age-old method to preserve foods that have been used by people for generations. In recent years, fermented foods have also become very popular, mainly due to the health benefits it offers.

To state the entire fermentation process in simple words, it is a process of preserving food by culturing specific strains of yeast or bacteria into the food in a controlled environment. Unwanted and harmful mold, yeast, or bacteria can’t grow in the food, and it will last longer as a result.

There are common ferments around you that you might not notice. For example, yogurt which is fermented milk. Milk will last a week at best after opening it for the first time. On the other hand, yogurt can last at least two weeks before it gets spoiled.

Predicting how long fermented foods will last before spoiling is a challenge. There are simply a lot of variables that control the outcome of fermented foods. If everything is in ideal condition, here are some examples of the shelf life of some fermented foods:

#1: Fermented Alcoholic Beverages

Homemade alcoholic beverages are fermented with a yeast-based culture. Examples:

• beer
• wine
• cider

Typically, they last longer than other fermented foods. The fermentation becomes alcoholic as they age, and bacteria and yeasts can’t survive in an alcoholic environment.

Homemade beers normally have a shelf life of around four months.

Ciders might need to be refrigerated immediately after bottling to slow down the carbonation process so it will last longer. Usually, homemade ciders are at their finest state during the first four weeks after bottling.

The longer a wine ages, the better its taste will be. Always store homemade wine in cold and dark places. It’s best to let the wine age at least one year before drinking. Usually, wines have a shelf life of five years if stored under ideal conditions.

#2: Shelf-Life of Fermented Vegetables

Vegetables become very acidic as they ferment, and most of the harmful and unwanted bacteria can’t survive in an acidic environment. As the ferment ages, the vegetable will become much softer and more acidic. 

Cucumber pickles and sauerkrauts are known for their long fermentation time. And if the fermentation is good and stored at the proper temperature and in a dark place, they can last up to one year before getting spoiled.

NOTE: Wondering what the difference is between fermenting and pickling, and which is better? Read my article to find out!

Pickled vegetables’ shelf life depends on how you want to eat them. As mentioned before, pickled vegetables become softer and more acidic as they age, and also have changed:

• color
• texture
• taste

Most fermented vegetables can last six to twelve months, depending on the:

• vegetable type
• ingredient quality
• storage environment

Unlike sauerkraut, kimchi tastes best within three to five days of fermentation but can be stored for up to one year in the refrigerator.

These ferments can be stored for up to six months in the freezer before going bad:

• hot sauce
• salsa
• chutney

#3: How Long to Keep Miso

Miso is another fermented food that tastes better with age. Good miso is aged for at least one year and should be stored in the refrigerator once it’s opened to prevent it from spoiling. 

#4: Naturally Fermented Drinks

Examples of homemade fermented beverages that have a decent shelf life are:

• water kefir
• kombucha
• Jun

If stored in a refrigerator, they can last up to six months. But as they age, they taste more sour so enjoy them while their taste is great.

Factors That Determine the Shelf Life of Fermented Foods

As mentioned before, there are many factors that directly affect the process of fermentation. Some of them are given below:

#1: Fermentation Temperature is Important

Temperature is the most important factor that influences and has a direct effect on the fermentation process.

If the weather is hot, it will speed up the fermentation and decomposition process. On the other hand, a colder environment slows down the fermentation and decomposition of foods. This is why it is extremely important to store fermented foods in cold and dark places to maximize their shelf life.

#2: Salt Level in The Brine

Another factor that determines how long fermented foods will last is the salt level in the brine. If it is too low, it might speed up the fermentation process, and shorten the shelf life of the ferment.

If the salt concentration in the brine is high, it can significantly slow down the decomposition process.

#3: The Acidity Level Of The Ferment

All types of fermented food become acidic as they ferment. The acid level keeps harmful and unwanted molds and bacteria from growing, helping to preserve the food.

#4: Anaerobic Environment For Fermentation

Yeasts, molds, and bacteria grow rapidly in an oxygen-rich environment. The main point of fermentation is to inhibit the growth of harmful:

• yeasts
• molds
• bacteria  

For good fermentation, keep oxygen away from fermented foods and keep them submerged in the brine solution.

HOT TIP: Airtight jars are best for fermentation.

How to Tell If Fermented Food Is Spoiled

Has your fermented food gone bad or not? It’s easy to identify by observing some common signs, some you can tell just by looking. Here are some common signs of spoiled fermented foods:

#1: Discoloration Of Fermented Food

To identify spoiled fermented food, first carefully visually inspect the color of the food. Older fermented foods might appear a bit cloudy but are still ok.

If you notice anything that is not normal like a bright green cucumber turning black or grey, then there is a good chance it has gone bad.

This type of discoloration indicates that the food became contaminated during the fermentation process, and should not be eaten.

#2: Check for Mold or Yeast Formation

During the entire fermentation period, make sure that the fermenting foods are submerged in the brine and stored in a jar with an airlock like this sold on Amazon. This prevents the fermented foods from coming in contact with oxygen, which can trigger the growth of toxic mold and bacteria in the ferment.

Any mold is a sign that your fermented food is contaminated. Typically, molds are spotted on top of the food or on the lid of the jar, because bacteria can survive on salt brine. 

If you see mold, toss that batch of fermented food away and thoroughly clean and sanitize the jars before reusing them.

Sometimes you might notice a fuzzy white substance on fermented food that can be mistaken for mold, but is actually a yeast formation known as “Kahmâ€. They can be spotted on the surface of fermented foods and are not harmful to human health. 

The Kahm yeast can be scraped off of the surface and the ferment can be eaten as normal. Although, you need to keep an eye on the ferment as it can come back easily.

#3: A Bad Smelling Ferment

Check if the fermented food is bad or not by the smell. Fermented foods go bad mainly because of harmful bacteria, which produce a very bad smell. In some cases, the smell will be so foul that you won’t be able to withstand it.

The harmful bacteria release gases which is the source of the foul smell in your fermented food. If the smell lasts long even after keeping the jar open for a while, the food might be contaminated. 

Over-fermented foods can stink, but it doesn’t mean that they are bad. If you notice that the smell is different than normal, then there is a problem with the food, and throwing it away is a good idea.

#4: Foul or Weird Tasting Ferment

The last sign of bad fermented food is a foul taste. If the taste is somewhat off or is not the usual taste, then there is a good chance that the ferment has spoiled. In this case, it is not a good idea to eat it.

Is it Safe to Eat Spoiled Fermented Food?

It is not safe to eat fermented food that has spoiled. The main reason for eating fermented food is the health benefit it provides. Fermented foods can help improve digestion and boost immunity.

It is not recommended to consume spoiled fermented food since it can cause health issues. Fermented foods go bad mainly due to harmful bacteria growth and when consumed can cause food poisoning.

How to Prevent Fermented Food From Going Bad

Below are some things that you can do to prevent fermented food from going bad:

#1: Properly Clean and Sanitize Fermenting Equipment

It is essential to clean and sanitize the jars thoroughly before starting any sort of fermentation, especially when preparing to brew beer or wine. 

First, wash the jar thoroughly with hot water and dish soap. Use a brush to get rid of any particles inside the jar, then rinse it with tap water. This is enough cleaning to ferment vegetables. 

For brewing alcoholic fermented drinks, some extra cleaning and sanitizing is necessary. Once the jar is cleaned using the method mentioned above, soak it in bleach water. To do that, pour one tablespoon of bleach into a large bowl and fill it with water.

Then simply submerge the jar entirely into the bleach water and soak it for a few minutes. Then, rinse it with tap water. Bleach will kill all the bacteria in the jar. 

#2: Use Good Quality Ingredients

Always use the best quality ingredients. If there is anything wrong with the ingredient like a portion of the vegetable is bad, then cut out the bad portion and get rid of it.

Store-bought vegetables can contain preservatives like chlorine. Supermarkets do this to keep the food fresh for a longer period. Avoid supermarket foods for fermentation, because the preservatives will hinder the growth of good bacteria during fermentation and lead to spoilage.  

This is why you have to be very selective about the ingredients used to ferment. The best way is to buy organic ingredients directly from farms. Also, wash and clean the vegetables thoroughly before fermenting.

#3: Maintain The Right Fermentation Temperature

While fermenting, keep a close eye on the temperature. If it is too warm, it can speed up the fermentation process, and the ferment will be slimy. 

On the other hand, if the temperature is too cool, it can slow down the fermentation process significantly. What usually takes seven days will take more than ten days if the temperature is too low.

The ideal temperature for fermentation is between 65-72 degrees Fahrenheit. During summertime, maintaining this temperature might be a bit tough. Keep your fermentation jar in a cold and dark place, like in the basement at that time. 

#4: Brine Strength is Important

The strength of the brine is also one of the factors that affect the shelf life of fermented foods. The salt brine strength should be such that no harmful bacteria can grow in the jar. Most fermentation recipes recommend a 2-3% brine solution relative to the weight of the ingredients. 

For some vegetables, the required salt concentration for successful fermentation can increase up to 5%. So, whatever recipe you are following for your fermentation, make sure that the salt concentration is within the recommended limit. 

NOTE: Always keep your ingredients submerged under the brine. This will significantly decrease the chance of spoilage.

#5: Avoid Chlorinated Water

Chlorine is used as a cleaning agent that kills almost all types of bacteria strains in water. This is what makes chlorinated water unsuitable for fermentation purposes.

If you use chlorinated water for fermentation, it will kill all the bacteria during the fermentation process, whether good or bad. 

Also, chemically treated water contains strains of bacteria that can withstand chlorine. If this type of water is used, then harmful bacteria will grow during fermentation, and the fermented food will go bad.

This is why you should always use filtered water that is free from any type of chemical or contamination during the entire fermentation process. By doing so, you will be able to create a high-quality brine solution that will be able to keep your fermented food safe for a long time.

Conclusion

Fermentation is an easy way to preserve various types of food. To prevent spoilage, before fermenting make sure to:

• clean and sterilize everything properly
• avoid chlorine-treated water
• maintain a suitable temperature

You might also be interested in:

• What You Need for Fermentation: Essentials & Nice to Haves
• No Salt? Ferment Your Foods Anyway!

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 just started your kombucha journey, but have heard some horror stories about its potential to explode, understandably you might be a bit nervous about it! Is there a way to prevent a kombucha explosion in your kitchen? What makes kombucha explode in the first place?

Kombucha is not likely to explode in the fridge as cool temperatures slow down or even completely stop the fermenting process. The only way kombucha will explode in the fridge is if the brewer does not take a few factors into account, like the quality of the bottles used.

Kombucha goes through an extensive fermentation process in order for it to get to a place where it’s ready to consume and enjoy. Are there dangers to be concerned about when making homemade kombucha?

Can Kombucha Explode?

You might be surprised to hear that kombucha can actually explode. Sugar and yeast fermentation builds up so much more pressure than standard fermented vegetables, which can be dangerous.

NOTE: To learn more about fermenting vegetables, read my article on how to ferment ANY vegetable with success!

The bacteria and yeast in the kombucha culture convert the sugars in the sweet tea into a mixture of:

• lactic acid
• a tiny amount of alcohol
• a large amount of carbon dioxide (CO2)

Sometimes the amount of carbon dioxide is a bit too much, and this can cause a kombucha explosion.

Once the fermentation has begun, it does not stop on its own without outside help from you. Unless you slow down the fermentation process, it will simply continue. This means that the kombucha fermentation will keep producing carbon dioxide nonstop until the sugar is exhausted. 

Carbon dioxide can cause a considerable amount of pressure on the kombucha container. If you do not take a few proper precautions, the pressure can cause an explosion as the gas has nowhere to go.

Can Kombucha Explode In The Fridge? 

Kombucha will most likely not explode in the fridge as it is quite sensitive to colder temperatures. The fermentation process usually slows down or completely stops as the temperature drops. 

However, still keep an eye on the kombucha when it is in the fridge, especially if you haven’t released the carbon dioxide from the bottles before placing them in the refrigerator. 

As the fermentation process slows down, it does still produce some carbon dioxide in a lesser amount until the process stops completely. 

The new carbon dioxide will join the rest of the bottle and can even cause a significant amount of pressure on the bottle, which could still cause the bottle to explode in the fridge.

Although kombucha exploding in the fridge is usually caused by factors that the maker did not take into account, it must be treated on a case-by-case basis.

How To Prevent Kombucha From Exploding

There are some ways to prevent kombucha from exploding during the fermentation process. These few tips are useful in ensuring that you get the full harvest of kombucha tea and keep all your bottles intact at the same time.

Tip #1: Burping The Bottles

One good way to help prevent an explosion is to do something that is called burping the bottles. This allows some gas to escape from the bottle, which in turn releases a noticeable amount of pressure from the bottles too. This can prevent an explosion from occurring.

To burp kombucha bottles, loosen the caps of the bottles just enough to let air come out. This will release the pressure in the bottles while allowing for the fermentation process to continue at the same time.

HOT TIP: Most seasoned kombucha makers will advise that you burp your bottles every day or every other day while your kombucha is fermenting. 

Tip #2: Refregerate the Kombucha

Refrigerating kombucha can also prevent the bottles from exploding. As mentioned above, kombucha will stop the fermentation process when it is kept at a cold temperature. This stops the fermentation process from making too much carbon dioxide.

If you like a specific amount of flavor to your kombucha, refrigeration will also prevent the flavor from changing so it will turn out just the way you like it.

Tip #3: Use Quality Fermenting Equipment

Use quality glass fermenting bottles (I like these ones on Amazon) or containers to ferment kombucha. If the bottles are strong enough and you leave enough space at the top of the bottle, then this will help prevent the bottles from exploding.

Tip #4: Keep Kombucha in Ideal Temperature

Just as cold temperatures can slow down or even stop the fermentation process, on the other side of the scale, warm-to-hot temperatures can speed up the fermentation process. This causes excess pressure on the bottles and could cause an explosion. 

The ideal temperature to ferment kombucha is between 75 to 78 degrees Fahrenheit. This will ensure that the fermentation process does not go too fast or too slow, keeping it at a manageable pace so the brewer can keep up.

Tip #5: Don’t Add Too Much Sugar

Do not add too much sugar to the kombucha, especially during the second ferment. Adding too much sugar will make the yeast work double time. This will produce more carbon dioxide, and put pressure on the bottles, even if you put the bottles in the fridge.

Tip #6: Leave Headspace in The Bottles

When bottling kombucha, make sure to leave one to two inches at the top of the bottle. This will leave some space for carbon dioxide to be stored without putting pressure on the bottle.

NOTE: If you follow these tips, they will help prevent exploding kombucha bottles and the sticky mess that comes with them!

Is Your Kombucha Carbonated Enough?

To carbonate kombucha, you will need to do what is called a second ferment. This involves placing the kombucha into airtight bottles and adding sugar to them, in the form of:

• fresh fruit pieces
• fresh fruit puree
• regular plain sugar

Then seal the bottles and let the fermentation begin.

NOTE: Some carbonation can occur in the first fermentation. However, most of the carbonation happens in the second fermentation.

If you do not want to go through the whole fermentation process again to carbonate the kombucha, then the good news is you don’t have to! Flat kombucha has the same health benefits as fizzy kombucha so you won’t miss anything if it’s not carbonated.

Is there such a thing as getting too much fizz, though? The answer is not really as long as you use the right amount of sugar during the second ferment, then you do not need to worry about over-carbonating your kombucha. The fermentation process will stop naturally once the food source (the sugar) is finished. 

If you are having trouble with your kombucha not being carbonated enough, then there are a few things that can help get it bubbling.

Stir the kombucha before you bottle it to loosen the yeast from the bottom of the container. This will help evenly distribute the yeast in the bottles to ferment them properly.

Also, ensure that you dry the bottles properly once you have cleaned them, as this will ensure that there is a good seal on your bottles.

Do not burp your bottles too often, as this will release the carbonation from the bottle and could cause the kombucha to be more on the flat side.

These few tips should help you get the kombucha carbonated just how you like it. 

Conclusion

Kombucha can explode due to many causes, and it is necessary to watch out for this phenomenon when making kombucha since an exploding bottle can be messy and dangerous.

In some cases, refrigeration may help the kombucha to not explode and can be beneficial in keeping the flavor to your liking.

If you are careful and use the right equipment, and follow a recipe from an expert to the tee, then you should be able to avoid an explosion in your kitchen or fridge.

You might also be interested in:

• Can You Second Ferment Kombucha With Jam?
• Can You Ferment Kombucha in Plastic?

It is exciting and fun to experiment and make homemade kombucha. It only takes two essential pieces of equipment to make it, a brewing container and a cover. The material of the container chosen to ferment the kombucha can impact its quality.

It is not recommended to use plastic containers to make kombucha, because plastic is easily damaged. Scratches or marks on the container can house bacteria, and plastic can release harmful chemicals that can sabotage the kombucha SCOBY.

There are two fermentation processes to make kombucha, and plastic containers can only be used temporarily for one of the processes. When choosing a container, consider the size of the opening and the jar’s capacity. There are other pieces of equipment that can be purchased to make kombucha, but it is not essential.

Is It Safe To Make Kombucha In Plastic Containers?

It is highly recommended not to use plastic containers to make your kombucha, mostly during the first fermentation process. There are many reasons why plastic should not be used, which include:

1. The plastic releases chemicals, like BPA, into the mixture that can destroy the kombucha. The Symbiotic Culture of Bacteria and Yeast (SCOBY) can be damaged by the chemicals released from the plastic because they are very sensitive. This is very important in the first fermentation.
2. Plastic can be damaged easily with scratches and marks where bacteria can easily sit and grow. 
3. The amount of time the kombucha sits in the plastic container and how often the plastic is used will also have an impact. During primary fermentation, the container will be used for 6-10 days. 

Over an extended period, the plastic will get damaged from the acidity and release harmful chemicals. This increases the more it is used so it should be avoided.

If you really prefer plastic containers, it’s best to use one meant to brew wine, you can purchase one on Amazon. The plastic used in these containers can handle acidity better.

HOT TIP: It is highly recommended to never use cheap plastics when brewing kombucha.

You can consider using plastic containers temporarily for the second fermentation period only. It is not as harmful due to the change in acidity and SCOBY concentration in the kombucha during this stage.

TOP TIP: Learn all you need to know about flavoring kombucha in my full guide!

What Containers Should Be Used To Make Kombucha?

When making kombucha, it is imperative to select the right material for the container you use because it can impact the brew’s quality and flavor. It can also affect the person’s health who will be drinking it because chemicals or harmful bacteria may leach into it.

These are the best materials to use to make kombucha:

#1: Glass Containers

Glass is the best material to make kombucha because it can’t get damaged easily or scratched where bacteria can live. Glass does not release harmful chemicals that damage the kombucha, or react to the acidity of the blend, which is why it doesn’t wear and tear as quickly. 

These glass containers are well-priced on Amazon and are simple to purchase. You can also find them in many different shapes and colors. With these glass jars, you can see the process of fermentation nicely as the kombucha brews. 

For a continuous brew system, it’s best to get a larger jar with a spigot with a tap on the jar used to pour the kombucha, like this one from Amazon. It is vital to get a spigot made from: 

• food-grade plastic
• stainless steel
• wood

HOT TIP: Avoid containers made of cheap plastic or metal as this can destroy the Kombucha SCOBY. 

#2: Ceramic Containers

To ferment kombucha in a ceramic container, choose one made with a food-grade glaze inside the jar, like this one from Amazon. It is essential to have a glaze that doesn’t contain lead that can damage the kombucha and be unsafe for consumption.

A ceramic jar is an excellent choice if you would like to use a continuous brewing method. This type of container also looks really nice on the kitchen counter!

#3: Porcelain Containers

Porcelain jars are safe to use for making kombucha. It is crucial to make sure the glaze is food-grade to prevent any contact with lead. Porcelain containers that are not food-grade, such as vases and decorative pottery, should be avoided.

#4: Oak Barrel

An oak barrel like this one on Amazon can be a lovely container to use as it looks quite fancy! Using an oak barrel impacts the flavor profile of kombucha with a unique woody flavor, which is very tasty. 

What Should Not Be Used to Make Kombucha

Some types of containers are not recommended for brewing kombucha, as they can damage it. It is useful to know what these are to make sure they are avoided. These include: 

1. Plastic should not be used at all for the first fermentation, as discussed above. 
2. Crystal jars should not be used as they contain lead that can be harmful to the kombucha.
3. Jars made of metal should be avoided because metal containers can be detrimental to kombucha.

NOTE: The only metal that could sometimes be considered for brewing kombucha is stainless steel jars since they are strong and cannot be damaged easily. They are expensive but easy to clean and safe to use. Glass is still preferred.

Can Plastic Containers Be Used In The Second Fermentation?

During the second fermentation process, there are a few containers that you can consider to store your kombucha. In this stage, it is crucial to choose an airtight container that can close properly to ensure that the brew will maintain its carbonation. 

The best kind of container to use for the second process is glass, as it is the most resilient and reliable for both stages. I recommend glass flip-top bottles with a plastic lid, like these sold on Amazon. If you cannot purchase glass bottles or do not get them in time, you can also try leftover store-bought kombucha bottles or bottles that have already been used for other drinks. 

What Containers Can Be Used For Second Fermentation?

Sometimes we are not able to get the correct containers in time, or they are just too expensive. Here is a list of different bottles (some found on Amazon) you can use as a second option:

• Wine bottles: a cork or wine stopper is needed to seal them correctly. 
• Already used store-bought kombucha bottles. 
• Plastic soda or water bottles. 
• Beer bottles that have been cleaned and a lid will be needed for these. 
• Beer growlers. 
• Mason jars with plastic lids. If they do not have plastic lids, then wax paper can be used between the lid and jar. 

Before using any second-hand or already used jars, it is crucial to ensure all jars or bottles are cleaned and dried correctly and not damaged. Make sure the lids close adequately to ensure it is airtight to facilitate carbonation. 

You can use plastic jars if you need to in the second fermentation process, but remember they are still not the best option. Plastic bottles can be used for a short period in the second fermentation. Since the SCOBY is removed it reduces the damage to the plastic that releases harmful chemicals. 

If you decide to use plastic, it should only be used for a short period until you can purchase the correct bottles. It would be best to use plastic bottles only once because the more they are used, the more damage occurs.

Conclusion

Kombucha is a healthy drink with probiotics. The type of container used to make it can impact its contents, glass is best used for both primary and secondary fermentation.

Other important things to consider are the size of the container and its volume because these impact the rate of fermentation. 

A container cover is also needed when making kombucha for the first fermentation as it helps protect it and the SCOBY. There are many options to use as a cover, and other supplies can be purchased but are not vital to have.

You might also be interested in:

• Can You Second Ferment Kombucha With Jam?
• Can Kombucha Explode in the Fridge?