Why You Should Make Your Own Pickles + How To Make Them At Home

When a pickle craving hits, there's not much else that can satisfy the need for a crisp, crunchy, tangy treat. But it turns out, a pickle isn't always a pickle.

"It's important to know there are pickles and then there are pickles!" says nutrition consultant and natural chef Karyn Forsyth Duggan, M.S., BBS. "The classic store-bought pickled vegetables are simply pickled in vinegar and then canned/jarred so they're shelf-stable. There's really no comparison between these pickled foods and foods that have actually been fermented."

But, as Duggan pointed out, "pickling" isn't always what happens to the pickles you find in stores.

"[Pickles] are often loaded with probiotics, the healthy bacteria that can provide a host of benefits to our gut health!" says registered dietitian nutritionist Leah Silberman, RDN.

But when it comes to the store-bought variety, Silberman says, buyer beware. "They're typically high in sodium, so watch for that. Also, I recently noticed a particular brand used artificial colors in their pickles to provide a more vibrant yellow/greenish hue. Yellow 5 is not a food! Be sure to stay away from those artificial additives."

"When buying pickled foods that are pickled with a slow fermentation, you'll benefit from natural probiotics that support the microbiome," says sports dietitian Kelly Jones, M.S., R.D., CSSD. "The microbiome, or all the bacteria and microbes living in and on the body, is linked to immunity, mental health, metabolism, and more1.

Because fermented foods are made with the help of microorganisms, they're often classified as "probiotics," but Meyer says it's important to be cautious with that categorization, particularly when purchasing pickles from the store.

"To be considered a probiotic, the microorganisms found in the food have to have known health benefits," she says. "Bottom line: if you are buying pickles from a can at a grocery store, there's very little chance there's any probiotics in them. If you are buying them at a farmers market or making them yourself, there will most likely be microorganisms in the pickles but it's often not clear the type, diversity, and amount of the microorganisms."

If you're in a time crunch or are still a little intimidated by the idea of setting up a fermentation station in your kitchen, you can still get in on the homemade pickle game by making a "quick pickle."  

"You can make a quick pickle by adding thinly sliced or julienned veggies such as onions, cabbage, or carrots to a small saucepan and heating them with red wine or apple cider vinegar as well as a touch of raw honey and salt," Jones says. "While this would not offer probiotics, the acid from the vinegar may have a positive benefit on digestion." 

"I love pickling fruits and veggies at home," says registered dietitian and integrative nutrition health coach Jessica Cording, M.S., R.D., CDN, INHC, noting that a few of her favorites are these DIY pickled red onions and pickled strawberries. "I also love pickled cauliflower, cucumbers, and carrots."

Fermented foods are fantastic for gut health, but store-bought pickles often lack all the benefits. You can make your own pickles at home, either by throwing together a quick concoction of veggies and vinegar or by following a step-by-step tutorial for proper at-home fermentation.