Recipes for fermented foods that should be given to children

A good digestive system is usually the biggest secret behind a happy and healthy child. Hence, apart from providing sufficient fruits and veggies for dietary fibre, you can whip up fermented food recipes too. Fermented foods are highly beneficial for kids as they help add healthy bacteria to your child’s gut. These protect the inner lining of the stomach and keep it safe from microbes. While there are both good and bad bacteria present in your kid’s body, with fermented foods, you can increase the amount of good bacteria, and build your child’s immunity. You can also prevent problems like constipation and diarrhoea.

Fermented food benefits for children

  • Easy digestion- Fermented foods are broken down into simpler substances and carbohydrates that are easy to digest.
  • Increased availability of nutrients- Fermented foods have high bioavailability of nutrients and they are easy to absorb by the body.
  • Immunity boost- Fermented foods, when consumed on a daily basis, can enhance immunity.
  • Phytic acid reduction- Some natural compounds in your child’s body might interfere with the absorption of essential nutrients, but can be removed by fermented foods.

5 recipes based on fermented foods

  1. Fruit yoghurt smoothie


    Plain Yoghurt – 1 cup (100 ml)

    Mango pulp- 1 cup (100 ml)


    • Mix plain yogurt with mango pulp.
    • Blend for a smooth consistency.
    • Serve cold and in a tall glass.
  2. Fermented orange juice


    • 2 cups freshly squeezed orange juice
    • ½ tsp culture starter or whey
    • 1 cup filtered water
    • Pinch of sea salt


    • Add orange juice to a jar
    • Add whey and culture with salt.
    • Tighten the lid of the jar and after some time, keep it at room temperature with loosened lid. This will get rid of gases.
    • The juice will be frizzy now.
    • Refrigerate and drink within one month.
  3. Fermented ketchup


    • 3 cups tomato paste
    • ½ cup raw honey
    • 2 tbsp raw apple cider vinegar
    • 6 tbsp whey liquid
    • Pinch of sea salt/ground salt
    • Pinch of black pepper
    • One fermenting jar


    • Combine all ingredients in a bowl. Pour it in the jar.
    • Ensure there is enough space or at least 1-inch below the top of the jar.
    • Place the lid on the jar and leave it at room temperature for some time. Then transfer it to a refrigerator.
  4. Cheese cake probiotic


    • 1.5 cup cookie crumbled
    • ¼ cup softened butter
    • 2 cups cultured cream cheese
    • 2 teaspoon vanilla extract
    • 1.5 cup cream cultured


    • 2 cups chopped fresh fruits and fermented berries
    • 1 tbsp lemon juice


    • Mix together all major ingredients like cookie crumbs and butter and press like a pie. Your crust will be ready.
    • Beat cheese, sugar and vanilla together, until it is all smooth.
    • Whip cream separately and then add to the cheese mixture.
    • the well-mixed cream cheese mixture onto the prepared crust and smooth it out with a spatula.
    • Mix the fruits with lemon juice and a bit of sugar.
    • Top the cheesecake with the fermented fruit mix.
  5. Fermented pickled watermelon


    • 4 cups of sliced and peeled watermelon and radish.
    • 1 inch piece of fresh ginger which is thinly sliced.
    • 2 cups of water
    • 1.5 tablespoon sea salt


    • Place the sliced watermelon, radish and ginger in a large bowl.
    • Mix it with the salt.
    • Pour water and let the pieces brine for 1-2 days.
    • Your fermented pickle is ready.


Fermented foods are not just tasty, tangy and exciting for your kid’s taste buds, but they also boost his digestive health and immune system. Plus, your child can enjoy these on their own or with various meals or snacks. Since the ingredients used are natural, healthy, and easily available, you can prepare these in no time.

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