Want to help feed your gut? You can make kefir, kombucha, sauerkraut and kimchi easily and cheaply at home or find them in health food stores or supermarkets.
Kefir is a traditional fermented milk drink, similar to yoghurt. The milk — fermented by yeast and clusters of bacteria for about 24 hours — is slightly sour and fizzy and virtually lactose free. Twenty or more strains of beneficial bacteria and yeast have been identified from milk kefir.
Kombucha, made by fermenting black tea and sugar together using bacteria and yeast, has major anti-microbial and antioxidant properties. These have been shown to reduce diabetes risk, treat gastric ulcers and to bring down cholesterol in animal studies.
KIMCHI & SAUERKRAUT
For the best bacteria, you can’t beat these fermented cabbage cousins from Korea and Germany. Bacteria that hide in the folds of cabbage leaves convert natural sugars to lactic acid. The Lactobacillus plantarum in these foods are ‘good bacteria’ superstars.