Fermented Pickles for Digestion: Crunchy Probiotics That Beat the Bloat

The jars of gorgeous, crisp pickles took pride of place on the shelves and bubbled with the edginess of life in your grandmother’s kitchen, a long-standing tradition and custom that has been passed down from generation to generation. Throughout history, every culture on Earth has adopted the power of fermentation not only as a food preservation solution but also as an effective method of body nourishment. 

However, in a contemporary busy lifestyle, these fermented treats, especially pickles, have taken a back seat as people turn to instant solutions and contemporary snacks. But one common digestive issue persists—bloating. It’s a concern many face, and finding natural ways to alleviate it is more important than ever.

Still, the secret that our ancestors always shared is more applicable than ever. Fermented pickles are a powerhouse of natural probiotics and can become your digestive ally. They assist in restoring equilibrium to the intestinal flora, improve nutrient assimilation, and, yes, even eliminate that unpleasant bloated sensation.

In this article, we will take a closer look at how these tart and crispy pickles can work wonders for your health and stomach. We will learn everything about the fermentation process and the limitless health benefits of probiotics so that you can make fermented pickles your friend again. Bid farewell to bloating and welcome a healthier, happier gut!

What is Fermentation?^[1]

Fermentation is a naturally occurring mechanism in which carbohydrates (sugars and starches) are converted into alcohol or acids by a microorganism (i.e. bacteria, yeast, or moulds) in the absence of oxygen. 

This food preservation process not only preserves food but also enhances its digestibility and nutritional value.

Fermentation in plant foods assists in breaking down anti-nutrients found among plant foods, such as tannins and phytates, so your body can absorb the minerals in the food more easily, such as iron, calcium, and zinc.

Fermented foods also contain a lot of probiotics, especially lactic acid bacteria, that benefit the health of the bowel and the health of the total organism. Therefore, not only will you enjoy the flavour when you consume fermented foods, but you will also be enhancing your health!

Benefits of Eating Fermented Pickles

Below are some of the key benefits of eating fermented pickles:

1. Better Gut Health:

Fermented pickles are rich in probiotics, beneficial bacteria that help regulate the gut microbiome. Research indicates that probiotics in fermented foods for gut health aid in digesting food by enhancing the breakdown of food, eliminating gas, and preventing discomfort.^[3] The good bacteria in the intestines improve absorption, facilitate digestion, reduce & manage the risk of gastrointestinal disorders.^[4]

Aashirvaad Atta, in collaboration with a group of knowledgeable dietitians, has developed the Digestion Quotient, which calculates your digestion score on a scale of 1 to 100. To find out your Digestive Quotient, take this small 2-minute test.

2. Improved Nutrient Uptake:

The fermentation process inactivates some anti-nutrient components of the food, making it easier for the body to absorb food and essential nutrients such as zinc & iron.  Studies have shown that fermented foods, such as pickles, contribute to enhancing the bioavailability of available nutrients, particularly vitamins and minerals. This implies that nutrient absorption is enhanced with the consumption of fermented pickles, which provides good overall nutrition.^[5]

3. Boosts Immunity:

Gut microbiome promotes immune system function. Fermented pickles contain probiotics, and fermented foods have increased antioxidant potential that has the potential to modulate immune responses and manage inflammation, thereby strengthening immune defence.  Research indicates that a healthy gut, supported by fermented foods, may help enhance the body’s capacity to combat infections and diseases.^[6]

4. Antioxidant Benefits:

Fermented pickles are rich in antioxidants; they include polyphenols, which counter the presence of free radicals in the body. These antioxidants prevent oxidative stress that may lead to the wear and tear of cells, resulting in faster ageing. Studies have revealed that antioxidants in fermented food may help manage the chances of chronic diseases.^[7]

5. Metabolic Boost:

Fermented foods also aid in metabolism since they increase the absorption of nutrients and improve the health status of the gut via probiotics. These friendly bacteria can help in the digestion of complex nutrients to a form that can easily be used by the body, thus enhancing vitality in the metabolism process. 

Moreover, the fermentation process may augment the bioavailability of necessary vitamins and minerals, thereby reinforcing the processes of metabolism. In general, fermented foods in the diet can lead to a healthier metabolism and digestive tract.   ^[9] 

How to Make Fermented Pickles: The Art of Fermentation

Fermentation is an entirely natural process that involves the breakdown of sugars and starches in food by microorganisms, such as bacteria, yeast, or moulds. When the lacto-fermentation process occurs (in pickles), sugars are fermented by beneficial bacteria to produce lactic acid, which preserves the food and gives it a tangy taste. ^[1]

It is also a source of probiotics, beneficial bacteria species that should be living and healthy, helping to maintain your microbiome balance and enhance digestion. Fermentation is an ancient method of preserving food and enhancing its nutritional content, making it an effective and natural approach to improving health.

Differentiating Lacto-Fermented Pickles from Vinegar-Pickled Ones

Both lacto-fermented pickles and vinegar-pickled pickles are widely used methods of preserving food, though they are indeed quite different in their process, flavour, and health value.

1. Process of Fermented Pickles

Lacto-fermentation involves the conversion of vegetable sugars to lactic acid by naturally occurring lactic acid bacteria (Lactobacillus). It is a process in which vegetables are soaked in a salt solution and fermented over several days or weeks. 

Vinegar-pickling, by contrast, preserves food using vinegar, salt, and occasionally sugar at a faster rate through the acidity of the food, without the use of bacteria in the food preservation process.

2. Flavour and Taste Profile of Fermented Pickles

The lacto-fermented pickles possess a deep, complex flavour due to their balanced sourness, which is a result of lactic acid. The fermentation process is longer, the more active the tang. 

Pickles that have been pickled in vinegar, however, are more directly sour and vinegar because the vinegar liquid is acidic. The taste is simpler and not as richly developed as in the case of lacto-fermented products.

3. Probiotic Content of Fermented Pickles

Pickles that are lacto-fermented are an excellent source of live probiotics, which are the good bacteria that grow and support the microbiome of the digestive system by stabilising it. These probiotics aid digestion and the maintenance of immunity.^[2]

Pickles preserved with vinegar, however, are not probiotic because the vinegar kills the germs during the pickling process.

4. Nutritional Content

Pickles made through lacto-fermentation contain probiotics and enhance nutrient absorption. The vitamins and minerals contained in fermented foods become more bioavailable.^[2]

However, the food ensures that the nutrients present in the food are preserved in the vinegar-pickled pickles, but not the probiotics, as in fermented pickles. Although they preserve vitamins, they do not increase nutrient availability in the same way that fermentation does.

5. Storing and Shelf Life of Fermented Pickles

The pickles, being Lacto-Fermented, also tend to spoil, so they must be kept in the refrigerator to stay fresh. The cool temperature slows fermentation and preserves the probiotics. 

In contrast, vinegar-pickled pickles can be stored at room temperature, as the acidic content of vinegar inhibits the growth of harmful bacteria. Well-preserved, they may survive for months without refrigeration.

6. Texture

The lacto-fermentation of the pickle usually results in crisp, crunchy pickles. The activity of the bacteria does not break down the vegetables as much, leaving them firm. 

However, pickles that are made with vinegar tend to mellow with age because the acid in the vinegar dissolves their cell structure, making them softer in texture than pickles that have been fermented.

How to Make Fermented Kairi Achar (Mango Pickle) at Home

1. Kairi Achar, or Mango Fermented Pickles

A spicy, tangy traditional Indian pickle prepared with raw mangoes, is an ideal accompaniment to any meal.

If you want to come up with your own homemade Kairi Achar, follow this recipe:

Ingredients:

• 2-3 raw mangoes (preferably firm and sour)
• 1/4 cup salt (preferably sea salt)
• 1-2 tablespoons turmeric powder
• 1-2 tablespoons red chilli powder (adjust to taste)
• 1 tablespoon mustard seeds
• 1/2 tablespoon fenugreek seeds
• 1/2 teaspoon asafoetida (hing)
• 1/4 cup mustard oil (or any vegetable oil)
• 1-2 tablespoons jaggery or sugar (optional, for balancing the flavours)

Method:

• Take 2-3 uncooked mangoes, peel them, cut into cubes or slices, and remove the seeds.
• Add mango to a bowl, 1/4 cup of salt, 1-2 tablespoons of turmeric, and 1-2 tablespoons of red chilli powder, and mix well.
• Arrange pieces of mango on a towel and sun-dry for 1-2 days.
• Heat 1/4 cup mustard oil in a pan until hot, then add one tablespoon of mustard seeds, 1/2 tablespoon of fenugreek seeds, and 1/2 teaspoon of asafoetida. Let it splutter.
• Allow the oil to cool slightly, then pour it over the mango mixture. Stir well.
• To make it sweet, add jaggery or sugar (optional).
• Pour off into a clean glass jar, seal it, and store in a cool, dark place.
• Stir the jar every day for 2-3 weeks. Enjoyer once pickled!

2. Vinegar Fermented Pickles

This technique does not involve any natural fermentation process since it is a faster way of pickling cucumbers by adding vinegar and salt instead.

Ingredients:

• 4-5 small cucumbers
• 2 cups distilled white vinegar
• 1 cup water
• 2 tablespoons sea salt
• 1 tablespoon sugar (optional, for a touch of sweetness)
• 2 cloves garlic (smashed)
• 1 tablespoon mustard seeds
• 1 teaspoon black peppercorns
• Fresh dill sprigs (optional)

Instructions:

• Clean and cut cucumbers into spears or rounds.
• In a saucepan, mix vinegar, water, salt and add sugar (when it is used). Boil and stir till the salt and sugar dissolve. Take off the cooker and allow the brine to cool.
• Put the cucumbers, garlic, mustard seeds, peppercorns, and dill (if so) in a clean glass container.
• When the brine is cooled, pour it on the cucumbers, making sure that the cucumbers are completely covered.
• Put a lid over the jar, and it can be kept chilled. After roughly 24 hours, the pickles will be ready and can be stored in the fridge for 2 weeks.

The Bottom Line

Pickles are not only a delicious accompaniment to your food but also a source of health with many beneficial properties. They are rich in probiotics and, as part of a broader diet of fermented foods for gut health, may help support the health of your digestive system, immune system, and overall well-being.

Antioxidants in fermented pickles may also contribute to healthy ageing and protect your cells. Including fermented pickles in the diet is better when consumed as part of a balanced diet that includes a lot of fruit and vegetables, lean protein, and healthy fats. 

Fermented pickles improve the flavour of fruits and vegetables and offer several nutritional and health advantages in addition to being a valuable method of food preservation.

But it’s crucial to realise that fermented pickles are heavy in salt, making them unsuitable for anyone with high blood pressure, chronic renal illness, or liver disease.

Consuming fermented pickles in excess might have adverse health effects; thus, healthy people without a history of hypertension should exercise caution.

It is vitally important to get a healthcare provider consultation when you experience some trouble in digestion or have a specific concern about your health status. 

Frequently Asked Questions