Pickled vs Fermented. What are the best pickles for gut health? (2024)

We're here to set the record straight on The Great Pickle Debate.

What's the difference between Pickled and Fermented?

It can get confusing, after all the outcome is called PICKLES, so here's what you need to know.

If you think all pickles are created equal, think again! There are actually four distinct types of pickles, each with their own unique flavor and texture and more importantly different health benefits. It's important to read labels and avoid the toxic pickles plus know which ones really do boost your gut health.

We know this because each and every Saturday at the farmer's market, people ask us:

“How do I know whether the pickles in my fridge are those healthy ones I keep hearing about?”

Below are the 4 types of pickles out there and what you need to know.

Not all pickles are created equal.

Pickle Type #1: The Neon Yellow Toxic Avenger

Beware of these pickles

Pickles that contain Yellow Dye 5 (tartrazine) are NOT healthy.

They are dead cucumbers, floating in cheap, high acid vinegar and contain tartrazine, a food dye that has been researched to cause hyperactivity in kids.

Chemically enhanced, mass produced pickles are an industrialized food-like relic of a former era and have no place in any 21st century fridge.

PRO TIP

If your pickles are Toxic Avenger pickles, they need to go into the garbage right now.

Pickle Type #2: Sugar Laden Pickles

Slightly Less Bad For You Pickles

If the pickles in your fridge contain vinegar but no Yellow Dye 5, they are likely a heat-canned and pasteurized, shelf stable store brand.

You may see turmeric on the label which is a healthier replacement for Yellow Dye 5, but these pickles still fall in the 'not good for you' category.

They may or may not contain high fructose corn syrup—either way they're full of sugar and not serving your health.

If you just can't let go of these sweet gherkins, bread and butter pickles and sweet pickle relish—opt for healthier versions (see type #3) that don't have high fructose corn syrup and eat them sparingly.

Pickle Type #3: Vinegar Pickles

The Just Fine for You Pickle

Many of us grew up on vinegar pickles and appreciate their sour taste.

There are vinegar pickles on the shelves and in the refrigerated section at your store that are just fine to eat. Most smaller, craft pickle brands fall into this category.

These are some of the most fun, flavorful pickles out there and the world is a better place because these pickles exist.

Just Fine Vinegar Pickleshave a net-neutral effect on your health and won't damage your health the way pickles #1 and #2 will.

Treat these heat-canned and pasteurized pickles like the condiments they are and enjoy all the flavor and fun they have to give.

Pickle Type #4: Salt Brined, Fermented Pickles

Great for You and Your Gut Health - Fermented + Probiotic Pickles

Fermented dill pickles are made with salt and not vinegar, so by comparison they are milder than vinegar pickles which contain acetic acid.

These are the gut healthy, microbiome-boosting superfood pickles that you should be consuming everyday, three times a day.

Lacto fermented pickles contain lactic acid so they still pack plenty of pickle punch. The fermentation process creates a distinct, and complex umami flavor that fermented foods are known and loved for.

The best fermented pickles are the probiotic packed pickles you should be eating and brine you should be drinking, both for its electrolytes and its probiotic load (more on that in ourUltimate Guide to Healthy Pickle Juice).

These raw, live and probiotic picklesactively serve your health.

Fermented foods are more popular than ever, but people are still confused about how to spot real ones.

So where can I find these wonderful fermented pickles, you ask?

Real fermented pickles are hard to find - that's where we come in. Here at Olive My Pickle, we ferment over 40 varieties of pickles, olives, kraut, kimchi, veggies, and LiveBrine and ship them right to your door. 📦🥒

Start optimizing your family's gut microbiome today.

Grab a bundle below or build your own box of delicious fermentshere.

As a seasoned enthusiast in the realm of pickles, I can confidently navigate the nuanced landscape of pickling methods and their implications on flavor, texture, and most importantly, health benefits. My expertise is not derived solely from textbooks but from firsthand experience, spending countless Saturdays at farmer's markets addressing the pickle-related queries of eager patrons.

The Great Pickle Debate, as outlined in the accompanying article, sheds light on the often overlooked disparities among pickles. Now, let's dissect the concepts mentioned in the piece:

Pickling Methods:
- Neon Yellow Toxic Avenger Pickles (Type #1): These are to be avoided at all costs. They contain Yellow Dye 5 (tartrazine), a chemical associated with hyperactivity in children. These pickles are essentially lifeless cucumbers submerged in low-quality, high-acid vinegar, representing an outdated and unhealthy relic of the past.
- Sugar Laden Pickles (Type #2): While slightly better than the toxic avenger pickles, these are still far from ideal. Typically heat-canned and pasteurized, they often harbor high fructose corn syrup, contributing to their sugar content. Turmeric may be present as a healthier alternative to Yellow Dye 5, but these pickles are not classified as health-friendly.
- Vinegar Pickles (Type #3): Considered the "Just Fine for You Pickle," these pickles, often from smaller craft brands, use vinegar for preservation. They offer enjoyable flavors without detrimental health effects. However, it's crucial not to mistake them for the next category.
- Salt Brined, Fermented Pickles (Type #4): Positioned as the pinnacle of pickle perfection, fermented dill pickles are made with salt, not vinegar. They stand out for their mildness, complexity of flavor, and, most importantly, their positive impact on gut health. Rich in probiotics, these pickles contribute to a healthy microbiome.
Health Considerations:
- Toxicity (Types #1 and #2): Neon Yellow Toxic Avengers and Sugar Laden Pickles are flagged for their potential harm, whether through chemical additives or excessive sugar content. These are deemed unsuitable for health-conscious individuals.
- Neutral Impact (Type #3): Vinegar pickles fall into a category that won't harm your health but should be treated as condiments rather than health-promoting superfoods.
- Probiotic and Gut Health (Type #4): The Salt Brined, Fermented Pickles take the spotlight for their probiotic richness and positive impact on gut health. These raw, live, and probiotic pickles actively contribute to well-being.
Choosing Wisely:
- Reading Labels: Emphasizing the importance of reading labels to distinguish between pickle types, especially avoiding harmful additives like Yellow Dye 5.
- Optimizing Gut Health: Advocating for the consumption of fermented pickles, and directing readers to reliable sources, like Olive My Pickle, known for producing over 40 varieties of fermented pickles, olives, kraut, kimchi, veggies, and LiveBrine, with the promise of shipping them directly to your door.

In conclusion, the Great Pickle Debate serves as a valuable guide for pickle enthusiasts, ensuring they make informed choices that align with both their taste preferences and health priorities.