Easy methods 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 out there to be taught concerning the superb function our guts play in our well being, and immunity.

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

I like do-it-yourself recipes which can be low cost and straightforward, reminiscent of Easy methods to Make Your Personal Sports activities Drink and Easy methods 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 components you in all probability have already got!

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

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 at the very least 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 few month for fermentation, and the extra time it sits – the higher.


Bubbles might 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 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 will likely 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 principally dissolved, and pour over the apple scraps till they’re utterly 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 may have a candy apple cider odor, but when it’s lacking that sharp tang or vinegary odor and style, then you definately’ll understand it wants to take a seat for a bit longer. Whenever you’re happy with the style of your vinegar, you may cap it with a lid and retailer it so long as you want. It received’t go dangerous!

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

Makes use of:

Your do-it-yourself apple cider vinegar is ideal for including to your ingesting water, taking a spoonful to assist settle an upset abdomen, for cooking, cleansing and every little thing else you discover in the event you analysis its many makes use of!

Fermented Crimson Cabbage (Sauerkraut)


  • 3 cups shredded pink cabbage
  • 3 cups water (ideally filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (non-compulsory)


  • 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 (non-compulsory) on the backside of the sterilized jar
  • Add the shredded pink cabbage to the jar (essential – go away 1 inch of area on the prime of the jar).
  • Pour the brine answer into the jar in order that it covers all of the cabbage.
  • High with both a fermentation weight or a small dish to verify the cabbage stays utterly submerged within the brine (watch video to be taught extra).
  • Screw on both an everyday lid or a ‘burp’ lid and retailer someplace out of direct daylight.
  • In case you used an everyday metallic screw on lid, be sure you 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 revel in! Devour inside 1 month.

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

Want help to get more healthy, leaner, and stronger? Contact me any time to schedule a free 15-minute session, so we are able to talk about your explicit scenario and targets.

What’s the quickest method to increase your efficiency with out dietary supplements? Obtain this free report:

Gas Your Exercise Cheatbook.

Wish to get stronger, quicker and more healthy so you may PR your subsequent race/competitors, enhance your relationship with meals and really feel assured in your physique? Be a part of the Sustainable Sports activities Diet Academy! This 100% on-line, self-study program compiles every little thing I’ve realized as a Sports activities Dietitian for over 10 years. Try every little thing that’s included –