Consider making fermented foods at home

Start with simple lacto-fermented vegetables: shred cabbage, mix with 2% salt by weight, pack tightly in a jar, and wait 5-14 days. No special equipment is needed beyond a jar, salt, and vegetables.

Why It Works

Homemade fermentation guarantees live cultures without the pasteurization that kills organisms in many commercial products. It allows you to control salt, sugar, and ingredients. The process is forgiving and has been done safely for thousands of years with minimal equipment.

Tips

• Sauerkraut and pickled vegetables are the easiest starting projects
• Keep vegetables submerged below the brine to prevent mold
• Fermentation time varies by temperature — faster in warm kitchens, slower in cool ones
• Water kefir and milk kefir are simple next steps once you are comfortable with vegetable fermentation
• Use non-iodized salt (sea salt or pickling salt) — iodine can inhibit fermentation