How to make naturally probiotic pickles at home for gut health

Probiotics are live microorganisms that have beneficial effects on the health of the host organism. Those taken as part of a regular diet are well known to support gut health.

Florida-based gastroenterologist and health content creator Dr Joseph Salhab, who specialises in digestive and nutritional health, noted in an Instagram post on Sunday that pickles are an excellent source of these probiotics. However, most store-bought varieties use a vinegar brine, which often kills off the beneficial bacteria.

"First is either buying them without vinegar, which are pretty easy to find, but they can get expensive. Or, you can ferment them yourself at home," Dr Joseph Salhab noted.

While this takes more effort, it ensures you know exactly what is going into your gut. He explained that fermented pickle juice can assist with acid reflux and regular indigestion, though individuals must be mindful of high salt content.

When fermenting at home, Dr Joseph Salhab cautioned that "if you use a standard lid, you must loosen it daily to release gas (or it can explode)."

Using a fermentation crock or airlock jar is recommended for the best results. The process involves submerging cucumbers in a salt brine with spices for up to fourteen days until they are sour to taste.

This natural fermentation creates a powerhouse of nutrition that supports the gut microbiome more effectively than processed alternatives.

Probiotic pickles recipe

Ingredients:

• 2 lbs pickling cucumbers, ideally Kirby cucumbers.
• 4 cups filtered or dechlorinated water.
• 2 tbsp non-iodised salt (roughly 3.5 percent brine).
• 4 to 6 garlic cloves, crushed.
• Fresh dill or 1 tsp dill seed.
• 1 tsp mustard seed.
• 1 tsp whole peppercorns.
• Red pepper flakes (optional).
• 1 grape leaf for extra crunch.

Method of preparation:

• Trim a thin slice from the blossom end of each cucumber.
• Dissolve the salt in room-temperature water until fully mixed.
• Put garlic, dill, and spices in the jar first, then pack in the cucumbers tightly. Leave about one inch of headspace.
• Pour in brine until the cucumbers are fully submerged. Weigh them down if needed so none float above the brine.
• Cover with an airlock lid, or use a regular lid and burp daily.
• Ferment at room temperature until sour to taste, usually about five to fourteen days.
• Move to the refrigerator once they taste right and keep them submerged in brine.

Please Note: This information is for educational purposes only and does not count as professional advice.