The way to Enhance Intestine Well being for Chilly and Flu Season

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

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

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

I really like do-it-yourself recipes which might be low-cost and straightforward, akin to The way to Make Your Personal Sports activities Drink and The way to Make Your Personal Collagen-filled Bone Broth.

So, listed here are 3 straightforward recipes to make fermented meals at residence and construct up your intestine well being with elements you in all probability have already got!

Watch the video for my suggestions, and see the recipes beneath. ????

Fermented Garlic Honey


  • Fill a glass jar half to three/4 stuffed with peeled natural garlic (watch the video for my suggestions!)
  • Pour uncooked honey over the garlic, leaving no less than 1 or 2 inches on the prime 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 start out, 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 other way up at some point (safe the lid first!), after which proper aspect up the following day.
  • Enable a couple of month for fermentation, and the extra time it sits – the higher.


Bubbles could seem and that exhibits 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 house.

Makes use of:

You’ll be able to 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 combination of sugar-water that shall be sufficient to match the scale 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 principally dissolved, and pour over the apple scraps till they’re fully coated. (Vital – 2 inches of room on the prime 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 might be discarded (or feed them to your chickens!).
  • Set the strained liquid apart for one more 2 to 4 weeks in a darkish and heat spot.


By now, the vinegar can 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. Once you’re glad with the style of your vinegar, you may cap it with a lid and retailer it so long as you want. It gained’t go dangerous!

Don’t fear when you see a gelatinous blob in your vinegar resolution – that’s a very good factor! That is the notorious vinegar “mom”, which might truly 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 consuming water, taking a spoonful to assist settle an upset abdomen, for cooking, cleansing and all the pieces else you discover when you analysis its many makes use of!

Fermented Purple Cabbage (Sauerkraut)


  • 3 cups shredded crimson cabbage
  • 3 cups water (ideally filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (optionally available)


  • Sterilize a 32 ounce wide-mouth glass mason jar.
  • Stir the salt and water collectively in a measuring cup till salt is absolutely dissolved.
  • Add the peppercorns (optionally available) on the backside of the sterilized jar
  • Add the shredded crimson cabbage to the jar (necessary – depart 1 inch of house on the prime 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 ensure the cabbage stays fully 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.
  • Should you used an everyday steel screw on lid, remember to launch the build-up of gasses a couple of times per day.


Seeing bubbles within the jar is an indication of profitable fermentation. Enable 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 when you strive both of those recipes! So depart your feedback beneath!

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