I’ve spent the last several years studying the microbiome—reading research, listening to expert interviews, and diving into what it takes to support a healthy gut. One thing keeps showing up in my findings is the importance of microbial diversity.
But what does that mean? At a basic level, a diverse microbiome means your gut is home to a wide variety of beneficial bacteria, each performing unique jobs—from digestion to immunity to mood regulation. The richer the mix of microbes, the more resilient and better-functioning your gut will be. There are several recommendations for improving your microbiome including: eating a wide variety of plants, adding pre-biotic rich foods, and limiting ultra-processed foods. Also, on the list is prioritizing fermented foods. This last recommendation seems harder to me—especially when a tiny container of kimchi costs $9 at the specialty store. I found myself thinking: Is fermented food just another inaccessible wellness trend?
Hungry to learn more, I wanted to see if there was a way to make it work in real life, in real kitchens, and with real budgets. This shouldn’t be hard. After all, fermented foods have been around forever—they’re an ancient tool for survival. People have been fermenting vegetables, grains, dairy, and drinks for thousands of years. Jewish communities have long made fermented dill pickles and sour rye breads. Polish grandmothers made sauerkraut and kvass to get through long winters. Korean families developed kimchi as both medicine and preservation. The list goes on: kombucha, kefir, yogurt, miso, dosas, tempeh—every culture has a tradition rooted in fermentation.
I decided to get hands-on and took a class at here in Pittsburgh. I showed up armed with questions, ready to place a big order for airlocks, fermentation weights, and starter cultures. But I ended up being quite surprised. Trevor, the charismatic instructor from Community Cultures, made it beautifully simple. He proved that you can ferment just about any vegetable—carrots, radishes, cabbage, garlic… whatever’s in your crisper drawer. He didn’t sell me fancy equipment and give me a complicated process to follow. Just vegetables, salt, water, and time—and few peppercorns or leeks for those feeling creative. The microbes do the work. In a few weeks you’ve got a jar full of flavorful, living, gut-friendly food.
Fermenting does not have to be intimidating, expensive, or niche. It’s a lost skill worth rediscovering—and it’s exactly the kind of habit that builds both resilience and health. Like any good wellness practice, the goal is progress, not perfection. Try adding one fermented food to your cart this week or, if you’re feeling bold, grab a pickling jar and give fermeting a try.
Reach out if you’d like to delve into gut health further or for my favorite fermentation recipes.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
