Elite Diet and Efficiency Methods 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’s loads of info accessible to study concerning the superb position our guts play in our well being, and immunity.

The best strategy to instantly enhance your digestive tract is with probiotics, and by getting good micro organism from fermented meals. Fortunately, there’s an affordable strategy to create probiotic-packed fermented meals at house!

I really like do-it-yourself recipes which are low cost and simple, similar to Methods to Make Your Personal Sports activities Drink and Methods to Make Your Personal Collagen-filled Bone Broth.

So, listed below are 3 straightforward recipes to make fermented meals at house and construct up your intestine well being with components you in all probability 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 stuffed with peeled natural garlic (watch the video for my ideas!)
  • Pour uncooked honey over the garlic, leaving at the very least 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 start out, and place in a container to catch any honey that leaks out.
  • In the course of 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 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 might 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’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 mix 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 utterly coated. (Essential – 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 might 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 can have a candy apple cider odor, but when it’s lacking that sharp tang or vinegary odor and style, then you definitely’ll realize it wants to take a seat for a bit longer. Once you’re glad 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 answer – that’s 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 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 all the pieces else you discover in the event 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 (non-obligatory)


  • 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 (non-obligatory) on the backside of the sterilized jar
  • Add the shredded crimson cabbage to the jar (necessary – go away 1 inch of area on the high 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 study extra).
  • Screw on both a daily lid or a ‘burp’ lid and retailer someplace out of direct daylight.
  • In the event you used a daily 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 luxuriate 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!


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