Low sugar fermented dates

Making your own low sugar fermented dates is easy, fun and a great way to add a gut-supportive food into your families diet. Fermented dates are a low carb, probiotic, mineral- rich living food (that won’t hurt your sensitive teeth when you snack on them).

I love fruit as much as the next person, but truth be told I limit it. The more fruit I eat the more I notice sensitive teeth, and while I still love the taste and benefits of fruit I prefer to ferment fruits naturally high in sugar. Bananas, dates, dried stone fruit or fresh tropical fruits are all great choices.



low sugar fermented dates

Keto fermented dates


While it may sound new, fermenting fruit (and all food) is almost as old as humans themselves- only these days we have lost the wisdom and knowledge around fermentation.

I can’t tell you how many times someone has messaged me to say they want to try fermenting but they are concerned they will poison their family.

Fermenting is an easy, cost effective and generally safe method of preservation, and while things can go wrong (as with anything in life) you simply need to read up on good fermenting techniques.

I cannot recommend strongly enough to do your research when it comes to food safety. Know what to look out for and you will feel much more confident. 

I recommend reading this blog post here, but a general run down is:

  • Invest in good quality, air tight fermenting crocks. This is the number one way to ensure successful ferments.
  • Learn what mould looks like. If you see any mould or thing you see any mould, discard your ferment.
  • White, fluffy mould is the least harmless growth however there are contrasting opinions on what to do if your ferment grows white mould. I suggest you do some research to make up your own opinion.
  • When fermenting vegetables it is critically important to use the correct amount of salt (this hinders bacterial growth). This guide here is a wonderful reference. 
  • When fermenting fruit use a strong liquid culture. I use the Kultured wellness cultures which are inoculated with specific straights yah tare both probiotic and helps to prevent undesirable growths.I buy these from the Jivita Lifestyler store my discount code is ‘Jivitalove’. 
  • Control the temperature. fermenting is a living process and requires perfect conditions for. perfect ferment. Fermentation is best between 25-35 C, so in winter you will need to create a heated environment. Temperatures below this amount may cause a slow ferment and allow opportunistic mould growth to take over.
  • Control oxygen. fermentation is an anaerobic process meaning it does not require oxygen. Using a fermentation crock or jar with an airtight seal (or water seal) is great practice, keeping out any unwatered microbes present in the environment. I love and use Kilner jars and they have been fantastic in my fermenting journey.
  • Keep your ferment fully submerged below the liquid line. This is another step in controlling oxygen and is one of the most important steps in successful fermenting. Even when using a weight you may need to ‘burp’ your ferment daily, using clean hands to push the dates (or whatever else you are fermenting) down below the liquid, releasing gas bubbles.

low sugar fermented dates

low sugar fermented datesKnowledge is key here, so take the time to find what to look out for.


There are a few different options for fermenting dates, but my favourite is now water kefir as it gives the best flavour. Here are your options;

  • Coconut water kefir. I use this brand here (use Jivitalove for 15%off), but you can also make coconut water kefir with grains and ferment dates in the second ferment (once you have removed the grains). 
  • Kombucha– I’ve used kombucha to ferment fruit for years and while I do enjoy the flavour it definitely makes an impact on the flavour of the fruit
  • Jun– as above for kombucha
  • Whey. If you enjoy making your own labneh keep the left over whey- it is a perfect starting culture for ferments. If you have not made labneh scroll to the bottom of this post for a recipe.

low sugar fermented dates

Dried fermented datesI hope you love these low sugar fermented dates and enjoy using them in lots of recipes. If you want to do more fermented recipes you might like

I love to hear from you and try my best to respond to all comments and reviews- if you make these low sugar fermented dates please consider leaving a review below so more people can find this recipe too.

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Keto fermented dates

Low sugar fermented dates

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  • Author: Jade Woodd
  • Prep Time: 5 mins
  • Cook Time: 24-48 hours
  • Total Time: 0 hours
  • Method: Fermented
  • Diet: Vegan


Making your own low sugar fermented dates is easy, fun and a great way to add a gut-supportive food into your families diet. Fermented dates are a low carb, probiotic, mineral- rich living food (that won’t hurt your sensitive teeth when you snack on them).


Medjool dates

Coconut water kefir (see notes)


  1. Please read the blogpost prior to this recipe for information of safe fermenting and to understand which mediums you can use for this recipe.
  2. Begin by placing dates into a fermenting crock with an airtight lid- this is important! I use and love Kilner fermentation jars.
  3. Cover the dates with1/2 cup kefir and top with filtered water to fully submerge any dates sticking above the liquid. Place a glass weight into the jar to keep dates fully submerged. If you do not have a weight fill a very clean jar with water, fasten the lid and use this as a weight.
  4. Leave to ferment for 24-48 hours or more. You must understand that due to fruits high sugar content over-fermenting will create alcohol substrates (while these are harmless, they are not delicious). You need to test your fruit regularly to see if it has been fermented enough for you. You can ferment as little or as much as you like- the longer you ferment the less sugar will be in the final result, so simply taste every 6-12 hours and stop when etc level of sweetness you desire has been reached.

NOTE– I cannot give times in relation to how much sugar has been fermented from the dates. Ferments are unique and will happen at different rates depending on the environment it is in. In winer you may need 72 hours, in summer as little as 12 hours. You must keep an eye on your ferment and know it won’t be the same year round.


Here are your options for using and storing the dates;

  1. Use them straight away in a recipe
  2. Drain the kefir (into a cup- you can drink it or if you don’t love the taste add to smoothie) and freeze the dates. This works well for bananas too- or any fruit. Place strained fruit onto a lined baking tray, freezer, and then pop into an airtight container or back. Freezing on the tray first prevents you having one big, hard ice block of frozen fruit.
  3. Store in the fridge. You can leave the dates in the kefir in the jar, and simply store in the fridge. Dates will last 6 months or more if stored this way, but note they will very slowly become more fermented over time. Dates (or any fruit) fermented and stored this way and an incredible topped for porridge during the colder months.
  4. Dehydrate. I love to dehydrate my dates to get them back to the same texture as when we started. Halved dates will take around 12 -18 hours to dehydrate at 45 C, while whole dates will take around 24 hours to dehydrate. Store as you would any dried fruit, and enjoy as is, in recipes, dipped inot chocolate etc. SO GOOD.


I use this kefir brand here which is made specifically with probiotic strains ate support gut health. You can use any homemade kefir, but you will need to ferment the dates after you have removed the kefir grains. For more fermenting mediums refer to blog post.

  1. I cover rhe pitted date in tap water for 2 to three days,then drain the water and use for the next fermentation. Drying the dates which now tates sour sweet.

  2. Thank you for explaining everything in details. I definitely will try to do this. I have a question: did you try to make fermented date paste?
    I wish to make it. So my family could use it instead of sugar.

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