What are Gut Healthy Fermented Green Beans
Fermented green beans are a crisp, tangy snack that not only tastes great but also supports gut health thanks to the natural fermentation process. As the green beans sit in a saltwater brine, beneficial lactic acid bacteria develop and multiply, creating a probiotic-rich food that can help balance the microbiome in your digestive system. These probiotics are known to aid digestion, support immune function, and even contribute to better mood regulation. Unlike canned or cooked green beans, fermentation preserves the natural enzymes and nutrients, making them more bioavailable and easier to digest.
Beyond the health perks, fermenting at home is also a smart way to save money. A single jar of store-bought fermented veggies can easily cost upwards of $8–10, while the homemade version costs just a few dollars in produce and salt. Once you get the hang of it, you can ferment large batches using whatever’s in season — making it a cost-effective and sustainable way to stock your fridge with gut-friendly snacks. Plus, you’re in full control of the flavor, ingredients, and fermentation time, so each batch can be customized to your taste.
Fermenting at home also cuts down on food waste and packaging. You can use up extra produce before it spoils and store it for weeks or even months in the fridge. With just a jar, some salt, and a little patience, you’re essentially creating your own living food, full of life and flavor — no fancy equipment required.
Why You’ll Love Gut Healthy Fermented Green Beans
- Affordable source of gut healthy probiotics. Fermented foods are one of the best things to add to your diet to support a healthy gut microbiome!
- Preserve food and reduce food waste. Use up extra produce before it spoils and extend its shelf life from weeks to years!
- Add flavor to dishes. Fermentation adds a tangy, rich flavor profile to your produce.
The Ingredients for Gut Healthy Fermented Green Beans
- Green beans. Organic and fresh (not frozen of triple washed and bagged)
- Fresh dill. Or other flavor profiles you enjoy!
- Filtered water.
- Sea salt.
Tools you Need
- Sanitized glass jar. I recommend a 32oz wide mouth jar.
- Food scale.
- Fermentation weight. I love glass or ceramic weights.
How to Make Gut Healthy Fermented Green Beans
- Step One. Wash and trim the green beans. Place them in the jar with the dill.
- Step Two. Cover with filtered water and add the sea salt. Shake until the salt is dissolved.
- Step Three. Seal with a lid and let ferment at room temperature.
- Step Four. Transfer to the fridge and enjoy!
Storing Gut Healthy Fermented Green Beans
Once the fermentation process is complete, store submerged in the brine in the fridge.
How to Serve Gut Healthy Fermented Green Beans
Eat the fermented green beans as a snack, as a side dish, or add them to dishes or salads for a tangy crunch!
Gut Healthy Fermented Green Beans
Equipment
- Sanitized glass jar.
- Food scale.
- Fermentation weight
Ingredients
- 250 g green beans washed and trimmed
- 10 g fresh dill
- 450 g filtered water
- 24 g sea salt
- Optional flavorings like garlic
Instructions
- Place the green beans upright in a clean jar (a 32oz mason jar works well). Add the fresh dill in between or on top of the beans. If you like, you can also toss in a garlic clove or a few peppercorns for flavor.
- Pour the filtered water over the beans, making sure they are fully submerged. Leave about 1 inch (2–3 cm) of headspace at the top of the jar.
- Add in the sea salt. Close the jar with a lid and shake vigorously until the sea salt is dissolved.
- Use a fermentation weight, small glass jar, or a clean cabbage leaf to keep the beans below the surface of the brine — this helps avoid mold.
- Secure the jar with a lid and leave the jar at room temperature and out of direct sunlight. For the first 3-4 days, open the lid slightly to release the gas that builds up during the fermentation process.
- Let ferment for 10-14 days. Start tasting around day 10 — when they taste pleasantly tangy and still have a good crunch, they’re done.
- Once fermented to your liking, seal the jar with a lid and store in the fridge, where they’ll keep for 1+ years.