Learn how to Enhance Intestine Well being for Chilly and Flu Season

Tip: 70% of your immune system is in your intestine!

The clever saying “you’re what you eat” is testimony to the significance of our digestive tract, and there may be loads of info accessible to study in regards to the wonderful function our guts play in our well being, and immunity.

The simplest technique to instantly enhance your digestive tract is with probiotics, and by getting good micro organism from fermented meals. Fortunately, there may be an affordable technique to create probiotic-packed fermented meals at dwelling!

I really like do-it-yourself recipes which might be low-cost and simple, resembling Learn how to Make Your Personal Sports activities Drink and Learn how to Make Your Personal Collagen-filled Bone Broth.

So, listed below are 3 simple recipes to make fermented meals at dwelling and construct up your intestine well being with components you most likely have already got!

Watch the video for my ideas, and see the recipes under. 👇

Fermented Garlic Honey


  • Fill a glass jar half to three/4 filled with peeled natural garlic (watch the video for my ideas!)
  • Pour uncooked honey over the garlic, leaving not less than 1 or 2 inches on the high of jar.
  • Loosely cowl the jar with a lid in order that gasoline can escape.
  • Put jar in a darkish place to permit the fermentation course of to begin, and place in a container to catch any honey that leaks out.
  • Through the subsequent 2 weeks, open the lid to permit the gasoline to flee a couple of times a day (set a reminder for your self).
  • For the primary a number of days, rotate the jar to flip to the wrong way up sooner or later (safe the lid first!), after which proper facet up the subsequent day.
  • Permit a couple of month for fermentation, and the extra time it sits – the higher.


Bubbles could seem and that reveals you that it’s fermenting.  After a number of days the honey will liquefy the garlic will soften. Retailer your fermented honey garlic in a darkish cool area.

Makes use of:

You possibly can eat the cloves, use the honey as a cough syrup, or use it as a scrumptious and wholesome marinate for meals like salmon, and Asian dishes.

How to Improve Gut Health for Cold and Flu Season_Fermented Foods

Apple Cider Vinegar


  • Fill the glass jar 3/4 full with apple peels and cores, and even slices.
  • Make a mix of sugar-water that might be sufficient to match the dimensions of your glass jar. The ratio is 1 tablespoon of sugar per 1 cup of water.
  • Stir the sugar into the water till it’s largely dissolved, and pour over the apple scraps till they’re utterly lined. (Vital – 2 inches of room on the high of the jar).
  • Loosely cowl the jar with both a espresso filter, or cloth with an elastic band.
  • Place the jar in a darkish and heat spot for two weeks.
  • Stir it round each couple of days and skim off any scum that develops on the floor.
  • After 2 weeks, pressure the contents so the liquid is captured and the scraps could be discarded (or feed them to your chickens!).
  • Set the strained liquid apart for an additional 2 to 4 weeks in a darkish and heat spot.


By now, the vinegar may have a candy apple cider odor, but when it’s lacking that sharp tang or vinegary odor and style, then you definitely’ll comprehend it wants to sit down for a bit longer. Whenever you’re happy with the style of your vinegar, you possibly can cap it with a lid and retailer it so long as you want. It gained’t go dangerous!

Don’t fear in the event you see a gelatinous blob in your vinegar resolution – that’s a very good factor! That is the notorious vinegar “mom”, which might really be used to jump-start future vinegar batches. Both take away it and retailer it within the fridge, or depart it to drift within the vinegar.

Makes use of:

Your selfmade apple cider vinegar is ideal for including to your ingesting water, taking a spoonful to assist settle an upset abdomen, for cooking, cleansing and the whole lot else you discover in the event you analysis its many makes use of!

Fermented Crimson Cabbage (Sauerkraut)


  • 3 cups shredded purple cabbage
  • 3 cups water (ideally filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (elective)


  • Sterilize a 32 ounce wide-mouth glass mason jar.
  • Stir the salt and water collectively in a measuring cup till salt is totally dissolved.
  • Add the peppercorns (elective) on the backside of the sterilized jar
  • Add the shredded purple cabbage to the jar (necessary – depart 1 inch of area on the high of the jar).
  • Pour the brine resolution into the jar in order that it covers all of the cabbage.
  • Prime with both a fermentation weight or a small dish to verify the cabbage stays utterly submerged within the brine (watch video to study extra).
  • Screw on both an everyday lid or a ‘burp’ lid and retailer someplace out of direct daylight.
  • If you happen to used an everyday steel screw on lid, you should definitely launch the build-up of gasses a couple of times per day.


Seeing bubbles within the jar is an indication of profitable fermentation. Permit 1 to 2 weeks to ferment, however begin tasting after 1 week to check when it’s to your liking. Then put within the fridge and luxuriate in! Eat inside 1 month.

I’d love to listen to from you in the event you strive both of those recipes! So depart your feedback under!

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