The Gut Benefits of Fermented Plant Foods

If you suffer from bloating, cramps or irregular bowel movements, fermented foods could help. The most common one of course is live yoghurt (Sojade is a good organic plant-based brand sold in health stores). Other common fermented foods are tempeh, sauerkraut, sourdough bread, miso and kimchi.

A few people should avoid fermented foods:

• Very young or old people or pregnant/nursing women (never eat unpasteurised cheeses)
• People with poor immunity (or transplant recipients).
• People with histamine intolerance (fermented foods are high in histamine)
• People on low-salt diets (most fermented foods use salt)
• A few digestion issues (although fermented foods usually help digestion), a few people may get temporary gas and bloating from probiotics).
• People with FODMAP sensitivity (IBS, leaky gut etc). This word stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (short-chain carbs that are poorly absorbed by the small intestine, then fermented by bacteria in the large intestine).

Read more on food safety for people and pets (check medication before eating/drinking grapefruit or rhubarb). Just bin allium scraps (onion, leeks, garlic, shallots, chives) along with rhubarb, tomato and citrus scraps, as acids may harm compost creatures. 

Avoid kombucha and water kefir (or any unpasteurised food and drink) for pregnancy/nursing and weak immunity (including children and older people). Kombucha also contains a little fermented alcohol and caffeine.

Buy commercial versions of both, as home brewing could risk bacteria and mould. Leave it to the experts!

Piqi: Goat-Friendly Water Kefir Drinks

PiQi is a Devon-based brand that makes organic kefirs (with water, rather than goat milk). Kefir is a fermented drink made with organic sugar and kefir culture (a mix of bacteria and yeast that creates a gentle fizz and clean tang, with a dose of natural probiotics). Not dissimilar to kombucha (which is more like a fizzy tea, and contains caffeine).

These have a shorter shelf life than soft drinks, so keep them in the fridge, and treat as fresh food. The range includes:

• Ginger and Lemon
• Raspberries
• Original Fig (nice with a pear slice)
• Blue Spirulina & Lemon (check medication)

Drink chilled or over ice, or mix with chilled water for a longer drink.

ONE Living (founded by rugby legend Jonny Wilkinson) also offers canned water kefirs. Choose from strawberry or lemon flavours.

Pop ring-pulls back over cans before recycling, to help avoid wildlife getting trapped.

Kombucha Drinks (from a rugby legend!)

One Living is a quality brand of kombucha, a kind of ‘fermented fizzy tea’ with a tangy taste and gentle spark. It’s become popular due to its gut-friendly properties that deliver live cultures and enzymes for good digestion. Kind of like an alternative to eating yoghurt.

These drinks are in various flavours including raspberry, passion fruit and ginger turmeric. This brand was founded by former rugby player Jonny Wilkinson (alongside his nutritionist wife), after discovering how good digestion plays a role in good mental health.

After the dizzying heights of victory at the World Cup, Jonny began to experience anxiety, which snowballed into severe depression. When they discovered how digestion is linked to chemicals in the brain that can affect depression, they came up with this idea. Today, he also lectures on the importance of men talking about mental health:

Undoubtedly my journey was about a disconnection with myself. I had this amazing house, I had everything I could possibly need. I was sat in that jacuzzi and could not have been less happy. I’ll take feeling calm and clear over everything. Find your stability in every moment. Jonny Wilkinson 

More Gut-Loving Fizzy Sodas!

Dalston’s soda has recently released a Happy Gut range, created by chefs. These contain dietary fibre along with zinc, magnesium and calcium, for digestion, immunity and metabolism. Choose from Raspberry or Tropical.

Equinox Kombucha is an organic brand that sells rotating flavours on subscription like fiery ginger, white peach strawberry and raspberry elderflower. The founder gives 50% of all profits to local and global humanitarian and conservation projects.

Living Things is another prebiotic soda, blending real fruit juice and botanical extracts, with flavours to suit every mood.

• Rhubarb & Apple (check medication)
• Lemon & Ginger
• Peach & Blood Orange
• Raspberry & Pomegranate
• Watermelon & Lime

Genie Drinks makes kombucha sodas with real fruit, proper tea and live cultures. Brewed for around 21 days, flavours include apple (similar taste to dry cider), fiery ginger (a good mid-afternoon lift) and naturally sweet blueberry raspberry.

Nettle Foods (fermented foods from Oxfordshire)

Nettle Foods is a small artisan food company from Oxfordshire, which makes small-batch fermented foods, which combine prebiotic fibre that feeds good bacteria with probiotic cultures that add them. The result is food that tastes lively and may help digestion feel easier.

The plant-based range includes:

• Haverstock White: a gentle cheesy tang, for those who prefer subtle notes
• Sumac Chilli Mint: bright, zesty, and lightly hot, with mint to cool the palate.
• Preserved Lemon A soft grassy ferment

Sourcing plants from nearby growers shortens transport, cuts emissions, and keeps money in the local economy. Just a spoon or  two can turn soups or roasted roots into something that tastes new:

• Add the preserved lemon dill to smashed peas on toast.
• Use Haverstock White in a cheese alternative toastie, or mixed salad.
• Spoon Sumac Chilli Mint over grain bowls, roasted aubergine, or veggie kebabs.
• Swirl any flavour into plant-based yoghurt, dips or hummus.

The Crafty Pickle offers jars of raw fermented kimchi and sauerkraut, recommended by chef James Martin. This company also focuses on avoiding food waste.