At Home Ferments: Creating Fermented Foods for Gut Health
- Kate Costello, MS, CNS, LDN
- Apr 21, 2020
- 2 min read
Updated: Apr 15, 2025
Quarantine has encouraged all kinds of culinary experiments. Has anyone noticed this week’s internet craze of sourdough bread making? (**Note: Sourdough is still all the rage!) I love how many people are exploring their food, reducing waste, and doing more with less in the kitchen.
My current favorite at-home ferment … K I M C H I!!
You can ferment just about anything – nuts, grains, milk, vegetables, meats, fish, the list goes on. Eating fermented foods fills your gut with beneficial bacteria and supports overall immune function. Including fermented foods for gut health is easier than you probably thought!
There are different approaches to fermentation:
wild fermentation (or spontaneous fermentation)
lacto-fermentation
culturing
Each approach is used for a specific outcome and depends on what you have in your kitchen. I make recipes that do not require a starter. This article by Nourished Kitchen outlines when starters are necessary and when they are not.
If this is your first go (and you do not have a starter of any kind) keep it easy...make sauerkraut. Sauerkraut is great training wheels and will jazz up your morning eggs. If you are ready for the next level, try the Vegan Kimchi recipe below … turns out e v e r y time!
Please note that not everyone can easily consume fermented foods; if you are consuming fermented foods for the first time, go slow. Going too fast may produce some digestive excitement.
Sauerkraut by Pioneer Woman – cabbage, salt, and sanitized jars – can’t get easier than that!
Vegan Kimchi by Minimalist Baker – please note procuring these ingredients may not be feasible right now, bookmark this recipe and circle back.
If you have been fermenting for a long time (and use starters/cultures), post photos to our Facebook page. We want to see your creations!
This blog cannot begin to cover the vast world of fermentation and food prep from home. Want more on fermented foods, batch cooking with nonperishables, and windowsill gardens? Join Rebecca and I Monday, May 4th for a Free Webinar.
Talk soon,
Kate
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