Fermentation of microgreens: a step further toward improving their nutritional value

In recent years, a new trend has emerged that takes the many properties of microgreens one step further: fermentation. This process, known for centuries in the preservation of foods such as sauerkraut or kimchi, is now being applied to microgreens to create ingredients with new flavors and nutritional benefits.

What happens when microgreens are fermented?

Fermentation is a biological process in which microorganisms, mainly bacteria and yeasts, transform the sugars present in foods into organic acids, gases, or other compounds.

When applied to vegetables, this process can profoundly modify their chemical and sensory composition. During fermentation, the plant’s cell walls are partially broken down, organic acids and bioactive compounds are produced, and beneficial microorganisms develop.

These changes can improve digestibility and create new flavor profiles. In some cases, fermentation can also modify the nutritional content of the food, increasing certain compounds or reducing others depending on the vegetable and the process used.

In the case of microgreens, fermentation is currently being explored both in plant-based products and in functional beverages.

Fermented microgreens in research

The use of microgreens in fermented foods is beginning to be studied from a scientific perspective. For example, recent research has analyzed the use of radish microgreens in fermented beverages, evaluating how fermentation variables affect flavor, stability, and nutritional composition.

Other studies have shown that compounds present in microgreens can be transformed during digestive and fermentative processes, generating metabolites with potential effects on the gut microbiota.

These findings point to a possible role for fermented microgreens within the growing field of functional foods.

Fermented microgreens in the kitchen

Beyond the scientific field, fermenting microgreens also opens up interesting culinary possibilities.

Some of the applications that are starting to be explored include kimchi style ferments made with mixes of microgreens; fermented sauces and pastes made with mustard, radish, or cabbage sprouts; fermented beverages enriched with microgreens; and condiments or relishes with acidic, vegetal flavors.

The result is often an ingredient with more complex flavors that combine acidic, vegetal, and slightly umami notes.

For chefs and microgreen producers, these processes can also help extend the product’s shelf life, an important aspect given that fresh microgreens are highly perishable.

Nutritional potential and gut health

One of the most promising aspects of fermented microgreens is their possible impact on gut health.

Fermentation generates beneficial bacteria and metabolites that can contribute to maintaining a balanced microbiome. In addition, the process can facilitate the release of bioactive compounds present in plants.

Since microgreens already contain a high concentration of antioxidants, vitamins, and phytochemicals, fermenting them could enhance their role as functional foods within health oriented diets.

In conclusion…

Although the fermentation of microgreens is still an emerging practice, everything suggests that it is a field with great potential both for research and gastronomy.

The combination of fast-growing crops, high nutritional value, and traditional fermentation techniques opens new possibilities for developing innovative products, from functional beverages to fermented condiments used in haute cuisine.

As interest in fermented foods and functional ingredients continues to grow, fermented microgreens may become an increasingly visible trend within the world of healthy eating and contemporary gastronomy.

Sources

Conasi. Germinados, brotes y microgreens: Qué son y diferencias. https://www.conasi.eu/blog/productos/germinados-alimentos-vivos/germinados-brotes-microgreens/

Enriched Being. Benefits of microgreens. https://www.enrichedbeing.com/post/benefits-of-microgreens

García-Pérez, P., Tomas, M., Giuberti, G., Capanoglu, E., Callegari, M. L., Lucini, L., & Patrone, V. (2025). Brassica microgreens shape gut microbiota and functional metabolite profiles in a species-related manner: A multi-omics approach following in vitro gastrointestinal digestion and large intestine fermentation. Microbiological Research, 298, 128226. https://www.sciencedirect.com/science/article/pii/S094450132500182X?via%3Dihub

Vučetić, A., Šovljanski, O., Pezo, L., Gligorijević, N., Kostić, S., Vulić, J., & Čanadanović-Brunet, J. (2025). A comprehensive antioxidant and nutritional profiling of Brassicaceae microgreens. Antioxidants, 14(2), 191. https://www.mdpi.com/2076-3921/14/2/191

Kiczorowski, P., Kiczorowska, B., Samolińska, W., Szmigielski, M., & Winiarska-Mieczan, A. (2022). “Effect of fermentation of chosen vegetables on the nutrient, mineral, and biocomponent profile in human and animal nutrition”. Scientific Reports, 12, 13422. https://www.nature.com/articles/s41598-022-17782-z

Gunjal, M., Khalangre, A., Singh, J., Ercisli, S., & Rasane, P. (2025). “Novel approach for development and optimization of microgreens-based functional dairy beverage: antioxidant enhancement, consumer acceptability, and kinetic shelf-life modeling”. Food Chemistry: X, 28, 102559. https://pmc.ncbi.nlm.nih.gov/articles/PMC12159483/