Easy methods to Enhance Intestine Well being for Chilly and Flu Season

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

The smart 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 study in regards to the superb function our guts play in our well being, and immunity.

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

I really like do-it-yourself recipes which are low-cost and straightforward, akin to Easy methods to Make Your Personal Sports activities Drink and Easy methods to Make Your Personal Collagen-filled Bone Broth.

So, listed below are 3 straightforward recipes to make fermented meals at residence and construct up your intestine well being with elements 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 at the 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 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 someday (safe the lid first!), after which proper facet up the subsequent day.
  • Enable a couple of 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 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 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 largely dissolved, and pour over the apple scraps till they’re fully lined. (Necessary – 2 inches of room on the high of the jar).
  • Loosely cowl the jar with both a espresso filter, or material 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 will 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 could have a candy apple cider scent, but when it’s lacking that sharp tang or vinegary scent and style, you then’ll realize it wants to sit down for a bit longer. While 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 case you see a gelatinous blob in your vinegar answer – that’s a great 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 depart 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 part else you discover in case you analysis its many makes use of!

Fermented Pink 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 totally dissolved.
  • Add the peppercorns (optionally available) on the backside of the sterilized jar
  • Add the shredded crimson cabbage to the jar (vital – depart 1 inch of house on the high of the jar).
  • Pour the brine answer 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.
  • For those who used an everyday metallic screw on lid, make sure 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 revel in! Devour inside 1 month.

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

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