2 Fermented Foods for Optimum Gut Health

The information I share in this blog is based on my personal experience, conclusions, observations and studies, or taken from books and educational materials, which are mentioned in the articles. I am not a medical professional, nor a health expert. Before implementing any of the information shared in this blog, consult with your physician or nutritionist! 

2 Fermented Foods for Optimum Gut Health
2 Fermented Foods for Optimum Gut Health

Fermented foods are known to boost the growth of the healthy gut flora, also known as the probiotics.

Probiotics are essential for our wellbeing and survival. They play an important role when it comes to immunity and digestion.

More than 80% of our immune system is located in the guts in the form of these microscopic organisms that fight the viruses, the malevolent bacteria, and the fungi.

And by ingesting their favorite snacks – the fermented foods – we help them grow and do their tasks much more efficiently!

So, today I want to share with you two easy ways you can incorporate the fermentation process in your healthy diet. Along with the powerful Bulgarian yogurt, you can start preparing these powerful immune boosters:

Beetroot Kvass


  • 1-2 Beetroot bulbs
  • 1/4 tsp. Bulgarian yogurt starter
  • Salty water (about 4 cups)
  • A Large jar
  • Gauze
  1. First we need to prepare the salty water.
  2. Take 4 cups spring or filtered water and bring it boil. Add 2 Tbsps. salt (table salt, sea salt, or Himalayan) and stir well.
  3. When the salt dissolves completely, take the water off the heat, and leave it to cool down to about 45° C/ 113° F.
  4. Next, we can start preparing the fermented food.
  5. Peel the beetroots and cut them in medium cubes. Remember to use rubber gloves and an apron, because the red veggie stains a lot!
  6. Place the beetroot cubes in the jar.
  7. Next, add the probiotic, and pour some of the water in. Stir gently to distribute the Bulgarian yogurt culture evenly. Consecutively, you can fill the container with the saline. Cover the jar with the gauze and tighten it with a rubber band. The fabric will let the fermented food breath and prevent form bugs or dust entering the container.
  8. Leave the beetroot to soak in the saline for a couple of days in room temperature, and you can strain the mixture.
  9. Pour the red liquid back in the jar and seal it tightly with the lid.
  10. Store in the fridge and consume in small dosages daily.

Note, if you do not like the taste of fermented beetroots, you can substitute it with pretty much every type of vegetable!

The second item on our healthy fermented foods lists is:
Fermented Flour

  • 1-2 cups Flour of choice (wholegrain, glute-free, etc.)
  • 1/4 tsp. Bulgarian yogurt starter
  • Some Warm water (about 45° C/ 113° F)
  • Kitchen foil
  1. The process is very simple!
  2. Mix the probiotic culture with some warm water and stir well. The high temperature will help the beneficial bacteria start multiplying.
  3. Next, mix the probiotic water with the flour and blend again. If you need to, add more warm water to cover the flour completely.
  4. Cover the container with kitchen foil and leave the mixture to ferment at room temperature for about 8-12 hours.
  5. The higher the temperature, the faster the process!
  6. Voila! The fermented flour is ready for cooking!