Fermenting yourself for healthy intestinal flora: How do you make kombucha, kimchi and kefir?

Fermenting is an age-old method of preserving food, but it has many more benefits than just a longer shelf life. Fermented foods are packed with probiotics, the “good” bacteria that support your gut flora. Healthy gut flora is essential for a healthy immune system, healthy digestion, and even your mood. In this blog, you’ll discover why fermented foods are good for your gut and how to make popular fermented foods like kombucha, kimchi, and kefir.

Why fermented foods are good for your gut

Fermentation is a process in which microorganisms such as bacteria or fungi break down food. This process results in the production of probiotics, which are living bacteria that have a positive effect on your health, especially your intestinal flora. Probiotics help maintain the balance of good and bad bacteria in your intestines, which is essential for:

• A strong immune system : About 70% of your immune system is in your gut. Healthy gut flora helps your body fight infections.

• Healthy Digestion : Probiotics aid in the digestion of food and help break down fiber and other nutrients.

• Improved Mental Health : There is a strong connection between your gut and your brain, called the gut-brain axis. Healthy gut flora can help reduce mood disorders and stress.

• Increased Nutrient Absorption : Fermentation can increase the bioavailability of nutrients, such as vitamins and minerals, allowing your body to better absorb them.

By making your own fermented foods, you can add probiotics to your diet every day and naturally support your gut health.

How do you make kombucha yourself?

Kombucha is a fermented tea rich in probiotics and antioxidants. Making kombucha is relatively easy and requires few ingredients.

What do you need?

• 1 liter of water

• 2 tablespoons loose green or black tea (or 4 tea bags)

• 100 grams of sugar

• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast) (can be purchased or obtained from someone who already makes kombucha)

• 100 ml ready-made kombucha (as starter liquid)

Steps:

1. Bring the water to a boil and add the tea and sugar. Let the mixture steep for 10 minutes and then remove the tea bags or strain the loose tea.

2. Let the tea cool to room temperature.

3. Pour the cooled tea into a clean glass jar and add the starter liquid and the SCOBY.

4. Cover the jar with a cloth and place it in a warm, dark place (around 24 degrees Celsius) for 7 to 14 days. Taste the kombucha after a week to see if it has the desired flavor.

5. When the kombucha is to your liking, remove the SCOBY (save it for the next batch) and store the kombucha in the refrigerator.

How do you make kimchi yourself?

Kimchi is a spicy fermented vegetable, usually made from cabbage and radish. It is a popular Korean side dish and an excellent source of probiotics.

What do you need?

• 1 large Chinese cabbage

• 2 tablespoons sea salt

• 1 carrot, peeled and thinly sliced

• 2 cloves garlic, minced

• 1 tablespoon grated ginger

• 1 tablespoon sugar

• 2 tablespoons fish or soy sauce (optional)

• 1-2 tablespoons Korean chili powder (gochugaru)

• 1 tablespoon rice flour

Steps:

1. Cut the cabbage into pieces and sprinkle with sea salt. Let the cabbage stand for 1-2 hours so that the water comes out. Rinse the cabbage well and let it drain.

2. Make a paste by mixing the garlic, ginger, sugar, chili powder, rice flour and possibly fish or soy sauce with a little water. Heat this mixture in a pan until it thickens.

3. Mix the cabbage with the carrots and the herb paste in a clean bowl. Make sure the cabbage is well covered with the paste.

4. Place the mixture in a clean glass jar and press firmly so that there are no air bubbles between the vegetables.

5. Let the kimchi ferment at room temperature for 2-3 days. The longer you leave it, the sourer it will become.

6. Store the kimchi in the refrigerator to slow down the fermentation.

How do you make kefir yourself?

Kefir is a fermented beverage, similar to yogurt but with a more liquid texture. It contains a wide range of probiotic bacteria and yeasts.

What do you need?

• 1 liter of milk (you can also use vegetable milk, such as coconut milk or almond milk)

• 2 tablespoons kefir grains (available at health food stores or online)

Steps:

1. Heat the milk slightly (about 30 degrees Celsius) and pour it into a glass jar.

2. Add the kefir grains to the milk.

3. Cover the jar with a cloth and leave it at room temperature for 24-48 hours. Taste the kefir after 24 hours - the longer you leave it, the more sour it will become.

4. Strain the kefir to remove the kefir grains and store the kefir in the refrigerator. You can use the grains to make the next batch.

Homemade fermentation is a great way to support your gut flora and promote digestive health. Whether you choose kombucha, kimchi, or kefir, any fermented food provides a rich source of probiotics that help your body maintain the balance of bacteria in your gut. Making these fermented foods at home is easy, fun, and offers a variety of health benefits.