I’m Sarah, a Naturopathic Doctor, wellness enthusiast and health-foodie. I’m a well-being advocate and green kitchen guru who is living my true purpose while guiding patients through their personal health journeys. I’m also a complete and utter health food fanatic who wants to see everyone benefit from eating healing foods!
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November 6, 2018 By Sarah White No Comments
Fermenting 101: Easy Fermenting Recipes for Gut Health
This summer you learned all about our chickens, and the pros and cons of raising backyard hens in the city. That blog post was such a hit (I’m so thrilled and surprised by how many of you are interesting in keeping chickens of your own) that my husband and I have decided to commit to a monthly ‘Homesteading in the City’ series to document our adventures in farming/harvesting/chicken-raising/foraging from our tiny plot of land in Toronto:
Fermenting is my favourite way to preserve our backyard bounty through the fall and winter since fermented foods are absolutely fabulous for digestive health. When it comes to improving your gut health, there’s nothing more important than the foods that go into your mouth. While processed and unhealthy foods have been shown to damage the intestinal lining and worsen the gut, fermented foods can actually repair intestinal damage and heal your digestive system. This is because fermented foods are a great source of naturally occurring probiotics. These beneficial bacteria prevent harmful pathogens and “bad bacteria” from accumulating in your GI tract. Probiotic-rich foods help to keep your gut flora balanced by maintaining high levels of ‘good’ bacteria, which creates a favourable environment to begin the gut healing process. My favourite fermented foods are sauerkraut, kimchi, homemade coconut yoghurt and tempeh – and I try to include at least one serving into my diet each day. Even if you don’t have the time or desire to make your own fermented foods you can easily find them at your local health food store. Pro tip: when choosing store bought fermented products make sure to only purchase from companies that ensure a ‘live’ product.
While fermenting your own food at home can seem intimidating, it’s also completely gratifying and totally worth the extra preparation and effort. My goal with this post is to give you all the best tools and recipes to make fermenting easy, fun and safe for beginners.
These are the resources I find myself returning to over and over again:
The best way to start fermenting at home is to just start experimenting. My favourite recipes from around the web are safe, easy and basically fool-proof:
Looking to connect with a Naturopath in Oakville to discuss your gut health and develop a personalized plan? Book your appointment here.
Dr. Sarah White is a Naturopathic Doctor, Integrative health expert and the founder + CEO of This Doctor’s Kitchen — your evidence-based resource for all things health and wellness. Dr. Sarah takes a food-first approach to health with a focus in fertility, longevity and natural beauty. She is recognized as an expert in women’s hormones, thyroid health and anti-aging. Dr. Sarah is a published health author with features in Elle Canada, Best Health, EcoParent & Whole Family magazine.