Fermenting fruits and vegetables is a time-tested way to preserve food, add new flavors to your meals, and support a healthy gut with natural probiotics. When you ferment, beneficial bacteria transform sugars into lactic acid, which both preserves and enhances the nutritional value of foods.
It’s an excellent way to make produce last longer and add variety to your diet—especially when you’re working with a garden harvest or a well-stocked pantry. Here’s a list of 36 fruits and veggies you can ferment, along with tips on how to get started with each one. Happy fermenting!
1. Cabbage: A Fermentation Classic
Cabbage is a popular choice for fermenting, thanks to its high water content and natural sugars. For a basic sauerkraut, shred the cabbage, mix it with salt, and let it sit in a jar until the natural brine covers it. Ferment for one to four weeks, depending on your taste preference.
2. Cucumbers for Crisp Pickles
Cucumbers are a classic ferment used in pickles. Simply submerge them in a brine with salt, garlic, and spices, and let them sit for one to two weeks. This process gives them a tangy flavor and crunch.
3. Carrots: Sweet and Tangy
Carrots ferment well and retain a delightful crunch. Cut them into sticks, submerge in a salty brine, and add spices like dill or ginger for extra flavor. After about a week, they’re ready to enjoy.
4. Cauliflower: Crunchy and Flavorful
Cauliflower florets become savory with a hint of tang after fermenting. Submerge them in a salt brine with spices like turmeric or garlic for a week or so to create a tasty snack.
5. Beets for a Sweet Earthy Tang
Beets are naturally sweet, making them a fantastic candidate for fermentation. Slice or cube them, add to a salt brine, and let them sit for a week or two. They make a deliciously earthy snack or salad topper.
6. Radishes for Spicy Pickled Flavor
Radishes ferment quickly, often in less than a week, and add a peppery, tangy kick to dishes. Slice or leave whole, and soak in brine to create a refreshing and slightly spicy snack.
7. Bell Peppers: Vibrant and Zesty
Bell peppers can be fermented alone or with other veggies. Slice them, place in brine, and let them sit for one to two weeks for a tangy, bright addition to salads or tacos.
8. Tomatoes for a Tart Twist
Fermented tomatoes bring an intense, savory flavor. Use small varieties like cherry tomatoes, add them to brine with herbs, and ferment for a few days to a week for a tangy burst of flavor.
9. Zucchini: A Summery Snack
Zucchini can be sliced and fermented in a similar way to cucumbers. Soak in brine with garlic and dill for about a week to get a crunchy, mildly sour snack.
10. Onions for an Intense Kick
Onions are flavorful when fermented and add depth to dishes. Slice them, place in brine, and wait for about a week. They’re perfect for adding to sandwiches and salads.
11. Garlic for a Unique Ferment
Garlic becomes mellow and savory when fermented. Peel the cloves, submerge in a salt brine, and let them sit for a few weeks. Fermented garlic adds depth to recipes without the sharpness of raw garlic.
12. Ginger for Probiotic Benefits
Ginger root is excellent for fermenting. Peel and slice it, then add to a brine for a zesty, probiotic-rich ingredient that’s great in teas and stir-fries.
13. Celery: A Crunchy, Mild Option
Celery retains its crunch and gains a savory taste through fermentation. Cut into sticks, add to brine, and let it ferment for a week to enjoy a mildly tangy snack.
14. Green Beans: Crisp and Tangy
Green beans stay crunchy and develop a savory flavor with a week or two of fermentation. Add dill and garlic to the brine for a classic pickled flavor.
15. Apples: Sweet and Tangy Treat
Apples can be fermented with spices like cinnamon for a unique, tangy snack. Slice them, place in a salt brine, and ferment for a few days to one week.
16. Pears for a Fruity Ferment
Pears ferment quickly and pair well with cinnamon or cloves. They develop a mildly tangy flavor that’s delightful in desserts or on its own.
17. Grapes: A Sweet and Savory Snack
Grapes ferment well and are deliciously unique. Place them whole in brine, and after a few days, enjoy their sweet and tangy flavor as a snack.
18. Pineapple for a Tropical Twist
Pineapple ferments easily and takes on a fizzy, tropical taste. Cut into chunks, place in brine, and ferment for a few days to a week for a refreshing treat.
19. Mango: Sweet and Slightly Tangy
Mango becomes soft and slightly tangy when fermented. Place slices in brine for three to five days, creating a snack that pairs well with spicy dishes.
20. Jalapeños for a Spicy Pickle
Jalapeños are perfect for a spicy kick in dishes. Slice them, place in brine, and let them ferment for about a week to add a tangy heat to recipes.
21. Broccoli: Unique but Delicious
Broccoli florets take on a tangy, savory flavor when fermented. Place in a brine with garlic and other spices, and let sit for about a week for a crunchy treat.
22. Eggplant: Mild and Tangy
Eggplant becomes tender with a slightly tangy flavor when fermented. Slice and place in brine, and let sit for about a week to add to salads or antipasto.
23. Cherries: Tart and Sweet
Cherries make an interesting ferment. Pit them, place in brine with a little honey, and let them sit for a few days. They’re delicious on salads or desserts.
24. Plums: A Sweet Tangy Treat
Plums can be fermented whole or halved. Their sweetness combines with a slight tang after a few days in brine, making them a unique addition to meals.
25. Lemons for Intense Flavor
Lemons, when preserved, add a burst of flavor to dishes. Cut into wedges, add salt instead of brine, and let them ferment for several weeks.
26. Kale Stems: Don’t Waste Them!
Kale stems ferment beautifully, creating a tangy, crunchy treat. Slice and soak in brine for about a week to make a great addition to salads.
27. Sweet Potatoes for a Unique Texture
Sweet potatoes become soft and tangy after a week in brine. Ferment sliced or cubed for a snack or to add to salads.
28. Pumpkin for a Seasonal Treat
Pumpkin cubes can be fermented with warm spices for a fall-inspired treat. Let sit in brine for a week to create a tangy twist on pumpkin.
29. Fennel for a Licorice-Like Flavor
Fennel adds a refreshing twist to ferments with its mild licorice flavor. Slice thinly, brine, and ferment for about a week to add to salads.
30. Turnips: Simple and Nutritious
Turnips ferment well with their natural sugars. Slice, brine, and wait for about a week to enjoy their tangy crunch in salads or on sandwiches.
31. Daikon Radish: Mild and Crunchy
Daikon radish becomes tangy and stays crisp when fermented. Slice into sticks, place in brine, and wait for a week for a mild, crunchy treat.
32. Parsnips for a Sweet Twist
Parsnips add sweetness to your ferments. Slice, place in brine, and let them sit for a week to add to dishes as a sweet, tangy side.
33. Watermelon Rind: Waste Not!
Watermelon rind can be fermented into a crunchy snack. Peel, slice, place in brine, and let it ferment for about a week to create a tangy, refreshing treat.
34. Cantaloupe for Sweet, Tangy Bites
Cantaloupe ferments easily and takes on a mildly tangy flavor. Cut into pieces, place in brine, and enjoy a sweet-tangy treat after a few days.
35. Scallions: Great for Flavor
Scallions ferment well and add a mild onion flavor to dishes. Cut into pieces, add to brine, and enjoy their tangy taste in just a few days.
36. Kohlrabi: Crisp and Mild
Kohlrabi takes on a mild tangy flavor when fermented. Slice or cube, place in brine, and wait for about a week to create a crunchy, unique snack.
