You’re all stocked up on your fav fermented foods, pickles, and sauerkraut from a recent sale, or your personalized subscription box has just arrived.
Your fridge is full, your gut is happy, and life is good.
But the freezer has never been emptier. You start wondering…
“Can I just freeze some of this fermented sauerkraut for later?”
“Wait… Can I Freeze This?”
Scenario number 2
Some of those ferments have been lingering in your fridge longer than you care to admit.
They are rapidly approaching their 6-month mark, and you can’t even think about throwing them away.
The short answer is, yeah, technically, you can move some of those fermented pickles and sauerkraut from your fridge to the freezer.
But the real answer? You probably shouldn’t…
Below, we’re breaking down the science and the reality behind freezing your favorite fermented foods, and what happens to taste, texture, and the gut-boosting probiotic benefits during the freezing and thawing process.
Need ideas on how to incorporate your ferments into every meal? Check out our blog post: How to Eat Fermented Foods
What Happens to Ferments When You Freeze Them?
Frozen veggies, let’s chat! You know them as a quick weeknight option for your go-to side-dish.
The benefit? They have less sodium than their canned counterpart, and they can stay fresh in your freezer for up to a year.
If we’re being honest, those frozen veggies sometimes lack in the flavor department, but they seem to get the job done.
Oh, they do this one weird thing while you’re cooking them: ooze water.
Frozen veggies can equal a soggy, watery mess in place of your once-favorite crunchy sides and snacks.
That’s because the freezing process causes the natural water content in veggies to expand, rupturing the cell walls of your food. [1]
This is particularly true for veggies with higher naturally occurring water content, like cucumbers, who grow up to become pickles (at least in our house!).
Can you Freeze Fermented Pickles & Sauerkraut?
The process of freezing fermented foods is not much different.
It can lead to texture changes, causing:
- Soggy Pickles
- Mushy Sauerkraut
- Loss of crispiness and satisfying crunch (the very thing that makes fermented foods so delicious)
Read More: Are Pickles Healthy? Here are 5 Reasons we say YES!
Now you have frozen fermented sauerkraut and pickles that have lost their texture, are full of water, and, let’s face it, are not that enjoyable to eat.
While this mushy watery reaction is happening with your ferments, the gut-healthy probiotics in fermented foods are experiencing their own… demise
How Freezing Ferments Affects Nutrition
At the same time water is expanding, the live bacteria in your fermented sauerkraut (lactobacillus) are starting to go dormant, and it’s not just a quick nap either; they may never wake up.
Some of those good for your gut probiotics might survive the big freeze, but many will die off through the decline in temperature. If they do make it, the thawing process is waiting to thwart their attempts at survival.
This is especially true if your fermented foods are left to freeze slowly (like in a home freezer) vs being flash frozen (which is more common in the restaurant and food industry):
- Watery ferments ✅
- Mushy veggies ✅
- Partially (if not fully) dead gut-loving probiotics ✅
It’s not exactly a checklist your gut and taste buds will thank ya for, is it?
Quick fact: Freezing fermented foods doesn’t “kill” all the good bacteria immediately. But it can damage the structures and significantly reduce the probiotic activity found in Lactobacillus. [2]
Read More: The Case For Probiotic Foods vs. Supplements
More Than Mush, You Could Lose Your Gut-Boosting Benefits
The power of fermented foods lies in the probiotic-packed, enzyme-rich, nutritional vitamins (B12, C, and K2) they deliver in every bite.
Adding ferments to your diet diversifies the bacteria in your gut microbiome for better digestion, immune system support, and improved mood. [3]
How much of those gut-boosting benefits are saved when your ferments go from refrigerator-fresh to frozen?
When you freeze sauerkraut, pickles, and other fermented foods, it can:
- Disrupt probiotic viability (they’re fragile little guys)
- Reduce enzyme activity
- Potentially degrade cold-sensitive nutrients
It’s possible you might still get some benefits from your frozen ferments. But the benefits of the Gut Health Trifecta (fat, fiber, and ferments) work best when your favorite ferments are fresh and the probiotics are active and thriving.
Get Hyped on Superfoods: Top 11 Probiotics For Gut Health
So… Is It Ever Okay to Freeze Fermented Foods?
Do you plan on freezing fermented foods for culinary use, like adding sauerkraut to a cooked dish? It’s perfectly ok and safe for consumption, just don’t expect any of the gut-boosting probiotic benefits.
There are a few other instances where we’ll give frozen ferments the green light.
Like if you’re making our Pickle & Burrata Salad (trust us, we used frozen fermented pickles for this, and it went viral!).
Or whipping up a batch of soul-warming Kimchi Jiggae soup.
The Only Time We’ll Give Frozen Ferments (a Cautious) Thumbs-Up
To get maximum gut health benefits of probiotic-packed ferments, fresh (fridge-stored) is always the best option.
But a busy schedule, packed fridge, or on-the-go modern life can leave you in a “waste it or freeze it” situation.
To that, we say, freeze your ferments rather than trashing them.
If you find yourself in a freeze-it-or-lose-it situation, here are our top tips for freezing fermented sauerkraut and pickles:
- Transfer it to a freezer-safe, non-glass container (don’t forget to leave room for expansion)
- Thaw your ferments in the fridge (not on the counter at room temp)
- Be prepared: you will most likely experience changes in texture and flavor
- Use your thawed ferments in recipes like soups and baked dishes, not fresh applications
Keep It Cool, But Not Too Cool
Real, raw, fermented foods are alive with good-for-you microorganisms, just like your gut. This happens when fresh veggies are placed in a barrel and covered with a saltwater brine. Good bacteria begin to grow (lactobacillus), preserving the food, leaving you with a probiotic-packed superfood.
Freezing your ferments might seem like a convenient option to stock your supply or avoid waste, but it dulls the sparkle (and the science) behind those powerhouse probiotic veggies made during the fermentation process.
Your Gut Will Thank You for Keeping It Chill (Literally)
To get most of your ferments, with a healthy dose of live cultures and that juicy (not watery) tangy flavor, keep your fermented pickles, sauerkraut, olives, and brines refrigerated. Not frozen.
Pro Tip: The best way to deliver a dose of beneficial bacteria to your gut is by eating fresh ferments every day.
OMPs' packing fridge is ready, and our ferments (when stored properly, of course), stay fresh for up to 6 months from the packing date; no freezing required.
Need some help using up your ferments before you decide to freeze them?
Check out some of our gut-loving, probiotic-filled, fermented foods recipes!
Recipe Roundup:
- 5 Quick + Healthy Lunch Ideas
- Road Trip Snacks - Fermented Edition
- Secrets for a Gut-Healthy Taco Night
References
- Phothiset S, Charoenrein S. Effects of freezing and thawing on texture, microstructure and cell wall composition changes in papaya tissues. J Sci Food Agric. 2014 Jan 30;94(2):189-96. doi: 10.1002/jsfa.6226. Epub 2013 Jun 24. PMID: 23670237.
- O'Brien KV, Aryana KJ, Prinyawiwatkul W, Ordonez KMC, Boeneke CA. Short communication: The effects of frozen storage on the survival of probiotic microorganisms found in traditionally and commercially manufactured kefir. J Dairy Sci. 2016 Sep;99(9):7043-7048. doi: 10.3168/jds.2015-10284. Epub 2016 Jun 8. PMID: 27289144.
- Leeuwendaal NK, Stanton C, O'Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients. 2022 Apr 6;14(7):1527. doi: 10.3390/nu14071527. PMID: 35406140; PMCID: PMC9003261.
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