Elite Nutrition and Performance How to Improve Gut Health for Cold and Flu Season

Tip: 70% of your immune process is in your gut!

The wise stating “you are what you eat” is testimony to the great importance of our digestive tract, and there is a good deal of data obtainable to master about the incredible job our guts enjoy in our overall health, and immunity.

The simplest way to straight away boost your digestive tract is with probiotics, and by finding superior germs from fermented food items. The good thing is, there is an cheap way to generate probiotic-packed fermented foodstuff at household!

I like do-it-you recipes that are low-priced and easy, this sort of as How to Make Your Individual Sporting activities Drink and How to Make Your Individual Collagen-filled Bone Broth.

So, here are 3 quick recipes to make fermented meals at home and establish up your intestine overall health with components you likely by now have!

Look at the online video for my guidelines, and see the recipes beneath. 👇


Fermented Garlic Honey


  • Fill a glass jar fifty percent to 3/4 comprehensive of peeled natural garlic (view the movie for my strategies!)
  • Pour raw honey about the garlic, leaving at least 1 or 2 inches at the top rated of jar.
  • Loosely cover the jar with a lid so that gas can escape.
  • Put jar in a dark area to make it possible for the fermentation system to start off, and place in a container to capture any honey that leaks out.
  • For the duration of the next 2 weeks, open the lid to allow for the gasoline to escape at the time or 2 times a day (set a reminder for oneself).
  • For the to start with a number of days, rotate the jar to flip to upside down one particular day (protected the lid to start with!), and then ideal side up the next day.
  • Make it possible for about a thirty day period for fermentation, and the extra time it sits – the better.


Bubbles might show up and that exhibits you that it’s fermenting.  After many days the honey will liquefy the garlic will soften. Store your fermented honey garlic in a dim interesting space.

Works by using:

You can take in the cloves, use the honey as a cough syrup, or use it as a delightful and wholesome marinate for foods like salmon, and Asian dishes.

How to Improve Gut Health for Cold and Flu Season_Fermented Foods

Apple Cider Vinegar


  • Fill the glass jar 3/4 full with apple peels and cores, or even slices.
  • Make a combination of sugar-h2o that will be more than enough to match the size of your glass jar. The ratio is 1 tablespoon of sugar for every 1 cup of h2o.
  • Stir the sugar into the drinking water until finally it is mainly dissolved, and pour in excess of the apple scraps until eventually they are wholly included. (Critical – 2 inches of home at the top of the jar).
  • Loosely deal with the jar with both a coffee filter, or fabric with an elastic band.
  • Location the jar in a dark and warm spot for 2 months.
  • Stir it all around each and every few of days and skim off any scum that develops on the surface area.
  • Right after 2 weeks, strain the contents so the liquid is captured and the scraps can be discarded (or feed them to your chickens!).
  • Set the strained liquid apart for a further 2 to 4 months in a dim and warm location.


By now, the vinegar will have a sweet apple cider scent, but if it’s lacking that sharp tang or vinegary odor and flavor, then you are going to know it desires to sit for a bit for a longer period. When you’re happy with the style of your vinegar, you can cap it with a lid and shop it as extended as you like. It won’t go negative!

Really don’t get worried if you see a gelatinous blob in your vinegar answer – that’s a superior detail! This is the notorious vinegar “mother”, which can basically be applied to jump-start off foreseeable future vinegar batches. Possibly eliminate it and retailer it in the fridge, or leave it to float in the vinegar.


Your handmade apple cider vinegar is excellent for including to your consuming h2o, having a spoonful to support settle an upset belly, for cooking, cleaning and everything else you obtain if you study its quite a few takes advantage of!

Fermented Purple Cabbage (Sauerkraut)


  • 3 cups shredded pink cabbage
  • 3 cups water (preferably filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (optional)


  • Sterilize a 32 ounce broad-mouth glass mason jar.
  • Stir the salt and h2o with each other in a measuring cup until salt is fully dissolved.
  • Increase the peppercorns (optional) at the base of the sterilized jar
  • Increase the shredded pink cabbage to the jar (vital – depart 1 inch of house at the leading of the jar).
  • Pour the brine alternative into the jar so that it addresses all the cabbage.
  • Major with possibly a fermentation body weight or a tiny dish to make guaranteed the cabbage stays completely submerged in the brine (check out movie to master extra).
  • Screw on possibly a normal lid or a ‘burp’ lid and shop somewhere out of immediate daylight.
  • If you made use of a common steel screw on lid, be sure to launch the build-up of gasses after or two times per working day.


Looking at bubbles in the jar is a indication of prosperous fermentation. Allow for 1 to 2 weeks to ferment, but get started tasting right after 1 week to test when it’s to your liking. Then place in the fridge and love! Consume inside 1 month.

I’d adore to listen to from you if you attempt possibly of these recipes! So go away your comments beneath!


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