Your Gut Health Puzzle Made Simple

The benefits of fermented foods for gut health

April 19, 2023 Prajakta Apte Episode 32
Your Gut Health Puzzle Made Simple
The benefits of fermented foods for gut health
Show Notes

This podcast episode is about the benefits of fermented foods for gut health. 

In the last few years, extensive research has been conducted examining the health benefits of consuming friendly bacteria. There appear to be linkages between consuming these friendly bacteria and improved digestion, detoxification and overall health. 

In this episode, I am delving into the fascinating world of fermented foods, from the science behind how they support gut health to simple tips on making your own fermented vegetables at home. 
I talk about - 

  • Health benefits of adding fermented foods in to your diet
  • Different types of fermented foods
  • Tips on making fermented foods more beneficial for gut healing

a basic recipe for making fermented vegetables at home:


  • 1-2 pounds of vegetables (cabbage, carrots, radishes, beets, etc.)
  • 1 tablespoon of sea salt
  • Filtered water


  1. Chop or shred the vegetables into bite-sized pieces.
  2. In a large bowl, sprinkle the vegetables with the sea salt and mix well.
  3. Allow the vegetables to sit for 30 minutes to 1 hour to release their juices.
  4. Pack the vegetables and their juices tightly into a jar or crock, leaving about 1 inch of space at the top.
  5. Pour enough filtered water over the vegetables to cover them completely.
  6. Place a weight on top of the vegetables to keep them submerged under the water. You can use a clean rock, a small plate, or a specialized fermentation weight.
  7. Cover the jar or crock with a clean cloth or fermentation lid to allow air to circulate while keeping out dust and insects.
  8. Place the jar or crock in a cool, dark place such as a pantry or basement.
  9. Check the vegetables every day or two to ensure that they remain submerged under the water. If necessary, add more water.
  10. After 5-7 days, taste the vegetables to see if they are to your liking. If not, continue fermenting for another 1-2 days.
  11. Once the vegetables are fermented to your liking, remove the weight and cover the jar or crock with a lid. Store in the refrigerator for up to several months.

This recipe can be adjusted to your liking by adding spices or herbs, or by using different types of vegetables. It's important to use clean utensils and containers throughout the fermentation process to avoid contamination with harmful bacteria.

Fermenting vegetables at home is a simple and rewarding process that can yield delicious and nutritious results. Give it a try and enjoy the benefits of homemade fermented foods!

In summary, fermented foods can be incredibly beneficial for gut health and gut healing. By introducing beneficial bacteria, promoting diversity in the gut microbiome, reducing symptoms of digestive issues, alleviating the symptoms of certain medical conditions, and supporting immune function

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