Nettle Foods (fermented foods from Oxfordshire)
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.
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.
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).
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!
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.
