If you have a bubbly bottle of Champagne, a robust hunk of blue cheese, a creamy tub of Greek yogurt, or a bottle of delicious sparkling kombucha in your kitchen—guess what? You’re on the cutting edge of an emerging food trend: fermentation, and we couldn’t be happier for you.

Why?

Because processed foods have flooded the Western diet—and we’re all paying for it with our health.

After the Industrial Revolution, processed foods’ convenience and affordability propelled them to prominence on dinner plates. With the invention of refrigeration and food additives, we drifted away from traditional food preservation staples like fermentation—but that’s changing, and fast!

Recent data show that fermented food consumption in the U.S. rose a stunning 149% in 2018 alone.

The problem with a Western diet is that it’s laden with cheap and processed fast foods. This is contributing to a health crisis with skyrocketing rates of obesity, heart disease, and diabetes.

And that’s precisely why you should be ditching quick fixes in your diet and swapping in highly beneficial lacto-fermented foods if you want to enjoy the quality of health our great-grandparents once had.

Our ancestors knew this one universal truth—good things take time.

What is Lacto-Fermentation?

Do you love the bright and tangy flavor of kimchi, sauerkraut, or pickles? If so, you’re enjoying the hallmark flavor of lacto-fermentation.

What was once a simple food-preservation method has exploded into a full-blown health-food craze.

Lacto-fermentation is probably how your great-grandparents preserved their summer harvest and requires nothing more than vegetables, salt, water, and a little patience.

With more of us staying closer to home these days, fermentation is reemerging as a hobby that boosts immunity and connects us with our shared past. There are over 1 million posts tagged #fermentation on Instagram as we write this.

The History of Fermentation

Fermentation is as old as humanity. It’s been reported that ancient Chinese dynasties used fermentation for rice wine as early as 4000 BC. But historians believe we were fermenting things for MUCH longer than that.

Since records of many ancient civilizations are lost to history, we don’t know exactly when humans started purposefully fermenting food and drink.

Still, it’s important to remember fermentation happens without human intervention as well. Yeast, just one microbe responsible for fermentation, has been around for at least 80 million years.

How does Lacto-Fermentation Work?

This straightforward process happens in two stages:

Stage 1— In stage one, you submerge your choice of vegetables in a brine solution (salt and water). You want your brine to incorporate enough salt to kill off harmful bacteria but allow lactobacillus (good bacteria) to flourish.

Note: Lactobacillus is the same strain of good bacteria used in most probiotic supplements.

Stage 2—In stage two, the fermentation begins. This happens when Lactobacillus bacteria start converting the lactose and other naturally present sugars in your vegetables into lactic acid.

Once fermentation begins, the environment becomes acidic—safely and effectively preserving your food.

That’s it.

Sanitization is Key

The main thing to remember when it comes to fermentation of ANY kind is sanitation. It may sound counterproductive to meticulously clean your kitchen before letting bacteria do its thing with a batch of vegetables—but don’t miss this step.

You need to be sure your environment, hands, clothes, vessels, and kitchen tools are all sanitized to avoid introducing unfavorable bacteria that could throw your entire fermentation project out of whack.

Remember—fermentation is all about keeping the good bacteria in and the harmful bacteria out.

Top 5 Health Benefits of Lacto-Fermented Foods

The complex umami flavors of fermented foods have been known to arouse the palates of foodies around the globe, but don’t forget these health-boosting benefits, especially if you suffer from chronic pain, inflammation, or autoimmune issues:

1. Digestive Health— The good-for-you bacteria in fermented foods positively affect your digestive tract. Studies have found fermented foods to be beneficial in treating and preventing gastrointestinal diseases, minimizing the uncomfortable effects of irritable bowel syndrome, and ensuring regularity. If you frequently have gut troubles, be sure to stock up on your favorite ferments and enjoy them frequently.
2. Immune System Support— The connection between gut health and immunity is undeniable—it’s all due to the high amounts of probiotics found in fermented foods. Many of your favorite fermented foods are also high in vitamin C, zinc, and iron—all good allies in the fight against cold and flu season.
3. Anti-Inflammatory Benefits—By keeping your gut health top-notch, you help reduce inflammation in your body. Research on sauerkraut has shown it to have antioxidant, anti-inflammatory, and chemopreventive action against certain types of cancer due to its specific phytochemicals.
4. May Help Prevent Some Cancers— A 2014 study showed that probiotic-rich fermented foods could work as a potential preventative measure to avoiding colorectal cancer—the second leading cause of cancer-related death in the U.S.
5. Reduces Stress and Anxiety— We’ve previously discussed the Gut-Brain Axis, but did you know that fermented foods can help you address the stress of anxiety? A 2015 study identified a link between probiotics found in fermented foods and reduced social anxiety symptoms in young adults.

New and exciting research on the health benefits of fermented foods is emerging every day. As this health food’s popularity takes off, we expect there to be exciting findings for years to come.

Your Fermented Foods Grocery List

Ready to start feeling the benefits of fermented foods? You can certainly ferment your own and save money; we’ve included a recipe at the end of this blog to get you kick-started.

But if you’re short on time, look for these easy-to-come-by fermented foods in your supermarket next time you take a shopping trip:

• Sauerkraut
• Kimchi
• Pickles
• Raw Cheeses
• Yogurt
• Kefir
• Kombucha
• Tempeh
• Miso
• Apple Cider Vinegar
• Sourdough Bread

*Note:  Not all these foods are specifically lacto-fermented, but eating fermented food of any kind is hugely beneficial to your health.

For Better Health, Eat Like Your Great Grandparents

Here we are today, faced with difficult diet decisions at every turn—what do you do? Eat like your great-grandparents.

They almost certainly enjoyed the complex flavors and many health benefits of fermented foods regularly, especially during the dark, cold months of winter.

Please reach out if you would like to learn more about the essential role nutrition plays in your health and healing. Our private membership program and online training community provide you with the guidance and support you need to achieve a happy, healthy, and pain-free life once and for all.

Recipe—Lacto-fermented Carrots:

Enjoy these tangy carrots as a snack, tuck them into a sandwich, or serve a small portion alongside lunch or dinner.

The preparation guidance below draws on University of Minnesota Extension’s general vegetable-fermentation guidance. This recipe is intended for refrigerated storage, not shelf-stable canning.

Ingredients

• Fresh carrots, washed, trimmed, and cut into evenly sized sticks or rounds
• 4 cups drinking-quality water
• 2 tablespoons canning or pickling salt
• 1 tablespoon freshly grated ginger per jar, optional

Equipment

Use a clean quart-size glass jar, a food-safe fermentation weight, and a fermentation lid with an airlock. You’ll also need a thermometer and a food-appropriate pH meter to monitor temperature and acidity. You may not need all the prepared brine for one jar.

Directions

Prepare the brine. Dissolve the salt in the water. If you warm the water to help dissolve the salt, let it cool before using.

Pack the jar. Add the carrots and optional ginger, leaving room for the brine, fermentation weight, and the headspace required by your fermentation lid.

Keep the carrots submerged. Pour in enough brine to cover the carrots by 1–2 inches. Add the weight to keep every piece below the surface.

Fit the fermentation lid. Follow the manufacturer’s directions for the airlock, which allows gas to escape while limiting incoming air.

Monitor fermentation. Keep the jar away from direct light, ideally at 68–72°F. University of Minnesota Extension recommends allowing approximately 3–4 weeks, monitoring acidity throughout. Its general completion guidance is a pH of 4.6 or below with bubbling stopped. Taste alone cannot confirm safety.

Refrigerate after fermentation. Keep the finished carrots refrigerated and use clean utensils when serving. Refrigeration slows fermentation rather than stopping it completely.

Do not taste a batch that smells rotten, develops mold, or becomes slimy. Discard questionable food rather than trying to rescue it. For another vegetable, use instructions appropriate to that vegetable instead of assuming this recipe’s proportions and timing will apply.

What Are the Benefits of Fermented Carrots?

The benefits of fermented carrots begin with the carrots themselves: they provide dietary fiber and, in orange varieties, beta-carotene. Fermentation adds a tangy flavor and can introduce live cultures, depending on how the carrots are prepared and stored.

These qualities make fermented carrots an interesting addition to meals, but they don’t make them a treatment for chronic pain or another health condition.

Fiber and Nutrients From the Carrots

Carrots contribute fiber, which helps support bowel regularity as part of an overall fiber-rich diet. Orange carrots also contain beta-carotene, a pigment the body can convert into vitamin A. Vitamin A supports normal vision and immune function.

Those nutrients are a reason to enjoy carrots whether they’re fresh, cooked, or fermented. Fermentation gives you another option at mealtime, although the final nutrient content depends on the ingredients, preparation, and portion size.

Live Cultures in Some Fermented Carrots

Lacto-fermentation happens when bacteria convert naturally occurring vegetable sugars into lactic acid. Carrots that haven’t been heat-treated after fermentation may still contain living microorganisms when you eat them, although the types and amounts vary between batches and products.

That’s different from saying every jar is probiotic. Probiotics are live microorganisms shown to provide a health benefit when consumed in adequate amounts. Many fermented foods contain live cultures that haven’t been studied to that standard.

When shopping, check the label for information about live cultures and whether the product has been pasteurized. Pickled carrots made with vinegar also aren’t necessarily fermented, even though they may have a similar tangy flavor.

What Research Says About Gut Health

A small Stanford clinical trial found that a diet containing a variety of fermented foods increased gut-microbe diversity and reduced certain markers of inflammation. The study involved 36 healthy adults assigned to either a high-fermented-food diet or a high-fiber diet.

That is encouraging, but the study did not establish those benefits for fermented carrots alone. Its findings also don’t show that eating carrots will relieve joint pain or treat an inflammatory condition.

Fermented carrots can be one food to enjoy within a varied diet, rather than something you need to eat in large quantities to improve your health.

An Enjoyable Way to Add Vegetables to Meals

One practical benefit is simply having another vegetable preparation you look forward to eating.

Try fermented carrots alongside eggs, add a few pieces to a sandwich, or chop them into a salad or grain bowl. Their tang can also work well alongside roasted chicken, fish, or beans.

Start with a small portion and pay attention to how you feel. There’s no need to force yourself to eat a fermented food that consistently leaves you uncomfortable.

Are Fermented Carrots Right for Everyone?

Fermented foods can contain histamine, and tolerance can vary. If you’ve been advised to follow a low-histamine diet or have noticed symptoms after eating fermented foods, discuss that pattern with your healthcare provider or dietitian before adding more.

Our guide to histamine intolerance and pain explores why food choices sometimes require an individual approach for people with histamine-related concerns.

Salt is also part of vegetable fermentation. If you need to limit sodium, check the nutrition label on store-bought products and ask your healthcare provider about suitable portions. Don’t reduce the salt in a fermentation recipe without appropriate food-preservation guidance, because salt helps control the process.

Bring More Variety to Your Table

Fermented carrots offer a flavorful way to enjoy vegetables and explore a traditional food-preservation method. Keep the focus on foods you enjoy, preparation you can do safely, and choices that agree with your body.

A nourishing diet leaves room for variety, personal preferences, and individual needs. Fermented foods can have a place at the table without needing to be the answer to every health concern.

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Sources Cited

University of Minnesota Extension. Preserving Food at Home: Fermentation. General vegetable-fermentation guidance covering brine, equipment, temperature, acidity, and storage. https://extension.umn.edu/food/preparing/cooking-at-home/food-preservation/fermentation

National Center for Home Food Preservation. Dill Pickles. Referenced for spoilage precautions, not as a carrot-specific recipe. https://nchfp.uga.edu/how/ferment/recipes/dill-pickles/
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
National Institutes of Health, Office of Dietary Supplements. Vitamin A and Carotenoids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

International Scientific Association for Probiotics and Prebiotics. Fermented Foods. https://isappscience.org/topic/fermented-foods/

Wastyk HC, et al. Gut-Microbiota-Targeted Diets Modulate Human Immune Status. Cell. 2021;184(16):4137–4153.e14. https://pubmed.ncbi.nlm.nih.gov/34256014/