How to Introduce Fermented Foods to Babies and Toddlers
Offering children a variety of foods helps to broaden their palates, but sour is an important flavor that isn't usually given to babies in Western cultures. Traditionally fermented, probiotic-rich foods are a wonderful way to introduce sour flavors early on, and one of the best ways to support your child's health. Many children consume highly processed foods that are overwhelmingly sweet and salty. Offering babies fermented foods when they begin solids can help reduce their desire to over-consume sweet foods later on.
Breast milk is an incredible source of healthy fats and beneficial bacteria, but the foods most commonly offered to babies often lack both. Fermented foods truly are “food as medicine”. They help diversify your baby’s gut microbiome, aid digestion, support immunity, and can even increase the nutrient content of foods. They are especially helpful for babies born via C-section, those who have been given antibiotics, or those experiencing gas, constipation, or other digestive discomfort.
We're made up of more bacterial cells than human cells, and the beneficial bacteria thrive when we consume fermented foods. Probiotic supplements can be fantastic as well, but they typically contain only a few strains of bacteria. Whereas fermented foods provide a far more diverse array of beneficial strains to help nourish a wider variety of microbes in the gut.
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Introducing Fermented Foods to Babies
Introduce fermented foods very gradually, starting with very small amounts. Your baby may make a sour face at first, but don’t be discouraged — they may surprise you by reaching for more! Like any new flavor, it can take time to adjust. If your little one refuses it, wait a few days and try again.
Store-Bought Options
Traditionally fermented foods are found in the refrigerated section of the store. The sauerkraut or pickles that are found on store shelves and sold at room temperature are soaked in a vinegar brine and do not have the same health benefits.
Homemade Ferments
Making ferments at home is simple and rewarding! Some great ones to start with include: lacto-fermented root vegetables, sauerkraut, fermented cranberries, preserved lemons, traditional pickles, fermented relish, kombucha, and kefir. It feels good to know exactly what goes into your ferments, and gives you the opportunity to use high-quality salt.
Methods of Fermenting: Salt vs. Starter
Vegetables can be fermented using salt, a starter (like whey or brine from a previous batch), or a combination of the two.
Starter: This method can offer more biodiversity, but vegetables may become mushy or more prone to mold. It’s best to use a starter for quicker ferments like sweet potatoes or fruit.
Salt: Salt helps inhibit harmful bacteria and supports the growth of Lactobacilli. It also results in crispier textures, making it a go-to method for things like sauerkraut and pickles.
When Can Babies Eat Fermented Foods?
Babies
Once you start introducing solids to your baby, they can begin tasting fermented foods. Start by dipping a spoon or clean finger into sauerkraut brine and letting your baby taste it — even the juice offers benefits. Before they can chew well, you can pulse fermented vegetables and spoon-feed. If they reject the flavor, try mixing it with avocado or applesauce and gradually reduce the mix-ins over time.
Toddlers & Older Children
For older children, offer small amounts of fermented foods alongside familiar favorites. Keep the mood light and avoid making a big deal out of the new food, which can help reduce resistance.
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Is Kombucha Safe for Babies?
This effervescent beverage has gained a lot of popularity but it isn’t ideal for babies and toddlers. When it comes to introducing fermented foods, there are plenty of gentle, nutrient-rich options to start with before considering kombucha.
Sugar & Alcohol: Kombucha is made with tea, water, sugar, and a SCOBY (symbiotic culture of bacteria and yeast), also known as the mother. The bacteria feed off the sugar, facilitating the fermentation process. If not left to ferment long enough, the beverage will have a high sugar content. If fermented too long, the beverage can become alcoholic. All ferments can produce alcohol, but kombucha often produces more of it at a quicker rate. Although store-bought kombucha is regulated and should only contain negligible amounts of alcohol, the sugar content is likely to be higher, and many store-bought or restaurant kombucha varieties have sugar added to the finished product.
Caffeine: Kombucha is most commonly made with black tea. Although kombucha generally has about 1/3 the caffeine of the tea it is made with, it can still be too much caffeine for babies to consume.
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