Easy to make, lacto-fermented vegetables are true allies for enriching our diet with natural probiotics.
Low-cost ancestral method, this culinary technique allows you to transform vegetables by adding a unique flavor and gives them an extended shelf life.
What health benefits do they really offer? How can you successfully make your first jars?
I explain here all the nutritional benefits of fermented vegetables and give you my tips for making them yourself and making them delicious.
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1. Protected intestinal transit
A source of probiotics, lacto-fermented vegetables provide us with beneficial gut bacteria. And because vegetables contain fiber, they also have prebiotic properties, and in turn feed these microorganisms born of fermentation.
Il est difficile de quantifier le nombre de probiotiques contenus dans un bocal. Cependant, plusieurs études dont l’une réalisée en 2017, ont démontré leurs bénéfices sur la santé intestinale :
- helps fight constipation and diarrhea
- improved balance of gut flora
- improvement of symptoms in cases of irritable bowel syndrome and other intestinal inflammations
2. Very useful digestive enzymes
The fermentation of vegetables leads to the production of natural enzymes that aid digestion.
I therefore recommend lacto-fermented vegetables to people suffering from digestive disorders or who have difficulty digesting certain foods. They can offer a natural solution to soothe discomfort.
For example, regular consumption of lacto-fermented vegetables helps to better tolerate lactose thanks to the activation of an enzyme: lactase.
3. Better bioavailability of vitamins and minerals
These enzymes help break down food and thus allow for a more efficient absorption of nutrients.
Fermented vegetables are often richer in vitamins C and B, two key elements for energy and strengthening the immune system.
Some antioxidant compounds are also better preserved and strengthened in their protective action for the body.
4. A strengthened immune system
The intestine houses nearly 70% of the immune cells in the human body. By promoting a healthy microbiota and better digestion, lacto-fermented vegetables help improve our immune defenses.
Also, the vitamins contained in fermented vegetables, such as vitamin C, help protect the body against certain bacteria and some viruses.
This is demonstrated by this scientific study conducted for the journal Nutrients. It describes the potential antimicrobial and immunomodulatory effects of fermented lactic acid bacteria.
5. A healthy and eco-friendly choice for preserving vegetables
By choosing this technique, you can preserve your vegetables for several months without compromising their nutritional benefits. Once the jar is opened, they will keep for up to 15 days.
Without preservatives or additives, and without the need for refrigeration, this method is also ideal for combating food waste by turning an unused vegetable into a tangy condiment.
Healthy, eco-friendly and economical, lacto-fermentation is accessible and beneficial to everyone’s health.
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My tips for making your lacto-fermented vegetables
Choose the right vegetables
Not all vegetables are suitable for fermentation; the ones to favor include, for example, root vegetables.
Here are the best vegetables for your jars:
- carrot
- radish
- beet
- cabbage
- cucumber
- zucchini
- eggplant
- garlic
- onion
- pickles
Feel free to mix several of them in the same jar or not. I recommend choosing fresh, undamaged vegetables, preferably organic. This limits pesticide residues.
As soon as you are about to prepare them for fermentation at home, wash them thoroughly and cut them into pieces.
Salt: a key player
Salt plays an essential role in lacto-fermentation, as it helps create an environment conducive to the growth of lactic acid bacteria.
It also prevents the appearance of other undesirable bacteria like molds and therefore helps preserve them better.
Preferably choose a non-iodized sea salt and use on average 30 g of added salt per 1 liter of water. You can, of course, adjust according to your taste as you try different batches.
Putting into jars
First, place the pieces of vegetables in a glass jar that has been thoroughly cleaned with boiling water and air-dried.
At this stage, you can add additional flavors: spices, herbs, and/or aromatics.
Cover them with salted water, making sure they are completely submerged under the liquid. You can then close the jar so it’s airtight.
Then, place the jar at room temperature for 3 to 7 days, avoiding exposure to direct sunlight.
Depending on your taste and texture preferences, you can continue fermenting for up to 4 weeks at a slightly cooler temperature (15–20°C).
Observation and patience
Fermentation is a natural process that takes time. You need to allow the bacteria to do their work, from a few days up to a month.
During the first days, you may see gas bubbles forming, a sign that fermentation is working.
To avoid disrupting the process, do not open the jar during this period. And if you want to stop the fermentation naturally, simply place it in the fridge.
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My tips and recipes for enjoying your lacto-fermented vegetables
As a seasoning
A pronounced tangy taste, slightly piquant and salty, their fermented flavor can initially be unsettling.
They can indeed serve as a condiment or seasoning. Add them to a salad, on toast, or in a sandwich.
As a side dish
For a more original twist, you can replace traditional vegetables with their lacto-fermented versions in a dish like the cabbage in the famous Alsatian sauerkraut.
When cooking them, maintain a gentle heat and cook slowly so as not to stress the probiotics produced by the bacteria and to enjoy their benefits: simmered, braised…
Consume up to once per day
Dare to discover them and incorporate them into your eating routine, several times per week up to once a day for a positive effect on the body.
Despite the term “lacto-fermented”, which actually refers to lactic acid produced by bacteria from naturally occurring sugars, lacto-fermented vegetables do not contain any lactose. Therefore, they are perfectly suitable for people with intolerances or allergies. Enjoy your meal!
Sources and scientific studies
Marco, M. L., Heeney, D., Binda, S., et al. – “Health Benefits of Fermented Foods: Microbiota and Beyond.” Frontiers in Microbiology, 2017
Harsh Mathur, Tom P Beresford, Paul D Cotter – Health Benefits of Lactic Acid Bacteria (LAB) Fermentates – Review Nutrients, 2020
