Fermented vegetables ... maybe it sounds like something from grandma's time, but did you know it's one of the best ways to support your gut health? Whether you've been a fan of sauerkraut and kimchi for years, or are just starting to get curious, here's everything you need to know about fermented vegetables.
What are fermented vegetables and why are they so healthy?
Fermented vegetables are fresh vegetables that have undergone a natural fermentation process using lactic acid bacteria. This process not only provides a delicious sour taste, but it is also bursting with probiotics - live microorganisms that support your gut flora.
Specifically, what does that mean?
✔ Better digestion and less bloating.
✔ Stronger immunity (70% of your immune system is in your gut).
✔ More energy and fewer sugar dips.
And the best part? It's pure nature - no preservatives, no additives. Just vegetables, salt and the magic of fermentation.
Which vegetables are most often fermented?
Actually, you can ferment almost all vegetables, but some are real standouts:
✔ Sauerkraut - the classic, packed with vitamin C.
✔ Kimchi - spicy, Korean and super good for your digestion.
✔ Fermented carrots - slightly sweet and crunchy.
✔ Fermented beet - full of antioxidants.
✔ Fermentation of bell bell pepper, cauliflower and celery - surprisingly fresh and crunchy.
Want to experiment yourself? Start with a simple sauerkraut or carrot fermentation. You only need two ingredients: vegetables and salt.
Where to buy fermented vegetables full of probiotics?
Not all fermented products are the same. In the supermarket, you often find pasteurized sauerkraut, and it no longer contains live bacteria. Sin.
Want real fermented vegetables full of probiotics? Then you have to go to specialized stores or to us: ➡ Fermentistas Klejman - artisan fermented vegetables
Our products are raw, pure nature and handmade in our workshop in Wilsele, in Belgium.
How do you make fermented vegetables? A simple recipe
Fermenting yourself is easy and fun. Here is a basic recipe:
What do you need.
✔ 1 white or red cabbage (or any other vegetable of your choice)
✔ A clean glass weck jar
✔ 15 g of unrefined sea salt per kilo of cut vegetables
Here's how to do it:
- Chop the cabbage with a sharp knife and mix with the salt.
- Knead the salt well until moisture is released.
- Put everything firmly into the sterilized jar and make sure the vegetables are covered in juices.
- Let ferment for 21 days at room temperature.
Tip: Then store it in the refrigerator and taste.
Frequently asked questions about fermented vegetables
How long do fermented vegetables stay good?
➡ Unopened for up to even 1 year, opened always store them in the refrigerator for about 6 weeks.
How do I know if my fermentation has failed?
➡ Does it smell rotten? Do you see mold? Then better not eat it.
Ready to give your gut a boost?
✔ Buy our fermented vegetables full of probiotics here →. Shop now
✔ Or sign up for a workshop and learn to ferment with us →. Fermentation Workshop
On April 1, our cookbook will be published “Fermentista - The healthy power of fermented vegetables”, with 40 recipes for eating fermented vegetables daily and dozens of recipes for learning to ferment yourself.
One spoonful a day is all you need.
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