Fermented pickles aren’t just a tangy snack—they’re a natural powerhouse for your gut. Packed with probiotics and beneficial enzymes, these crunchy bites can help balance your digestive system and boost overall wellness.
Fermented pickles have prebiotics. Prebiotics feed the probiotics in your gut, which are live microorganisms that support the overall health of your gut.
Eating fermented pickles can support probiotic growth, and probiotics help stop harmful bacteria from growing in the gut. Probiotics also make compounds that fight foreign bacteria that enter the gut. This can help prevent infections in your digestive system.
When your gut barrier is weak, harmful compounds can move from your digestive tract into your bloodstream. Probiotics strengthen the gut barrier, preventing these compounds from passing through.
Fermented foods help prevent infections and reduce inflammation.
Eating fermented foods like fermented pickles may help prevent diabetes. One 2023 study found that eating pickled vegetables lowered the risk of diabetes.
The gut and brain are connected through the gut-brain axis—a communication system of nerves, hormones, and more. Probiotics produce compounds that support healthy brain function.
Eating fermented foods can support heart health. A 2023 study found that probiotics can help lower blood cholesterol, which can reduce your risk of heart disease. They also reduced inflammation.
You can make pickles with vinegar or by fermentation:
- Vinegar pickles (unfermented pickles): These are also known as quick pickles. The cucumbers (or other vegetables) are soaked in a mixture of vinegar, salt, and spices. The vinegar keeps the vegetables from spoiling. However, it also kills beneficial bacteria called probiotics.
- Fermented pickles: With this type, vegetables are soaked in salty water and sometimes some vinegar for one to two weeks. During this time, probiotics found in the foods produce lactic acid. Lactic acid stops harmful bacteria from growing.
Here are some key differences between fermented and vinegar pickles:
| Fermented Pickles | Vinegar Pickles | |
|---|---|---|
| Nutrition | Fermentation increases B vitamins and vitamin K, but decreases vitamin C | Decreases water-soluble B vitamins |
| Sodium content | High sodium | High sodium |
| Probiotics | Has probiotics | Does not contain probiotics |
| Flavor | Tangy and a little sour taste | Sharp tangy taste |
| Preparation time | 1-2 weeks | A few hours or days |
| Storage | Refrigerate | Store-bought vinegar pickles can stay in the pantry. Refrigerate homemade vinegar pickles. |
| Shelf-life | Several weeks to months | Store-bought pickles: 12-18 months in the pantry. After opening: 5-7 days in the refrigerator. |
Eating fermented foods daily can support your health. If you’re new to fermented foods, start slowly and increase the amount over time. Eating too much at once may cause gas and bloating.
Here are a few ways to add fermented foods to your diet:
- Vegetable pickles: Serve with dishes like stews, rice, or beans, or add to salads and sandwiches.
- Sourdough: Opt for sourdough bread instead of regular white bread. You can also use sourdough for baked goods such as pancakes or muffins.
- Kefir: Add kefir to smoothies and salad dressings, or drink it plain.
- Yogurt: Add it to oatmeal, smoothies, or dressings, eat it with fruit, or make frozen yogurt bites.
- Tempeh: Stir-fry, grill, bake, and add to sandwiches, wraps, soups, or tacos.
- Miso: Add to sauces and marinades, but be aware it’s high in salt.
- Kimchi: Serve as a side dish with rice, vegetable stir-fries, and meats.
- Sauerkraut: Use in salads or add to sandwiches and wraps for texture and flavor.
