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DIY Yourself To Better Gut Health 

one easy strategy to help support the gut and the microbes that are there

Article by Ashley Sediqzad

Photography by Stock Image

Having a gut that is thriving is vital to your health (see why here).  Getting fermented foods into your diet is one easy strategy to help support the gut and the microbes that are there, but fermented foods can be expensive. 

Making your own is really simple and only takes three ingredients and minimal equipment!

Let’s learn how together. Grab some distilled water, non iodized salt and head to the kitchen! 

DIY Fermented Carrots


  • 1 cup distilled water
  • 1 tablespoon non-iodized salt
  • Full size carrots (cut into sticks) or baby carrots (amount varies depending on size, but enough to fit tightly in jar) 

Pro Tip: Swap any of your favorite veggies. Red onion, radish or cauliflower are great options. Add in some of your favorite dried or fresh herbs for flavor variation. Crushed red pepper is delicious for a spicy option!


  1. Warm water and gradually stir in salt, until dissolved. 
  2. Add optional spices, if using, to the bottom of a wide mouth mason jar. 
  3. Tightly fit carrots into the jar. 
  4. Slowly pour water over carrots, leaving one inch from the top open (you will probably have a little water left over).
  5. Cover carrots with a cabbage leaf (upgraded option: use a fermentation weight).
  6. Cover jar with a towel and rubber band (upgraded option: use an airlock lid). 
  7. Place in a cool, dark place for 1-2 weeks. 

To Note:

  • After the fermentation period, if you see mold on top of the mixture, just scoop off with a spoon and dispose. 
  • Don’t be alarmed by a cloudy appearance of liquid, just give a little shake before eating.
  • Radishes may produce a smell.  They're high in sulfur compounds, which intensify during pickling. 
  • Don’t use iodized salt. The iodine can inhibit the beneficial bacteria in a cultured vegetable. Sea salt or Himalayan salt are good options. Our favorite is Redmond Real Salt.

Want to also learn how to make your own fermented sauerkraut? Check that out here.

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