Fermented Carrot Sticks

These fermented carrots sticks contain beneficial bacteria helping to enhance your child’s gut microbiome.

Fermented Carrot Sticks Recipe

Fermented foods such as these Fermented Carrots sticks, pickled veggies, sauerkraut and kimchi contain a wonderful array of beneficial bacteria. Consuming these on a regular basis, even in small amounts, is a great way to populate your child’s gut and improve their bacterial diversity.

Fermented foods in your child’s diet may improve their digestive function and boost their immunity. Enhancing your child’s gut health can also be beneficial in improving symptoms of anxiety, depression, allergies, eczema, joint pain, autism and cognitive function - just to name a few.

How to make fermented carrot sticks

Beyond the health benefits, the two things I love about making fermented vegetables is that it is super easy and you can get creative with the flavours. They’re also super fun for the kids to make.

To make these Fermented Carrot Sticks you’ll need a jar with a decent seal, carrots and flavourings like ginger, turmeric and garlic. You’ll also require salt, water and the option of homemade whey to assist with fermentation process.

You can find my Homemade Whey recipe here.

Including the whey is optional, but may improve the bacterial diversity and aid the fermentation of the carrots. You could also replace this with a probiotic capsule opened and poured into the water.

Fermented Carrot Sticks Recipe

Simply cut the carrots into evenly sized sticks and tightly pack the jar along with the ginger, turmeric and garlic. Dissolve the salt in water with the whey and pour into your jar leaving a little space at the top.

Sit out on the bench and allow it to ferment for 3-10 days. If your child hasn’t had fermented veggies before, leave the carrots for just a few days. The longer you leave the carrots to ferment, the more sour they become. Avoid sitting the jar in direct sunlight and allow a few extra days if it very cold.


When introducing your child to fermented foods like these Fermented Carrot Sticks for the first time, start low and go slow. Start with just a small amount (even 1 tsp) giving it to them every few days to avoid overwhelming your child’s gut and causing some unpleasant side effects. You can build up a little amount at a time.

For optimal bacteria diversity, include a variety of fermented foods in your child’s diet rather than just opting for one type. This means your child will be consuming a wide range of different bacterial strains. My favourite probiotic-rich foods for kids are fermented carrots, sauerkraut, fermented beetroot, yoghurt, kombucha and kefir.

Fermented Carrot Sticks Recipe

If you try making your own Fermented Carrot Sticks please let me know!

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Fermented Carrot Sticks


Prep time: 5 mins | Fermenting time: 3-10 days


  • 750g – 1 kg carrots
  • 2 tbsp whey (see note)
  • 1 tbsp sea salt
  • 2 cm piece of fresh ginger, sliced
  • 2 cm piece of fresh turmeric, sliced
  • 1 clove of garlic, peeled
  • Filtered water (about 2 cups depending on your jar)


  1. Wash and peel enough carrots to tightly fit into your jar. Cut into evenly sized sticks.
  2. Mix the whey, salt and water until the salt has dissolved.
  3. Place the carrots, ginger and turmeric in a pickling jar so they are tightly packed. Pour in the water mixture leaving about 2-3 cm gap at the top. If necessary, use a cabbage leaf to keep the carrots submerged in the water.
  4. Firmly secure the lid and leave in room temperature for 3-10 days to ferment. The longer you leave it, the softer and more sour the carrots will taste. Avoid opening the lid while the carrots are fermenting.
  5. After fermenting, store the jar in the fridge for up to 6 months.


A whey starter culture is the liquid that occurs when you strain cheese and yoghurt. It's brimming with Live Lactobacillus bacteria and helps with the fermentation process. You can find my homemade whey starter recipe here.

If you do not want to use whey, you can pour in the powder of a quality probiotic capsule.