Elite Nutrition and Performance How to Improve Gut Health for Cold and Flu Season

Suggestion: 70% of your immune technique is in your intestine!

The smart expressing “you are what you eat” is testimony to the value of our digestive tract, and there is loads of details out there to find out about the amazing part our guts enjoy in our health and fitness, and immunity.

The most straightforward way to promptly boost your digestive tract is with probiotics, and by obtaining fantastic microorganisms from fermented foods. The good news is, there is an reasonably priced way to produce probiotic-packed fermented foods at property!

I appreciate do-it-on your own recipes that are low-priced and straightforward, these kinds of as How to Make Your Possess Athletics Drink and How to Make Your Own Collagen-filled Bone Broth.

So, in this article are 3 quick recipes to make fermented foodstuff at residence and establish up your gut health with elements you almost certainly presently have!

Observe the video for my guidelines, and see the recipes beneath. 👇

Fermented Garlic Honey


  • Fill a glass jar half to 3/4 whole of peeled natural garlic (watch the video clip for my tips!)
  • Pour raw honey over the garlic, leaving at the very least 1 or 2 inches at the prime of jar.
  • Loosely protect the jar with a lid so that fuel can escape.
  • Place jar in a dark position to let the fermentation method to commence, and spot in a container to capture any honey that leaks out.
  • In the course of the up coming 2 months, open the lid to permit the gasoline to escape once or twice a day (established a reminder for by yourself).
  • For the initially numerous days, rotate the jar to flip to upside down just one day (protected the lid initial!), and then ideal facet up the up coming day.
  • Allow for about a month for fermentation, and the far more time it sits – the improved.


Bubbles may perhaps look and that shows you that it’s fermenting.  Following quite a few days the honey will liquefy the garlic will soften. Store your fermented honey garlic in a dim amazing area.


You can take in the cloves, use the honey as a cough syrup, or use it as a delicious 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 whole with apple peels and cores, or even slices.
  • Make a combination of sugar-water that will be ample to match the dimensions of your glass jar. The ratio is 1 tablespoon of sugar for every 1 cup of water.
  • Stir the sugar into the h2o till it’s mainly dissolved, and pour more than the apple scraps right until they are wholly included. (Essential – 2 inches of home at the top of the jar).
  • Loosely cover the jar with both a coffee filter, or material with an elastic band.
  • Place the jar in a dim and warm location for 2 weeks.
  • Stir it all around each individual few of times and skim off any scum that develops on the area.
  • Right after 2 weeks, pressure the contents so the liquid is captured and the scraps can be discarded (or feed them to your chickens!).
  • Set the strained liquid aside for another 2 to 4 weeks in a darkish and warm location.


By now, the vinegar will have a sweet apple cider odor, but if it’s lacking that sharp tang or vinegary odor and taste, then you’ll know it requirements to sit for a little bit for a longer period. When you are happy with the style of your vinegar, you can cap it with a lid and store it as long as you like. It won’t go lousy!

Really do not stress if you see a gelatinous blob in your vinegar answer – that’s a good matter! This is the infamous vinegar “mother”, which can in fact be employed to soar-start upcoming vinegar batches. Either eliminate it and store it in the fridge, or leave it to float in the vinegar.


Your handmade apple cider vinegar is fantastic for including to your ingesting h2o, taking a spoonful to assistance settle an upset abdomen, for cooking, cleaning and every little thing else you find if you study its numerous takes advantage of!

Fermented Red Cabbage (Sauerkraut)


  • 3 cups shredded purple cabbage
  • 3 cups h2o (ideally filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (optional)


  • Sterilize a 32 ounce wide-mouth glass mason jar.
  • Stir the salt and water collectively in a measuring cup until finally salt is absolutely dissolved.
  • Include the peppercorns (optional) at the bottom of the sterilized jar
  • Increase the shredded pink cabbage to the jar (important – leave 1 inch of place at the leading of the jar).
  • Pour the brine resolution into the jar so that it handles all the cabbage.
  • Prime with both a fermentation excess weight or a compact dish to make guaranteed the cabbage stays totally submerged in the brine (observe video clip to learn more).
  • Screw on both a typical lid or a ‘burp’ lid and retail outlet somewhere out of direct daylight.
  • If you made use of a typical metal screw on lid, be positive to launch the make-up of gasses once or twice for each day.


Viewing bubbles in the jar is a sign of productive fermentation. Permit 1 to 2 weeks to ferment, but get started tasting immediately after 1 7 days to test when it is to your liking. Then place in the refrigerator and love! Eat in 1 month.

I’d really like to hear from you if you consider both of these recipes! So depart your comments below!


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