How to Make Your Own Fermented Sauerkraut Kimchi and Pickles
In 2017, I took an intensive course in fermentation and began crafting my own krauts, kimchi, pickles, natto, miso, kombucha, water kefir, and milk kefir. It was a transformative experience—one that resonated in my bones. I knew immediately that what I was learning was vital not just for personal wellness, but for how we sustain life on this planet. That may sound like a bold claim, but I believed it then, and I believe it even more urgently today.
Our collective health is facing a crisis. Colorectal cancer, once considered a disease of older age, is rising sharply among younger demographics. According to the American Cancer Society, incidence rates in adults under 50 have climbed by 1% to 3% each year since the mid-1990s, making colorectal cancer the leading cause of cancer death in this age group. Rates are also edging upward in adults aged 50 to 64.
While multiple factors drive this generational shift, a primary culprit is our modern dietary landscape: high intakes of ultra-processed foods, processed meats, and refined sugars paired with a severe lack of dietary fiber. This standard diet starves and disrupts our gut microbiome. When beneficial microbes feast on fiber and plant compounds, they produce short-chain fatty acids—particularly butyrate—which fuel colon cells, reduce systemic inflammation, and help maintain the mucosal barrier that shields against cellular damage. Deprived of fuel, the microbial ecosystem degrades, leaving the intestinal wall vulnerable.
We can actively support and diversify this internal ecosystem by reintroducing traditionally fermented foods into our daily routines. Whether you pick them up at the store (look in the refrigerated case, avoiding the shelf-stable, pasteurized jars that lack live cultures) or make them in your own kitchen with raw vegetables, salt, and time, bringing living ferments to the table is one of the most accessible, proactive steps we can take for our long-term health. Below is a printable chart to take away the mystery of how much salt to use in your veggie ferments. Just shred or chop, add salt (or brine), tuck your future fermented veggies safely under the liquid (hold them down with a cabbage leaf or slices of veggies and a glass fermentation weight) and give them time. Don't open them the first 3 days! This keeps them safe while acidity increases and weeds out the unwanted types of bacteria. If you're in a warm place, you can ferment in a cooler with frozen water bottles to keep your fermentation temperature around 65 - 68F for better flavor. It can take up to 3-4 weeks in cooler temps for them to be ready. Taste and smell will guide you. To work with me one-on-one in person or online to learn to ferment, reach out to me via email here.
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