Fermented Foods - How to Utilize Them?
Felix Weber
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Felix Weber | min read 7 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Fermentation is one of the earliest methods of food preservation, which was known as early as the era of Hippocrates. Products formed by milk fermentation contain beneficial types of bacteria, which are a natural probiotic that safeguards the digestive system and bolsters immunity. Moreover, it is a provision of necessary vitamins, which is worth reaching for particularly in the autumn-winter season to diversify one's diet.
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The process of formation of fermented products - lactic acid fermentation
The process of formation of fermented products occurs in an oxygen-free environment (e.g. crushed, agglomerated raw material is flooded with salt, thereby limiting the access to oxygen) in which carbohydrates and more specifically, simple sugars (contained in vegetables or fruits used for fermentation) are also distributed by microorganisms to the milk acid. The ideal temperature in the first days of fermentation is 20-22oC, or it should be lowered by the release of the acid, causing the acid to retain its acidity, thus limiting its oxygen availability.
The application of fermentation of vegetables and fruits
The most popular fermented vegetables and fruits in Poland are those with high water content, such as cucumbers and cabbage. However, these are not the only products that can be fermented. Other fruits such as apples, pears, plums, and lemons can also be fermented. Other vegetables that can be fermented include pumpkin, zucchini, eggplant, beetroot, radishes, bell peppers, onions, garlic, and cauliflower. Fermentation gives the products a distinctive taste and aroma due to the presence of acids such as lactic and acetic acids and spices. Fermentation of food is popular not only in Poland but also in other countries. For example, fermented lemon is famous in Morocco, which is added to the traditional dish of tajine. In Asia, the famous kimchi is popular, which is fermented Chinese cabbage with various ingredients such as ginger, garlic, carrots, white radishes, onions, fish sauce, and gochugaru pepper. Fermentation also ensures the preservation of nutritional value and improvement in the quality of products. Fermented products are richer in vitamins and minerals such as vitamin C, A, E, vitamins from the B group and sodium, potassium, and calcium. They are also rich in probiotic bacteria that improve the functioning of the digestive system.
Health benefits of consuming fermented foods
Consuming fermented foods has positive effects on the body as it: – supports the proper functioning of the immune system, – restores the healthy gut microbiome after antibiotic intake, – provides vitamins produced during fermentation, – improves digestion – fermented products are generally easier to digest than their fresh counterparts, – reduces inflammatory symptoms, – lowers the risk of heart diseases, – lowers the risk of type 2 diabetes, – lowers the risk of certain cancer types, – lowers the risk of Alzheimer's disease, – reduces insulin resistance, – supports the treatment of anemia, – supports the metabolic process, – supports the weight loss process. The probiotics found in fermented foods have a positive impact on health and their consumption can increase the amount of beneficial bacteria in the digestive tract.
Contraindications regarding the consumption of pickled vegetables
Pickled vegetables are truly healthy, but not suitable for everyone. Those who have issues with hypertension, kidney disease, liver disease, ulcers, inflammatory conditions of the gastric mucosa or swelling should limit their consumption of pickled vegetables. Moreover, individuals suffering from allergies to biogenic amines (e.g. histamine intolerance) should avoid pickled vegetables in their diet.
Fermented beets and juice from fermented beets
Ingredients: 1 kilogram of beetroot, 1 liter of boiled summer water, 3 tablespoons of garlic, 1-2 teaspoons of rock salt, 1 bay leaf, 4 sprigs of English herbs. Preparation process: Peel the beetroot, cut it into slices or cubes, and then arrange it tightly in a steamed jar. Prepare a brine by dissolving 1-2 teaspoons of rock salt in 1 liter of warm water and then cooling it. Pour the brine over the beetroot and add the spices - bay leaf, English herbs, and garlic. The liquid should completely cover the beetroot, limiting access to oxygen. Close the jar and store it at room temperature until foam forms on the surface. Then, move it to a cooler place. After about 7 days, you can use the juice and fermented beetroot. The juice and beetroot can be stored in the refrigerator.
Fermented cabbage
Components: 1 kilogram of white cabbage, 100 grams of carrot, 1 teaspoon of caraway, 3-4 teaspoons of rock salt. Preparation: Wash the cabbage, remove the outer and damaged leaves, and then finely mince it. Peel the carrot and grate it using a grater. Combine the vegetables with caraway and salt, mixing thoroughly, and then knead the entire mixture several times (e.g. every 30 minutes) to release the cabbage juice. Place the cabbage in sterilized jars and press it in well, so that there is liquid on the surface. Do not fill the jar completely, as carbon dioxide will be produced during fermentation, which should be able to escape. Do not screw the jar too tightly either. Keep the jars at room temperature (e.g. in a bowl or under a towel, as liquid may leak out during fermentation). The cabbage is ready to eat after 1-2 weeks, depending on the temperature. Store the fermented cabbage in the refrigerator to stop the fermentation process.
Pickled radishes
Ingredients: – ½ litre of boiled summer water, – 2 bunches of radishes, – 2 cloves of garlic, – 2 pieces of English green herbs, – 2 tablespoons of stone salt, – 5 tablespoons of water after preserving cucumbers or cabbage. Preparation: Radishes should be cleaned, the ends removed, and placed in a blanched jar (small size) together with garlic and English herbs. Prepare a salt solution (add 2 tablespoons of salt to ½ litre of water). Pour this solution over the radishes. Then add water after preserving cucumbers or cabbage. The liquid should completely cover the radishes. Ideally, the radishes should be additionally pressed down with a small plate so that they are packed tightly. The jar should be closed and stored at room temperature. After about a week, the radishes will be ready to eat.
Kimchi
Components: - 2.5 kg of Peking cabbage, - 1 sprig of white pepper tree, - 1 small onion, - 2 carrots, - 1/3 leek, - 2 cm ginger, - 1 garlic bulb, - 1/2 cup of rock salt, - 1 tablespoon of sugar, - 3/4 cup of fish sauce, - 1/2 cup of gochugaru (depending on preference), - 3 tablespoons of rice flour, - 1 cup of water. Preparation: Divide the Peking cabbage into four parts, then each part into several centimeter-sized pieces. Soak the cabbage in cold water, rinse, drain, and salt. Mix the cabbage evenly with salt (be careful not to break the pieces) and let it sit for 30 minutes (repeat the process several times until the cabbage releases juice and becomes soft). Meanwhile, make a rice flour paste - put water in a pot, bring it to a boil, add rice flour and stir the mixture for several minutes until it thickens. Add sugar and cook for a few more minutes. Then add garlic, ginger, onion, and fish sauce and mix. Cut carrots, leek, and radish into pieces or grate them on a grater and mix with the paprika paste. Rinse the Peking cabbage at least three times to remove the salt. Mix the rinsed cabbage thoroughly with the paste and transfer to a large sterilized jar. Do not overfill the jar and do not close it too tightly.
mgr Felix Weber
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