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

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

Idea: 70% of your immune technique is in your intestine!

The smart indicating “you are what you eat” is testimony to the significance of our digestive tract, and there is a good deal of info accessible to master about the wonderful function our guts enjoy in our wellness, and immunity.

The easiest way to instantly enhance your digestive tract is with probiotics, and by receiving great micro organism from fermented meals. Luckily, there is an reasonably priced way to create probiotic-packed fermented food items at house!

I like do-it-oneself recipes that are cheap and uncomplicated, these types of as How to Make Your Have Sporting activities Drink and How to Make Your Very own Collagen-stuffed Bone Broth.

So, here are 3 uncomplicated recipes to make fermented food items at household and create up your intestine well being with components you probably presently have!

Check out the online video for my recommendations, and see the recipes under. 👇


Fermented Garlic Honey


  • Fill a glass jar 50 percent to 3/4 total of peeled organic garlic (look at the online video for my recommendations!)
  • Pour raw honey more than the garlic, leaving at minimum 1 or 2 inches at the top rated of jar.
  • Loosely cover the jar with a lid so that gas can escape.
  • Set jar in a dim put to permit the fermentation method to start out, and spot in a container to capture any honey that leaks out.
  • For the duration of the up coming 2 months, open the lid to permit the fuel to escape when or 2 times a working day (established a reminder for oneself).
  • For the 1st several days, rotate the jar to flip to upside down one day (safe the lid initially!), and then right side up the following day.
  • Make it possible for about a month for fermentation, and the far more time it sits – the superior.


Bubbles might look and that displays you that it’s fermenting.  After a number of days the honey will liquefy the garlic will soften. Store your fermented honey garlic in a dark amazing room.

Makes use of:

You can eat the cloves, use the honey as a cough syrup, or use it as a delightful and wholesome marinate for foodstuff 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 total with apple peels and cores, or even slices.
  • Make a combination of sugar-drinking water that will be enough to match the size of your glass jar. The ratio is 1 tablespoon of sugar for every 1 cup of drinking water.
  • Stir the sugar into the drinking water until it is largely dissolved, and pour more than the apple scraps until they are absolutely lined. (Significant – 2 inches of space at the major of the jar).
  • Loosely include the jar with both a coffee filter, or cloth with an elastic band.
  • Spot the jar in a darkish and warm location for 2 weeks.
  • Stir it all-around each couple of times and skim off any scum that develops on the surface.
  • 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 aside for a further 2 to 4 months in a darkish and heat location.


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

Really do not stress if you see a gelatinous blob in your vinegar resolution – which is a fantastic matter! This is the infamous vinegar “mother”, which can in fact be applied to soar-commence potential vinegar batches. Either remove it and store it in the fridge, or leave it to float in the vinegar.


Your handmade apple cider vinegar is ideal for incorporating to your ingesting h2o, getting a spoonful to support settle an upset abdomen, for cooking, cleansing and every little thing else you locate if you study its a lot of takes advantage of!

Fermented Pink Cabbage (Sauerkraut)


  • 3 cups shredded crimson cabbage
  • 3 cups drinking 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 alongside one another in a measuring cup right until salt is completely dissolved.
  • Add the peppercorns (optional) at the bottom of the sterilized jar
  • Increase the shredded pink cabbage to the jar (significant – leave 1 inch of place at the prime of the jar).
  • Pour the brine answer into the jar so that it covers all the cabbage.
  • Top rated with either a fermentation excess weight or a little dish to make absolutely sure the cabbage stays totally submerged in the brine (enjoy movie to master additional).
  • Screw on both a frequent lid or a ‘burp’ lid and store somewhere out of immediate daylight.
  • If you used a common metal screw on lid, be certain to launch the construct-up of gasses after or 2 times for each working day.


Observing bubbles in the jar is a indicator of thriving fermentation. Allow 1 to 2 weeks to ferment, but get started tasting immediately after 1 7 days to test when it’s to your liking. Then set in the refrigerator and take pleasure in! Consume within 1 month.

I’d really like to listen to from you if you try either of these recipes! So go away your reviews underneath!


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