Our Favorite Fermented Foods and How to Make Them

Gut-Healthy, Budget-Friendly, and Surprisingly Easy to DIY

By Lindsay Metternich

Fermentation sounds like something you'd need a lab coat and goggles for—but in reality, it’s one of the oldest, easiest, and tastiest ways to preserve food and boost your health.

Fermented foods are full of natural probiotics, flavor, and nutrients—and once you try a few, you'll never look at sauerkraut or pickles the same way again.

Here’s a look at our favorite fermented foods and how you can make them right in your own kitchen—no fancy equipment required.

🥬 1. Sauerkraut

Tart, crunchy, and surprisingly addictive

Why We Love It:

• Packed with probiotics

• Easy to make in big batches

• Great on sandwiches, salads, or straight out of the jar

How to Make It:

You need: green cabbage, salt, a jar or crock

1. Shred 1 medium head of cabbage.

2. Mix with 1.5 tbsp of salt and massage until liquid forms.

3. Pack tightly into a clean jar, making sure the cabbage is submerged in its own brine.

4. Weigh it down (a smaller jar or clean rock works), cover loosely, and let it ferment at room temperature for 1–3 weeks.

5. Taste regularly—when it’s tangy enough for you, move it to the fridge!

🥒 2. Lacto-Fermented Pickles

Crunchy, tangy, and way better than store-bought

Why We Love It:

• No vinegar needed—just salt and time

• Keeps the crunch and adds a probiotic boost

• You can pickle more than cucumbers: try carrots, green beans, or radishes!

How to Make It:

You need: small cucumbers, garlic, dill, salt, water

1. Make a brine: dissolve 2 tbsp salt in 4 cups water.

2. Pack cucumbers into a jar with garlic cloves, dill, and optional spices (mustard seed, peppercorn).

3. Pour brine over everything and weigh cucumbers down to keep them submerged.

4. Cover loosely and ferment at room temperature for 5–10 days.

5. Taste test at day 5—once they’re to your liking, store in the fridge!

🧄 3. Fermented Garlic Honey

Sweet, savory, and wildly good for immunity

Why We Love It:

• Natural cold remedy and immune booster

• Great on toast, roasted veggies, or spooned straight up when you're sick

• Gorgeous to look at in the jar!

How to Make It:

You need: peeled garlic cloves, raw honey

1. Place whole garlic cloves in a clean jar.

2. Pour raw honey over them until completely covered.

3. Close the lid loosely and place the jar on a plate (it may bubble over).

4. Flip the jar once a day for 1–2 weeks.

5. Store in a cool dark place for up to 6 months. Flavor deepens with time!

Note: Garlic honey will naturally ferment due to wild yeasts. Always use raw honey to allow fermentation and prevent spoilage.

🥕 4. Fermented Carrots (Kid-Approved!)

Crunchy, salty, and mild with a hint of tang

Why We Love It:

• Great for beginners

• Kids actually like them

• Easy lunchbox addition or side dish

How to Make It:

You need: carrot sticks, salt, water, garlic (optional)

1. Cut carrots into sticks and pack into a jar.

2. Add a garlic clove if desired.

3. Cover with 2% salt brine (about 1 tbsp salt per 2 cups water).

4. Keep carrots submerged and ferment 5–7 days at room temperature.

5. Refrigerate and enjoy within a month for best crunch!

🍚 5. Homemade Yogurt (No-Fuss Method)

Creamy, mild, and better than store-bought

Why We Love It:

• Saves money

• You control the sweetness and thickness

• Probiotic powerhouse for smoothies, snacks, and breakfast bowls

How to Make It:

You need: milk, a spoonful of plain yogurt as starter

1. Heat 1 quart of milk to 180°F, then cool to 110°F.

2. Stir in 2–3 tbsp of plain yogurt (with live cultures).

3. Keep warm (around 110°F) for 6–12 hours. Use a yogurt maker, Instant Pot, or wrap in towels and place in the oven with the light on.

4. Chill and enjoy! Add fruit or honey to sweeten if desired.

💡 Fermentation Tips for Beginners

• Use non-chlorinated water—chlorine can inhibit fermentation.

• Keep it submerged. Anything above the brine may mold.

• Burp your jars every day or two to release pressure.

• Taste often—flavor changes quickly!

• Label your jars with the date you started.

🫙 Final Thoughts

Fermenting at home isn’t just about making trendy health food—it’s about reconnecting with ancient wisdom, building food security, and making something truly yours.

Whether you’re layering kraut on a brat, spooning yogurt into granola, or sipping pickle juice like a boss—each fermented bite is a win for your gut and your pantry.