The Many Health Benefits of Fermented Foods

As the Vegetables Sit in Their Salty Brine, Lactobacillus Bacteria and Other Flora That Are Naturally Present on Vegetables Consume the Starches in Those Vegetables and Convert Them into Carbon Dioxide and Lactic Acid. “Hundreds of Types of Bacteria Are Involved in the Fermentation Process, and Each One Adds to the Flavor Profile, ” Notes Kirsten Shockey, a Homesteader from Southern Oregon. over Time, the Co2 Evaporates Away, Leaving Behind the Two Lactic Acids (Which Gives Fermented Veggies a Delicious, Tart, Sour Flavor) and a Ton of Beneficial Bacteria.

4 Delicious Fermented Vegetable Recipes

Women First Spoke with Have Fermented Everything from Carrots, Celery, and Green Beans to Asparagus, Beets, and Even Herbs. Try One of These Recipes to Get Started.

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Donna’s Carrot Cake in a Jar

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Donna’s Dill Pickles

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Tess’s Beets and Cabbage

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Success Secrets from Fermenting Pros

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Keep Veggies Under the Brine with Ease.

As Long as Veggies Are Submerged in Brine, Bad Bacteria Can’t Grow on the Surface. That’s Why Kirsten Shockey Suggests Filling a Small Zip-Top Bag with Rice and Placing at the Top of Jars to Weigh Down the Veggies.

Prevent Messy Leaks with Special Lids.

Co2 Buildup Causes Brine to Overflow. That’s Why Jami Boys Likes Easy Fermenter Wide Mouth Lids ($25 for 3, Amazon. Com), Which Release Co2 with the Push of a Button.

Turn Veggie Prep into a Party.

A Processor Makes Quick Work of Shredding Veggies, Says Tess Masters, Who Likes to Throw Fermenting Prep Parties with Friends: “We Have a Blast Shredding and Filling Our Jars. ”

Fermentation Success Stories

As a Teenager, Tess Was Diagnosed with the Epstein-Barr Virus. “I Didn’t Have Any Horrible Symptoms, but I Did Experience Extreme Lethargy, ” She Recalls. “I Was Tired All the Time, and I Had Uncomfortable Digestive Issues. ” Tess’s Father Took Her to See a Naturopathic Doctor, Who Recommended Adding Fermented Vegetables to Her Diet. “This Was a Serious Game Changer for Me, ” She Raves. “My Entire Life Changed. I Had More Energy, I Felt Better All the Time and I Hardly Ever Got Sick… So I’ve Just Never Looked Back. I’ve Been Making My Own Sauerkraut for More Than 30 Year's Now, and I Think Cultured Vegetables Are the Number One Way to Boost Your Immunity. ”

“This Changed My Life! ”

As a Teenager, Tess Was Diagnosed with the Epstein-Barr Virus. “I Didn’t Have Any Horrible Symptoms, but I Did Experience Extreme Lethargy, ” She Recalls. “I Was Tired All the Time, and I Had Uncomfortable Digestive Issues. ” Tess’s Father Took Her to See a Naturopathic Doctor, Who Recommended Adding Fermented Vegetables to Her Diet. “This Was a Serious Game Changer for Me, ” She Raves. “My Entire Life Changed. I Had More Energy, I Felt Better All the Time and I Hardly Ever Got Sick… So I’ve Just Never Looked Back. I’ve Been Making My Own Sauerkraut for More Than 30 Year's Now, and I Think Cultured Vegetables Are the Number One Way to Boost Your Immunity. ”

“I Cured My Gas and Bloat. ”

Painful Gas, Bloat, and Irregular Bowel Movements Started to Plague Jami in 2016. “It Was Uncomfortable to Sit for Long Periods of Time, and It Became Really Frustrating. I Wondered If It Would Ever End, ” Recalls Jami, Who Blogs at Anoregoncottage. Com. She Started Talking with Doctors and Reading Books About Health, and Discovered That Sometimes the Body’s Digestion Simply Slows with Age. So She Experimented with Probiotics and Eventually, Fermented Foods — and That’s When She Experienced Relief. “About Two Months After I Started Eating the Fermented Foods, I Realized, Oh! I Haven’t Had Painful Gas in a While! This Really Works! ”

“I Slimmed to My Happy Weight. ”

As a School Teacher, Thea Struggled to Stand in Front of the Classroom All Day. “This Isn’t Working at My Current Weight, ” She Remembers Thinking. I Need Energy for My Kids — the Ones Here and the Ones at Home. That’s When Thea Started Fermenting and Enjoying Her Own Pickles. “They Kept My Appetite in Check, ” She Shares. “And over the School Year, the Weight Just Kind of Fell off My Frame. ” Now Thea Has More Energy Than She Knows What to Do with — and Her Kids (At Home and at School) Have a Hard Time Keeping up with Her!

What Happens If You Accidentally Eat Mold?

How to Ferment Vegetables and Easy Fermented Vegetable Recipes

Q: How to Ferment Vegetables

“Fermentation Is a Simple Equation: Salt + Vegetables + Time = Yum, ” Says Kirsten Shockey, Coauthor of Fermented Vegetables ($19.56, Amazon).

By Marcus Vance

• Oct 9, 2026 • 11 min read

How to Ferment Vegetables and Easy Fermented Vegetable Recipes

Direct Answer • Key Takeaway

Move Over, Canning! Women from Coast to Coast Are Trading the Old-School Preservation Method for an Easier Technique That Makes Veggies Even More Nutritious and Delicious. Find out How It’s Helping Them Revitalize Their Health — and How You Can Reap the Benefits, Too!

Marcus Vance

Cybersecurity & Digital Privacy Researcher

Marcus Vance is a cybersecurity auditor and technology writer dedicated to educating the public about online safety, data privacy regulations, enterprise security, and emerging cyber threats.

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