Ferments vs. Pickled Foods: Which Is Better for Your Health?

Add pickled foods to your diet for amazing health benefits.

As a nutritionist focused on disease prevention and longevity, I often get asked about the benefits of fermented foods versus pickled foods. Both are excellent additions to a healthy diet and have key differences that can make them beneficial depending on your health goals.

Fermented vs. Pickled Foods: The Basics

While pickling and fermenting both preserve foods, they do so in different ways. Fermented foods undergo a natural process where beneficial bacteria (we know them as probiotics) break down sugars and starches into lactic acid. This process creates foods that are rich in probiotics, which are essential for gut health, immune function, and even mental well-being according to a growing body of research.

On the other hand, pickled foods are typically soaked in vinegar or brine (salt water) for preservation, often without the involvement of beneficial bacteria. While pickling can offer some health benefits (like preserving nutrients and enhancing flavor), it doesn't offer the same gut-boosting probiotics that fermented foods do.

Health Benefits of Pickled Foods

Although pickled foods don't have the probiotic punch of fermented foods, they do offer several benefits for our health:

• Preserved Nutrients: Pickling helps maintain the vitamin and mineral content of vegetables, especially vitamin C, and certain antioxidants.

• Digestive Aid: The acidity of pickled foods can stimulate the production of digestive enzymes and help support stomach acid levels.

• Reduce Inflammation: By contributing to the diversity of the gut microbiome, we can stimulate the immune system and help to reduce inflammatory responses.

• Easy to Make: Pickled vegetables are simple to prepare at home, making them an accessible option for everyone, regardless of cooking skills or time constraints.

  
  

Easy Pickled Recipes to Get You Started

Ready to add some delicious, tangy pickled foods to your meals? Below are three easy pickling recipes for Pickled Red Cabbage, Pickled Beets, and Pickled Carrots with Cauliflower to get your started on your recipe collection.

Pickled Red Cabbage

Ingredients:

• 1/4 medium red/purple cabbage (thinly sliced)

• 1 cup apple cider vinegar

• 1/2 cup water

• 2 tablespoons sugar

• 1 tablespoon salt

• 1 teaspoon mustard seeds

• 1 teaspoon coriander seeds (optional)

• 1 bay leaf (optional)

Instructions:

1. Thinly slice the cabbage and pack it into a clean jar.

2. In a saucepan, combine the vinegar, water, sugar, salt, mustard seeds, coriander seeds, and bay leaf. Bring to a simmer over medium heat, stirring to dissolve the sugar and salt.

3. Once the brine is heated through, pour it over the cabbage in the jar. Make sure the cabbage is fully submerged. You can add more water or vinegar if needed.

4. Seal the jar and let it cool to room temperature. Then, refrigerate for at least 4 hours, or overnight for deeper flavor.

5. Enjoy within 1–2 weeks.

Red cabbage is rich in antioxidants, including anthocyanins, which help reduce inflammation and protect against chronic diseases. It is also high in vitamin C, fiber, and essential nutrients, supporting digestive health, immune function, and heart health.

Pickled Beets

Ingredients:

• 3 medium-sized beets (peeled and sliced into rounds or wedges)

• 1 cup apple cider vinegar

• 1/2 cup water

• 2 tablespoons sugar

• 1 tablespoon salt

• 1 teaspoon peppercorns

• 1 teaspoon mustard seeds

• 1/2 teaspoon ground allspice

• 1 cinnamon stick (optional)

Instructions:

1. Boil the beets in a large pot of water until tender, about 30-40 minutes. Drain, peel, and slice into rounds or wedges.

2. In a saucepan, combine the vinegar, water, sugar, salt, peppercorns, mustard seeds, allspice, and cinnamon stick. Bring to a simmer over medium heat until sugar and salt dissolve.

3. Pack the sliced beets into a jar, then pour the hot brine over them, ensuring the beets are fully covered.

4. Let the jar cool to room temperature, then seal and refrigerate for at least 24 hours to allow the flavors to develop.

5. Enjoy within 1-2 weeks.

Beets are packed with nutrients like folate, fiber, and antioxidants, which support heart health, improve blood circulation, and help reduce inflammation. Their high content of nitrates may also boost exercise performance and lower blood pressure.

Pickled Carrots with Cauliflower

Ingredients:

• 2 medium carrots (peeled and cut into sticks)

• 1 small head cauliflower (cut into florets)

• 1 cup white vinegar

• 1/2 cup water

• 2 tablespoons sugar

• 1 tablespoon salt

• 2 cloves garlic (smashed)

• 1 teaspoon coriander seeds

• 1 teaspoon cumin seeds

• 1/2 teaspoon black peppercorns

Instructions:

1. Blanch the carrot sticks and cauliflower florets by boiling them for about 2-3 minutes, just until slightly tender but still crisp. Drain and let cool.

2. In a saucepan, combine the vinegar, water, sugar, salt, garlic, coriander seeds, cumin seeds, and peppercorns. Bring to a simmer, stirring to dissolve the sugar and salt.

3. Pack the carrots and cauliflower into a clean jar.

4. Pour the hot brine over the vegetables, making sure they're fully covered.

5. Let the jar cool, then seal and refrigerate. The flavors will meld after 24-48 hours, and they will keep for about 1–2 weeks.

   
   

Carrots are rich in beta-carotene, which supports eye health and boosts immunity, while cauliflower is a low-calorie, fiber-rich vegetable packed with vitamins C and K that promote digestive health and reduce inflammation. Both vegetables also contain antioxidants that help protect against chronic diseases.

These quick and easy pickling recipes are not only tasty but also a great way to preserve vegetables while maintaining their nutritional value. Pickled red cabbage, beets, and carrots with cauliflower are a fantastic addition to salads, sandwiches, or as a side dish to add vibrant flavor and crunch. Add 2-3 tablespoons to your meals and start enjoying the many benefits of pickled vegetables!