Lacto-fermentation is the process of taking beneficial bacteria that are naturally occurring on vegetables and converting them to lactic acid. Not only are lacto-fermented foods delicious, they are also rich in probiotics. Let’s take a look at how to make these beneficial foods.
You’ll hear me talk about fermented foods quite frequently here, and for good reason. If there is ever such a “health food”, it should be this.
I really dislike the term “super food” because we should really be focusing on eating real foods from scratch. But if a food could be super, well then it may just be the fermented kind.
As we know, fruits and vegetables are good for you; but then you let them sit and ferment and – bam! – now you have a healthier food full of probiotics, taking your nutrition up a notch.
Instead of spending lots of money every month giving my family a probiotic supplement, we take the much cheaper, tastier, and simpler approach by making sure we have fermented foods like sauerkraut, yogurt, kimchi, salsa, etc. at least 2-3 times a day.
I try to sneak it in whenever possible.
Add sauerkraut (or jalapeños) and sour cream to tacos (double serving of probiotics right there), blend yogurt or milk kefir into a delicious smoothie, or even make some probiotic-rich ranch dressing.
There are so many ways to enjoy ferments. All you need is a little creativity.
Before there was modern day canning, people needed a way to preserve their food to last longer; lacto-fermentation does just that.
A few minutes of prep work, and you can preserve food from a couple of weeks to a few months, depending on the type of ferment.
It really is a glorious and delicious way to eat your harvest.
Health Benefits Of Lacto-fermentation
Lacto-fermentation not only helps preserve food, but it also increases the vitamin and enzyme levels, and improves the digestibility of the fermented food.
Eating fermented foods like pickles or carrots (or any of the other recipes on the blog) is a great way to add gut-healthy probiotics to your diet. It’s basically like taking a probiotic pill.
The main benefits of probiotics are that healthy gut bacteria have been shown to help your immune system, decrease inflammation, and they can help decrease the incidence of certain diseases like heart disease. (source)
This post contains affiliate links, which means I make a small commission at no extra cost to you. See my full disclosure here.
Lacto-fermentation FAQ
What is lacto-fermentation?
The “lacto” portion of lactose fermentation refers to Lactobacillus, a species of beneficial bacteria which are present on the surface of all plants.
This beneficial bacteria converts lactose or other sugars into lactic acid.
Most people think of this type of fermentation involves dairy, like yogurt, sour cream, and milk kefir, to name a few. But other foods, like vegetables, also undergo this type of fermenting process.
How does lacto-fermentation work?
Basically, you are allowing the good bacteria (lactobacillus) that is already present on vegetables to take over while salt inhibits the bad bacteria. The good bacteria then grow with a little time at room temperature.
After the good bacteria have grown (you can usually tell this by the vegetables tasting tangy – almost a little zippy), then you store it in a cool place to stall the good bacteria growth.
How long does lacto-fermentation take?
Depending on the type of food you are fermenting, it will take a few days to a few months. Follow recommendations on specific recipes.
Once the process is complete, you typically store the foods in the refrigerator to slow down the fermentation process. See below for more information.
How long do lacto-fermented foods last?
Fermented foods that are properly prepared and stored in a cool, dark place (like the refrigerator) can last at least 4-18 months.
Always look for any signs of mold, an even color throughout, and make sure it still looks edible.
Use your nose to see if it still smells as it should, and doesn’t have a bad smell. Check to make sure the texture is still good, and not mushy. You can always taste it to make sure it tastes good.
What if you don’t want to make your own?
I’m all for making your own, but I totally understand how it can be really intimidating. There are some great store-bought options nowadays. Bubbies is a great brand to look for.
Always make sure they contain live cultures.
If they have vinegar in them, then they are not a “real” ferment.
They are easier to find at a more natural grocery store.
Some natural grocers may even have a ‘house ferment’ section. There is a store near us that has a whole refrigerator section of all types of ferments that you can purchase by the pound. This is also a great way to try a bunch of different types to see what you and your family like.
How often should you eat fermented foods?
You should aim to eat 2-3 servings per day.
If you rarely eat them, I would recommend starting out slow with just 1/2 to 1 serving daily, and work your way up to the 2-3 servings per day.
Tools you need for fermenting vegetables:
There are lots of fancy options out there to choose, but – truth be told – you don’t really need them. Just a few simple tools will do the trick.
Mason jars
How To Make Lacto Fermented Vegetables:
Each ferment may look a little different. The process usually involves a brine created with salt and then allowing it to sit for a period of time.
Fermenting cabbage includes massaging salt with the cabbage until a brine forms. Salsa is similar where you just need to add salt, and the juices from the tomatoes create their own brine.
Other vegetables like carrots and jalapeños, that don’t create their own natural brine, need a little assistance with a salt water brine.
Today I’m going to show you how to make a ferment with a brine… carrots.
How To Make Fermented Carrots:
- Measure out a 1/2 gallon of water (I like to do this with a half gallon mason jar).
- Add about 2 cups of water to a pot and bring to a light simmer.
- Remove it from the heat and stir in the salt, until dissolved.
- Add the salt water to the 1/2 gallon of water, and set aside.
- Slice the carrots into long thin sticks. Put them in another half gallon mason jar or a few smaller mason jars.
- Pour the prepared brine over them until they are fully submerged, leaving one to two inches of headspace.
- Add some kind of fermenting weight to keep the carrots underneath the liquid, like glass weights.
- Cover with fermenting lid and loose mason jar ring.
- Allow the carrots to sit in an undisturbed place for 2-10 days.
- The amount of time will depend on the temperature in the house and your taste preferences. You can give them a taste test each day to see if they have reached the desired taste and texture.
- Once the carrots are done fermenting, cover them with a regular mason jar lid or a plastic one, and place in the refrigerator.
Our Favorite Fermented Foods
Fermented cabbage, also known sauerkraut, is one of our favorite side dishes. We serve it with lunch as a side or add it on top of tacos or some grass-fed hot dogs.
Lacto-fermented pickles are another one of our favorites that are difficult to keep in the house. The kids just inhale these. We grow lots of cucumbers every year and it never seems to be enough. Perfect as a snack or a side dish.
Fermented Garlic– adds a ton of flavor to dishes and is super simple to make.
Lacto-fermented Jalapeños are for us and not so much for the kids, but they add a wonderful flavor and spicy kick to many dishes.
Lacto-fermented Carrots Recipe
If you try this recipe and love it, I would love if you gave it 5 stars! Thank you!
Fermented Carrots
Learn how to make fermented carrots with just a few simple steps and ingredients. The process couldn't be any easier, and the results are a gut healthy, probiotic rich superfood.
Ingredients
- 1 pound whole carrots
- 4 tablespoons salt
Instructions
- Bring 2 cups of water to a light simmer. Remove it from the heat and stir in the salt, until dissolved.
- Add the salt water to a half gallon glass mason jar. Fill the jar the rest of the way with filtered water.
- Slice the carrots into long thin sticks. Put them in another half gallon mason jar, and pour the prepared brine over them until they are fully submerged. Leave one to two inches headspace.
- Add some kind of fermenting weight to keep the carrots underneath the liquid. This could be a folded up cabbage leaf or a rock in a ziplock bag. If you plan to ferment often, you could even buy weights specifically made for fermenting.
- Cover with a loose lid, or a tea towel and rubber band.
- Allow the carrots to sit in an undisturbed place for 2-10 days. The amount of time will depend on the temperature in the house and your preferences. You can give the veggies a little taste each day to see if the desired taste and texture is reached.
- Once the carrots are done fermenting, cover them with a tight lid and move the jar to the refrigerator.
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Shannon says
Hi. I’m interested in the fermentation process, however, I’m not sure how fermented vegetables would taste. I’m familiar with the taste of fermented dairy, but not vegetables. Are fermented carrots sour? And is the texture soft or firm like a pickle? I appreciate the information you share. It’s opened up a whole new world of food to me.
Margo says
Love your blog thanks. Just don’t think I can deal with all the advertising much longer. Out of control annoying.
Lisa says
I create all of this content completely for free. Just this article alone took several hours. I can’t justify that time investment without any compensation. It’s interesting, with cable TV you pay AND have ads. This is free and people complain about the ads.
Rachel says
I have a whole new level of respect for you, for upholding your boundaries and standards and not apologizing to ridiculous people!
Amy says
So glad you explained and stood up for your methods. Ads help pay for the content! I don’t mind them at all, and I like to know what items you recommend anyway.
April says
I’m in complete agreement with you. I appreciate the free content and the ad recommendations. Plus respect the need to balance how you are compensated and you standing up for your decision. The content shared is taken time from her family just like any job that you’re payed for. The knowledge has been a blessing to my family of 10. It has saved me money during hardship, provided healthy knowledge and you have earned my respect.
Stacey Smith says
Well said Lisa!! I’m learning so much from you.
Going to try and do a jar of pickles tomorrow and put in a dark cabinet to ferment . Going to get some rocks ours and clean them to use!😁
Humphry Ezeaka says
Thanks for the recipe for fermenting carrot. Please what is the quantity of salt to add
peter says
2% of the total weight of water and vegetables you want to lactoferment.
Lori says
I love your blog and your heart for homemade-healthy food.
I’m new to the home fermentation of food.
I am very afraid of giving food poisoning my family. How can I trust this won’t happen?
Thank you for any information.
Lori
Phyllis says
Love your site,always so interesting,have learn so many things.Keep up the good work.
Dana says
I have made your jalapenos several times but the last time they developed a white film…I had reused a bit of the last brine. Do you think that is to blame? I don’t think they seem safe so am throwing them out. Any ideas? Thank you! I am addicted to those jalapenos! 🙂 Thanks for the recipe.
Maura Medrano says
Wow! It’s amazing all that you do. Thanks so much for sharing. I really enjoy your videos. I’m learning a lot and will try fermenting carrots, cucumbers and cabbage. Blessings to you and your family.
Deborah says
Hi Lisa
Thank you very much for your fermentation recipes. I already did the kimchi, jalapeños and pickels. We love them all. But I have one question regarding the pickels. I did them already 3 times and the pickels itself are fizzy when they are in the mouth. Are they still good? Why are they fizzy? Do you know what happened? I followed always your recipe.
Thanks
Maura says
Wow! It’s amazing all that you do. Thanks so much for sharing. I really enjoy your videos. I’m learning a lot and will try fermenting carrots, cucumbers and cabbage. Blessings to you and your family.
Maura says
Wow! It’s amazing all that you do. Thanks so much for sharing. I really enjoy your videos. I’m learning a lot and will try fermenting carrots, cucumbers and cabbage. Blessings to you and your family.
Karyn Semple says
Thanks to your info I decided to just go ahead and try even though I don’t have wide mouth jars for my pickle pipes or fermentation weights. I made a jar of fermented cauliflower and was blown away by how good it tastes! Sour and tangy with a little crunch still, just like the Strubs pickles I love but with cauliflower instead. I’m hooked! Next I’m going to do sauerkraut and a mix of cauliflower, carrots, and jalapenos.
Katie says
I love this! So excited to try fermenting veggies! I had a question tho, does it matter what kind of salt? Or do you have a preference?
Catalina says
Use any kind of sea salt. Just don’t use table salt!
Jill B McGinn says
Would you kindly share the information about the baby carrier that you are wearing? Thanks so much! Jill
Brittlee says
Question, does fermenting mean there’s also alcohol in the foods then?
Lisa says
Yes, in small amounts!
Bob says
Lisa, do you have a fermentation recipe for natto?
Gaile says
Do you have a preference on the salt? I love your blog and your YouTube channel.
Kerri-Mae says
Hi Lisa, thanks so much for sharing…love cucumbers and carrots and want to start with the carrots…Again, thank you again for freely sharing your hearts passion with us.
Wendy says
Thank you for your helpful info on fermentation. I’m learning a lot of good and useful tips.
When putting the fermented vegetables in long term storage in a cool dark place, do you remove the weight first or leave it in the jar?
Thanks, wendy
Lisa says
Yes! I remove the weight and add an airtight lid.
Wendy Hashley says
Thank you!!
Shahzalan says
How much salt should I add per a cup? I didn’t start yet because I so confused from salt amounts
Francis says
Hi Lisa Greetings from Singapore! Your blog has inspired me to ferment my own vegetables and have started the process a couple of months ago. I have a quick questions regarding fermentation. After a week or 2 of fermentation in salt water, can I transfer these veg into a solution of rice vinegar and alittle of sugar? My family and I kinda like the sharpness of the vinegar as well as a tinge of sweetness. Looking forward to hearing from you!
AmandaB12 says
Vinegar will kill the bacteria rendering this entire process worthless, unfortunately. You will find that lactofermented veggies have a very similar tang to vinegar brined “pickled” veggies. You probably won’t have any desire to add vinegar.
Karen says
Lisa, a wonderfully written informative post. I am in awe of all you do and share. Thanks much
Bernuce says
thank you for taking the time to teach others about fermentation. it will take me time to read everything you are the best.
Karen says
So glad you are sharing this information. I tried do cherry tomatoes last year,but was like you the first time…worried I did it wrong and throw them out:( I am going to follow your directions and try again! Thank you!
Karen Sykas says
Thank you for these recipes and all the other free recipes you have available. I really appreciate the time and effort you put into it and I love your your YouTube videos!
Kathey says
I would like to start fermenting veggies for health reasons.
Anonymous says
Can you put in a dark cabinet to ferment?
Sta
Louise says
Once fermented, do you have to leave the fermentation weight in, or can it be removed? Do the veggies still need to be submerged in the brine? Thank you.
Lisa says
You can remove the weight and just keep it in the fridge.
Louise bogert says
Once fermented, do you have to leave the fermentation weight in, or can it be removed? Do the veggies still need to be submerged in the brine? Thank you.
Deborah Walden says
I have never fermented anything except sauerkraut… but I am gonna try these carrots..
Lisa says
They are super yummy.
Denise Leafe says
Quick question. Once you’ve reached the desired fermentation, do you remove the glass weights before you put them in the fridge?
Lisa says
Yes, and add a canning lid.
Tammy says
Hi Lisa.
This is such a great resource, so thankful that I found you on Youtube.
Lisa says
Happy to hear this was helpful to you.
Daphne says
Thank you for your video. Inspired to make my own fermented veggies. I have used (my first attempt fermenting) cabbage leaf to submerge the carrots. But do you have to submerge also the cabbage leave with the brine? I did not do that. Will the leaf mold or turning bad in that case? The jar is placed on my countertop for several days now but still very salty to taste. I would consider my kitchen temp as 20 degrees. I live in The Netherlands, it’s not particularly cold nor warm here;-)
Lisa says
You will want to submerge the cabbage leave as well as it can mold easily. I would stick a weight on it to keep it below the brine. It may take a week before its fermented enough to your desire.