How Pickles Help Your Gut
- Science Holic
- Nov 11
- 3 min read
Author: Lillian Dong
Editors: Joshua Payne, Oscar Chen
Artist: Christina Chen
Salty, sweet, tangy, sour, and spicy–the deliciousness of pickles lies in their complex flavor. Fermentation has long existed for thousands of years as a process to extend the shelf life of fresh vegetables. In the modern day, scientists are finding even more benefits of fermenting food. Chances are, you have already heard of pickles being great for gut health. But what does this phrase really mean? And how do pickles achieve these effects?
The magical process that transforms cucumbers into pickles is called fermentation. To begin, vegetables are submerged in a brine of salt and water. Within a few days, bacteria in tiny quantities on the vegetable surface, called lactic acid bacteria, begin to turn sugars within the vegetable into lactic acid. This bacterium is what changes the flavor of these vegetables so drastically. After fermentation, the pickles will be saturated with lactic acid, a powerful probiotic organism.
Probiotics are the live microorganisms or microbes often referred to as “friendly bacteria”. Inside your digestive system, these microbes help digest food, fight off harmful microbes, and supplement the immune system. However, when these microbes are not diverse or balanced enough to fulfil their many responsibilities, people begin to experience dysbiosis. Cleveland Clinic describes that people may experience symptoms anywhere from general digestive difficulties to bowel diseases and infections based on how imbalanced the gut microbiome is. In the treatment of dysbiosis, many doctors will use probiotics. Although these professionals are more likely to use more concentrated forms of probiotics in their prescriptions, there is no doubt that pickles can also help. The lactic acid in pickles keeps the environment of your gut acidic, breaking down unwelcome pathogens and diseases. Additionally, a 2016 study has shown that lactic acid from fermented foods can increase the absorption of certain nutrients, such as iron. Simply eating pickles is insufficient to replace the dependability and effectiveness of probiotic pills and tablets in case dysbiosis occurs, but eating pickles may encourage probiotic activity and balance so that it never does.
In addition to digestive conditions, you may be surprised to hear that the state of the gut microbiome affects our immune system, nervous system, and endocrine system. As a result, factors such as mood, pain tolerance, metabolism, and immune response may all be affected by imbalances in gut health. So how do pickles fit into this? In 2023, a published review explored the relationship between probiotics and neurodegenerative diseases–disorders like Alzheimer's that result in a progressive loss of function of neurons. Although there was insubstantial evidence for a definitive conclusion, researchers are continuously running experiments to prove these relationships, and it is noted that since numerous variables cause these diseases, an imbalance in the gut microbiome could undoubtedly be one of them. Pickles are great for digestive issues, but many people do not realize that they could be affecting, if only slightly, the health of their mind and body.
Of course, something so amazing could not exist without limitations. In reality, the only pickles that contain these probiotic properties are fermented, which means that any pickles on shelves and not refrigerators were made with vinegar instead of the saltwater brine and do not have all the benefits. Additionally, the Cleveland Clinic notes that despite other nutritional values, pickles still have a lot of sodium, which means that eating pickles in large quantities is not recommended. So the next time you are at the grocery store, notice the fermented pickles, kimchi, and yogurt, and wonder in awe of how these foods could be so practical and healthy yet still so delicious.
Citations:
Cleveland Clinic. (2024, May 22). Are Pickles Good for You?. Cleveland Clinic.
Cleveland Clinic. (2025, September 11). Probiotics. Cleveland Clinic.
Cox, J. (2021, May 12). Pickling Versus Fermenting: End the Confusion. wildbrine.
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Harvard Medical School. (2022, February 2). Should you take probiotics?. Harvard Health.
https://www.health.harvard.edu/staying-healthy/should-you-take-
Ojha, S., Patil, N., Jain, M., Kole, C., & Kaushik, P. (2023). Probiotics for Neurodegenerative
Diseases: A Systemic Review. Microorganisms, 11(4), 1083.
Scheers, N., Rossander-Hulthen, L., Torsdottir, I., & Sandberg, A.-S. (2015). Increased iron
bioavailability from lactic-fermented vegetables is likely an effect of promoting the formation of
ferric iron (fe3+). European Journal of Nutrition, 55(1), 373–382.
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