The Power of Fermented Foods: Easy Ways to Boost Gut Health & Immunity

We love fermented foods in our house.

Our Health Coach Shelley’s, homemade sauerkraut or kimchi is a regular addition to many meals and we enjoy a variety of other fermented foods including kefir, yoghurt, kombucha, apple cider vinegar and miso.

These foods are all an excellent way of not only adding flavour and variety to your diet but also offering a variety of health benefits due to their unique properties.

Here are some key advantages:

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Gut Health

Fermented foods are rich in probiotics, which are beneficial bacteria that can help balance the gut microbiome. This can improve digestion and reduce symptoms of gastrointestinal disorders.

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Nutrient Absorption

The fermentation process can increase the bioavailability of nutrients, making it easier for the body to absorb vitamins and minerals, such as B vitamins and omega-3 fatty acids.

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Immune Support

A healthy gut microbiome plays a crucial role in immune function. Probiotics can enhance the body's defence mechanisms against infections and illnesses.

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Mental Health

There’s a growing body of research suggesting a connection between gut health and mental well-being. Probiotics may help reduce symptoms of anxiety and depression.

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Weight Management 

Some studies indicate that fermented foods can aid in weight management by promoting satiety and influencing fat storage and metabolism.

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Blood Sugar Regulation 

Certain fermented foods such as apple cider vinegar may help regulate blood sugar levels, which can be beneficial for those managing diabetes or insulin resistance.

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Anti-Inflammatory Effects

Fermented foods may have anti-inflammatory properties, helping to reduce inflammation in the body, which is linked to various chronic diseases.

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Most fermented foods can be made at home but if you are new to fermenting then I would recommend starting with sauerkraut - it’s the perfect first step into fermenting and it offers several advantages over shop-bought options.

For example, it is fresher and you have more control over the ingredients and therefore the flavour as well as the nutritional value. The probiotic content may be higher in homemade versions especially if you ferment it for a longer period. Often shop bought sauerkraut has been pasteurised which kills beneficial bacteria. As well as all of this it is super cheap and highly satisfying to make it yourself!

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Classic Sauerkraut Recipe

You need very little to make sauerkraut at home. 

It is essentially 2 ingredients, salt and cabbage - for a step-by-step guide see our recipe.

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Ingredients:

1x medium-sized green cabbage

Non-iodized salt (like sea salt or kosher salt) - 2g for every 100g cabbage

A 1kg mason jar (or 2x 500g jars)

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Instructions:

Prepare the cabbage by removing the outer leaves and setting them aside for later. Cut the cabbage into quarters, remove the core and thinly slice the cabbage 

Place the shredded cabbage in a large mixing bowl and sprinkle the salt evenly over the cabbage.

With clean hands, massage and squeeze the cabbage for about 5-10 minutes.. The cabbage will start to soften and release water, creating a brine. Continue massaging until the cabbage is significantly reduced in volume and there is enough liquid to cover the cabbage when pressed down.

Transfer the cabbage and its brine into the clean jar. Pack the cabbage down tightly using a spoon, wooden tamper, or your hand to eliminate air pockets and submerge it under the brine.

Take a couple of the reserved cabbage leaves and fold them to fit over the top of the packed cabbage. Press it down to help keep the shredded cabbage submerged in the brine.

Weigh the cabbage down (optional but recommended) by using a fermentation weight or a small, clean jar filled with water to keep the cabbage fully submerged under the brine, which prevents mould growth during fermentation.

Place a loose-fitting lid or a clean cloth secured with a rubber band onto the jar - this allows gas to escape during fermentation. You can also secure the lid and loosen it daily to release the gas. 

Place the jar in a cool, dark place and allow it to ferment for at least 5 days, up to 2 weeks or longer for a tangier taste.  Check the sauerkraut daily to ensure the cabbage stays submerged in the brine.

Once the sauerkraut has reached your desired flavour, transfer it to the refrigerator, where it will continue to ferment slowly. Sauerkraut can be stored for several months in the fridge.

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Tips

If there isn’t enough brine, you can make a saltwater solution (1 teaspoon of salt in 1 cup of water) and add it to the jar to keep the cabbage submerged.

Keep an eye out for any mould on the surface (which can happen if the cabbage isn’t submerged). Simply remove any mouldy bits and press the cabbage down.

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Enjoy your homemade sauerkraut as a side dish, topping, or ingredient in various recipes!

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