Why Fermented Foods Are Good for Your Gut
Fermented foods, such as yoghurt, kefir, kimchi and miso, can also be particularly good for your gut health, as they contain a high level of beneficial bacteria that can help to balance out the ‘bad’ bacteria in your digestive system.
With this in mind, here are three recipes featuring fermented foods to incorporate into your diet to help support your gut health:
Gut Health Recipes
1. How to Make Kimchi
Kimchi is a Korean dish of fermented vegetables, which makes a great accompaniment to a meal and is a delicious way to liven up traditional veg.
Ingredients:
- 1 large cabbage, washed and shredded
- 1 tbsp sea salt
- 2 carrots, peeled and grated
- Handful of radishes, sliced
- 3 garlic cloves, peeled and crushed
- Thumb-sized piece of ginger, grated
- 2 tbsp fish sauce
- 1 tbsp caster sugar
- 2 tbsp chilli sauce or chilli paste
- 3 tbsp rice vinegar
Method:
- Wash the cabbage and soak up any excess water using kitchen towels. Shred the cabbage into thin strips and place in a large bowl. Add the salt and leave to one side for at least one hour.
- Meanwhile, peel and grate the carrot and slice the radishes, placing them in a separate large bowl.
- In a smaller bowl, mix together the crushed garlic, ginger, fish sauce, chilli sauce, caster sugar and rice vinegar.
- After an hour, rinse the cabbage, then stir it into the shredded carrots and radishes. Cover with the sauce, then spoon into sterilised jars.
- Seal the jars and leave to ferment for at least two weeks before eating.
2. Miso Soup Recipe
Miso is a fermented pasta made from soybeans and salt. Miso is regularly used in Japanese cooking and makes a great base for a soup for a tasty, comforting, warming, vegan-friendly meal.
Ingredients:
- 500ml boiling water
- 1 tbsp miso paste
- 250g kale, chopped
- 350g silken tofu
Method:
- Wash and chop the kale while you’re boiling the water.
- Add the miso paste to a large saucepan and pour in the boiled water. Stir to form a broth.
- Bring the pan to a simmer, then add the kale and tofu.
- Leave to simmer for around 10 minutes, then pour into bowls and enjoy immediately.
3. How to Make a Kefir Protein Smoothie
Kefir is a yoghurt-like fermented drink, made from kefir grains. It’s traditionally made from cow’s or goat’s milk, but there are non-dairy options available. As kefir is a fermented product, it contains a high level of good bacteria to help balance out your gut health.
Ingredients:
Method:
- Simply place all of the ingredients into a blender or shaker and mix until combined.
- Enjoy!
