Fermenting foods has been around for millennia, preserving food long before refrigeration and dehydration. 

Making fermented foods part of your diet has loads of benefits. They can aid digestion, increase nutrient availability, supply probiotics, support immune function, curb sugar cravings, promote healthy gut bacteria and add depth of flavor to meals.

Experts say a half-cup serving of sauerkraut can contain up to 10 trillion probiotic organisms that support gut health, more than many supplements provide. Fermented foods may also help reduce sugar cravings by training your taste buds to appreciate more sour and bitter flavors.

Hate sauerkraut? Cabbage isn’t the only vegetable that improves in both flavor and health benefits when fermented. Kimchi, the spicy Korean version of fermented cabbage, has become a favorite well beyond Asia. 

If you drink kefir, a fermented milk beverage, or kombucha, a fermented tea, you are already giving your body a healthy boost. Miso, a fermented paste made from barley, rice or soybeans, adds rich umami flavor to soups, salad dressings and marinades. Because it is high in sodium, a little goes a long way.

Tempeh, similar to tofu but fermented, is made from soybeans. It can be used as a meat substitute by vegetarians, vegans and anyone looking to cut back on animal protein. 

Yogurt, a flavorful addition to smoothies, is basically fermented milk. Be sure to check the label for “live and active cultures.” Yogurts without that label may still contain some probiotics, but not in the same amounts. The probiotics in yogurt also help digest some of the lactose in dairy products, so people who are lactose intolerant may still be able to enjoy it. 

Home cooks can ferment just about any vegetable using only salt and water rather than vinegar and sugar. Carrots, cabbage, broccoli, radishes, turnips, okra and even green tomatoes can all be fermented. Leafy greens such as kale, as well as onions, can develop bold, unexpected flavors. 

Sourdough bread is another delicious fermented food. You can buy a sourdough starter or make your own, though the process takes more time. If you know someone who bakes sourdough, ask for a bit of starter to make your first batch. Some people have kept their starters going for years. Recipes are widely available online and in cookbooks.

No matter what you choose to ferment, cleanliness is essential. Use clean glass jars with lids, clean utensils and thoroughly washed vegetables to prevent unwanted bacteria or mold from growing. Peel the vegetables if needed and cut them into sticks or slices that fit easily into the jars. You can ferment one type of vegetable per jar or combine several.

Dissolve high-quality sea salt, not iodized salt, in filtered or distilled water and pour it over the vegetables until they are fully covered. Run a flexible knife or spatula along the inside of the jar to release any air bubbles. Cover loosely with a lid and place the jars on a rimmed tray in a warm spot, such as a kitchen counter or garage. Fermentation times vary, so check the jars daily. The vegetables need to remain below the water level, so you may need to add a little more water as they ferment.