Low FODMAP ferment: Pickled dill cucumbers

Fermented food are a wonderful food source of probiotics (good bacteria) (1), nutrients (2) and substances created by these bacteria, like lactic acid that provide us many health benefits(3).

For most people I encourage them to be included as part of a nourishing, balanced diet. An exception would be in you have a histamine intolerance, find out more about that here.

However, some people may experience bloating, wind or a change in bowel habits from eating these fermented foods, due to the highly fermentable/FODMAP nature these foods generally have. If this is you, perhaps you are suffering from Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO).

To help you out, I have created a low FODMAP ferment to you can experience all the health benefits without the discomfort.

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Ingredients

• 3 lebanese cucumbers (400g)

• 5-10 black peppercorns

• 1/3 cup fresh dill heads

• 1 1/2 cup water

• 3 tsp celtic sea salt salt

• 2 bay leaves

Method

1. Wash and scrub the cucumbers well. Thinly slice (2-5mm) the cucumber on a diagonal angle

2. Soak cucumbers in ice water for at least 1 hour.

3. After one hour place in the jar, sliced cucumbers, dill, peppercorns and bay leaves. Don’t pack too tightly as they will bruise.

4. Place the water and salt into a bowl and stir until dissolved to make brine

5. Pour the brine over the cucumbers, making sure the cucumbers are completely covered. Leave a 2-3 centimetres from the top of the jar.

6. Seal the jar, label it and place the jar in a cool dark place to ferment. You will notice a change in colour (becomes a dull/murky green), bubbles may appear and white sediment on the bottom. You should not see any black mould.

7. Allow to mature for at least 2-4 weeks before eating. Do not open prior to 2 weeks, before testing. You are aiming for a pickled, vinegar taste to the cucumbers.

8. After opening, store in the refrigerator.