Lactofermentation is a simple, natural process that transforms fruits and vegetables into tangy, probiotic-rich foods that are great for your gut health. While many people are familiar with fermented veggies like sauerkraut or pickles, you can also lactoferment stone fruits like peaches, plums, cherries, and apricots. The result? A sweet, slightly sour, deeply flavorful fruit that you can use in both sweet and savory dishes.
What is Lactofermentation?
Lactofermentation is a natural fermentation process where beneficial bacteria (primarily Lactobacillus) convert sugars in fruits and vegetables into lactic acid. This not only preserves the food but also boosts its nutritional value and promotes gut health.
Unlike vinegar-based pickling, lactofermentation relies only on salt and water (or sometimes just salt) to create an environment where beneficial bacteria can thrive while harmful bacteria are kept at bay.
Why is Lacto-Fermented Fruit and Veg Good For You?
Lactofermented fruit is good for you because it’s rich in probiotics, the beneficial bacteria that help keep your gut healthy and balanced. During fermentation, the natural sugars in the fruit are broken down, which not only adds a tangy flavor but also makes the fruit easier to digest and enhances the bioavailability of nutrients—meaning your body can absorb them better. Plus, it naturally preserves the fruit without needing added sugar or artificial ingredients, making it a wholesome, gut-friendly snack or addition to meals.
BENEFITS OF LACTO-FERMENTED STONE FRUIT
🍑 Anti-Inflammatory & Antioxidant Properties
Plums and peaches are naturally high in antioxidants like vitamin C and polyphenols. Fermentation can help retain and even enhance these compounds, which fight inflammation and oxidative stress.
🍑 Gentle on the Stomach
Because fermentation begins breaking down the fruit’s fiber and sugars, lactofermented plums and peaches are often easier to digest, especially for those with sensitive digestive systems.
🍑 Boosts Digestive Enzymes
Lactofermented fruits contain natural enzymes that help your body break down food more efficiently, supporting better digestion and nutrient uptake.
🍑 Rich in Probiotics
Fermentation encourages the growth of beneficial bacteria like Lactobacillus, which support gut health, improve digestion, and may boost immunity.
🍑 Improved Nutrient Absorption
The fermentation process helps break down anti-nutrients (like phytic acid), making it easier for your body to absorb key minerals and vitamins found in plums and peaches.
What does lacto-fermented fruit taste like?
Fruits are naturally full of sugar, but once you ferment them, they take on this unique tart bite that balances out the sweetness in the best way.
Because they’re so balanced—sweet, sour, a unique umami flavor and just the right amount of tanginess,—I love adding fermented fruit to anything that needs a pop of flavor: cheeseboards, salads, ceviche, and its delicious alongside roasted or grilled meats. It’s the easiest way to level up a dish with something unexpected!
What You Need To Make Lactofermented Stone Fruit
Ingredients:
- Fresh, ripe stone fruit (peaches, plums, cherries, apricots, nectarines)
- Salt (non-iodized sea salt or kosher salt)
- Filtered or spring water (chlorine-free)
- Optional: spices like cinnamon sticks, star anise, or fresh herbs like rosemary or thyme
Equipment:
- A clean glass jar with a lid (swing top or mason jar or fermentation jar)
- A small weight or fermentation weight (to keep the fruit submerged)
How to Make Salt Water Brine Without a Scale
Don’t have a kitchen scale? No problem! A simple brine ratio is 1 tablespoon of salt to 2 cups of water. This gives you roughly a 2% salt solution, ideal for fermenting fruits. Always use non-chlorinated water and pure salt (avoid iodized salt, which can interfere with fermentation).
Tips When Making Lacto-Fermented Stone Fruit
- Taste test each day after 24-48 hours. Continue to ferment until you reach your desired taste. I usually let mine ferment for at least 5 days, and find that to be the sweet-spot for me.
- For the best results, use ripe but not overly soft fruit. The stone-fruit should be a bit firm but ripe. This will give you softened fruit that has a slightly crunchy interior.
- Ferment at around room temperature. This is for optimal flavor development. Somewhere between 60f to 80f is ideal. Keep in mind, in warmer temperatures, they might be ready in just 4-5 days, while cooler weather can stretch the process to around 10 days. You’ll know they’re done by the smell and taste—they should have a pleasant tangy aroma and a sour, but enjoyable flavor.
- Use a glass jar with an airtight seal, like a swing-top jar or one with a fermentation lid. To avoid burping your jar daily, use a fermentation lid with an airlock or a swing-top jar that’s not sealed too tightly to allow gas to escape while keeping air out (or use an elastic band around the clip).
Best Fruits and Vegetables to Ferment
Besides stone fruit, here are some great options:
- Fruits: Stone fruit (ocf!), apples, pears, cherries, blueberries, strawberries, grapes, citrus, apricots. Fermented Blueberries are delish & one of my favorites.
- Vegetables: Cabbage, cucumbers, carrots, radishes, beets, green beans, garlic, onions, peppers.
These fruits and veggies hold up well during fermentation and develop rich, tangy, and sometimes slightly effervescent flavors.
What happens when you lacto-ferment fruit?
The natural sugars in the fruit mellow out as they’re fermented, giving way to a gentle tartness—similar to a lightly pickled flavor but much more subtle. Depending on the fruit and fermentation time, you might also notice a mild effervescence (tiny bubbles), adding a refreshing, fizzy quality. Lacto-fermented fruit has a unique balance of sweet, tangy, and slightly sour flavors.
The texture changes too: the fruit softens slightly but still holds its shape. It’s tender, juicy, and a bit more pliable than fresh fruit—think of it as somewhere between raw and stewed fruit, with a pleasant bite and a zesty finish.
Ways to Use Lactofermented Stone Fruit
Lactofermented stone fruit is incredibly versatile! Here are some delicious ways to use it:
- Serve on a cheese board with nuts and crackers
- Add to grain bowls or salads for a tangy-sweet bite
- Blend into a vinaigrette or sauce
- Use as a topping for grilled meat or roasted veggies
- Stir into yogurt or oatmeal
- Enjoy straight from the jar as a probiotic-rich snack!
Whether you’re new to fermentation or looking for a creative way to preserve summer fruit, lactofermented stone fruit is a delicious, gut-friendly option to add to your fermentation repertoire.
Lacto Fermented Fruits
Ingredients
- 1 tablespoon of salt for every 2 cups of dechlorinated water use enough salt water brine to cover the ingredients
- Fresh Stone Fruit like peaches, plums, nectarines, etc. (or fruit of choice) ripe, but still firm to touch. sliced and core removed
- Optional but highly recommended: spices like cardamom, cinnamon sticks, cloves, or star anise for flavor.
Instructions
- Prepare your stone fruit: Wash the fruit thoroughly and remove the pits. You can choose to leave the fruit whole or slice them into halves or quarters, depending on your preference.
- Make the brine: Dissolve the salt in water.
- Place the stone fruit into a clean Mason jar, making sure to leave some space at the top. If you're using spices, you can also add them to the jar. Pour the brine over the plums, ensuring they are completely submerged. (Create more brine if needed to cover the ingredients)Leave about an inch of head space at the top. If you happen to have too much fruit in the jar, you can just simply remove some.
- Use a weight to keep the fruit under the brine. Secure with a fermentation lid or a swing top lid sealed loosely with a rubber band. If the jar is secured tightly, be sure to burp the jar (open the jar) daily to release the gas.
- Allow the fruit to ferment at room temperature, away from direct sunlight, for about 3-7 days. Taste them periodically.
- When ready. Remove the counterweight and store it the refrigerator to stop the fermentation process. If stored in the brine, the fruit should last up to 2 months.
Notes
Nutrition
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