How to Make Homemade Lacto-Fermented Foods and Drinks to Repair and Strengthen Your Microbiome During Flu Season

Photos by Shannon Stonger, Health Impact News.

Comments by Brian Shilhavy
Editor, Health Impact News

As I recently wrote, now that we are in the midst of the flu season, it is time to adjust our diets and consider certain supplements and vitamins to avoid the medical system, because Big Pharma’s flu products are highly toxic, and their number 1 product is the flu shot, which can injure, cripple, or kill you.

In just this past year alone, 2024, over 6,000 cases of adverse effects from the flu shots have been filed with VAERS (Vaccine Adverse Events Reporting System), including 52 deaths, 70 life threatening adverse reactions, 80 permanent disabilities, 285 hospitalizations, and 666 ER visits. See:

Beat the Flu Without Vaccines and Drugs!

The other thing to consider if you live in North America and are now enduring cold, snowy days with very little sunshine, is how to repair and nourish your microbiome with fermented probiotic foods and drinks, so that your body can resist any attacks on your immune system, and keep the doctors away.

The over-use of modern-day antibiotic drugs has destroyed most people’s microbiomes, and so has the consumption of modern-day agricultural products, especially grains, that are contaminated with the herbicide glyphosate.

Here is an article we published in 2014 about research showing how this herbicide is destroying the health of not only humans, but also cattle and other animals.

The Microbiota Crisis: How the Herbicide Glyphosate is Killing Microbiomes

Americans are beginning to realize that our gut flora is extremely important to our health, both daily and for the long term. But most folks have little idea about how to ensure the balance of their natural digestive environment.

The flora (or microbiome) has been recently found to have very complex signaling connections to our brain, and small imbalances as to exactly which bacteria are flourishing can readily shift our mood and thinking .

We rely on these organisms, mostly bacteria, which outnumber our own cells about ten to one, not only for the proper sequential passage of every meal, but for the absorption of our food, and for providing the many vitamins they create which are essential to our maintenance.

We read daily of antibiotic-resistant overgrowth of the wrong creatures (dysbiosis), such as “C. diff” (Clostridium difficle) outbreaks in hospitals and nursing facilities, yet medical doctors are almost completely ignorant of the true causes and how to deal with each case.

Humans are designed and built as omnivores, able to eat a wide range of food materials. We lack the specialized digestive structures of herbivores. Our system more nearly resembles that of an efficient meat-eater (carnivore) [2]. Herbivores usually have long digestive systems, well adapted to extracting nutrients from plant materials with lower nutrient densities.

Cattle and bison (ruminant herbivores) have the most extremely modified systems, including their rumen, a huge basin where in the absence of oxygen specialized microbes breakdown roughage (leaves, stems, grass) into digestible nutrients. Very few animals are able to do this, and ruminants critically depend on their microbiome balance even more than we humans do.

Previously, for most of us, the culture of bovine husbandry for meat or for dairy has held very little interest, except at the dining table. But we are not alone at having gut troubles in this age of pesticides. (Full article.)

Because of this research that came out in 2014, we have tested all the foods we sell on our online store, Healthy Traditions, for the presence of glyphosate, and if any foods test positive for it, we do not purchase or sell those foods.

Most Americans, therefore, need to take special care to rebuild and manage their gut flora, or “microbiome”.

During this time, I hired Shannon Stonger, a Mennonite wife and mother living on a small homestead in Central Texas with a college degree in chemistry, to write some articles for us about how to make homemade lacto-fermented foods and drinks to help us repair and build up our microbiome, including recipes.

I am highlighting her excellent articles and recipes today, because we need these kinds of nourishing foods in our diet today more than ever, especially during the winter months and “flu season.”

These articles, some of which are over 10 years old, show what a rich resource Health Impact News is to search for health information, with almost 9,000 articles now published since 2011, and all free of charge with no paywall.

Fermented Vegetables.

Probiotics and Prebiotics for the Microbiome

Excerpts:

In recent years we’ve seen probiotics become the new buzz word in health related media. This word, like many of its predecessors, has become so widely used and abused that it has come to mean very little. We’ve seen it grace cereal boxes, overly sweetened yogurts, and even children’s artificially colored vitamins.

While mainstream media and commercial labeling have diluted its significance, they have not taken away the cold hard facts: probiotics mean “for life” and are generally considered beneficial microorganisms.

This is significant because whether we want to think about it or not, our bodies are actually largely made of up bacteria. One study found that we are comprised of ten times more bacteria than human cells.

So it may even be an understatement to say that paying attention to our microbial makeup is critical. In fact there are studies now being done in which fecal transplants are performed on those with serious health issues. Hopefully we are waking up to the importance of the microbial aspect of our health and the term probiotic is just a part of it.

Gut Dysbiosis: Tipping the Balance in Favor of Health

The human microbiome encompasses the whole of the bacterial population on the skin, in the mouth, and in the gut. When the microbial population of the latter is out of balance – that is, the beneficial bacteria of the gut have been killed off and more harmful bacteria have been allowed to proliferate in their absence – we have a situation known as gut dysbiosis.

Dysbiosis can be caused by a host of things, starting with how you are born and what you are exposed to shortly thereafter. Exposure to toxins through pharmaceuticals, the use of glyphosate and other toxic chemicals in the food supply, and the generally contaminated and microbe-lacking standard American diet can all lead to dysbiosis.

Keep in mind that there is a balance of bacteria in the gut. It is not that we wish to kill off bad bacteria – which are generally present in some number even in healthy microbiomes.

We want to keep certain bacteria in check with a large population of what we generally think of as beneficial bacteria. Tipping the balance in favor of beneficial microbes is always in our best interest as, in the words of Hippocrates, all disease begins in the gut.

And so it is helpful, no matter what your health concern, to realign your gut in favor of those beneficial bacteria. Thankfully, we have been given food by our Creator to do just that.

Not surprisingly, the two substances that can help us to tip the gut flora towards health – probiotics and prebiotics – are found naturally in traditional whole foods. (Read the full article.)

Homemade Sauerkraut.

How to Make Your Own Sauerkraut

Excerpts:

There are many ways to preserve food these days. Freezing is popular for its convenience. Canning is gaining resurgence, and rightfully so, for its place in a local and sustainable food economy. Drying fruits and vegetables continues to be a simple way to put food up, especially in hotter, drier climates.

And then there is lactic acid fermentation, also known as lacto-fermentation. If you’ve ever had unpasteurized sauerkraut or true sour pickles, then you’ve eaten fermented vegetables. These are hard to come by, though, in their true raw form so it is helpful if you know how to make them at home, which we’ll introduce you to in just a bit.

Why Home Lactic Acid Fermentation

Of all the methods of food preservation listed above, fermentation is the most exciting. For one, it requires very little energy – no boiling or canning or freezing. Even more exciting is that the raw enhanced qualities of the fresh vegetables are not only preserved, they are enhanced. When vegetables are given a friendly environment for fermentation, their vitamin content is enhanced and the beneficial microorganisms we know as probiotics proliferate. The end product is raw and full of vitamins, enzymes, and probiotics that aid digestion.

Happily, some major grocers and online food purveyors are beginning to carry raw, lacto-fermented vegetables. For those who would rather spend the time to make these ferments, though, there is a definite peace of mind in going through the process and controlling all of the ingredients in their home kitchen. Furthermore, the process is simple enough that it can be done regularly from grocery store produce or in large batches at the end of a harvest season. And the savings one gets from doing it at home cannot be ignored.

How Lactic Acid Fermentation Preserves Food

The end product is also preserved and can, in the right conditions, last for months or even years without further canning or refrigeration. It is the lactic acid, and other organic acids found in lesser quantities, present in the sauerkraut or other ferments that preserves the food for long-term storage.

It is not unlike modern pickling as we know it, in process. In modern pickling, vinegar brine is added to vegetables in order to preserve them. Harmful bacteria such as botulism cannot exist in an environment that is overly acidic. And so the acetic acid, or vinegar, preserves the food and is given the added protection of being water bath canned.

When vegetables are mixed with salt or a salt water brine and are submerged beneath the level of that brine, a chain of events begins to occur. First, the microorganisms present on the vegetables themselves begin the fermentation process. The anaerobic environment created in the underwater environment allows beneficial bacteria to takeover.

These bacteria feast on the carbohydrates and other constituents of the vegetables and convert them into organic acids. Often small amounts of acetic acid, the same acid found in vinegar, are produced. But lactic acid is the predominant acid in lactic acid fermentation and has a very distinct flavor. During this time carbon dioxide is produced and can be seen in the ferment in the form of bubbles and pressure that builds up in an airtight jar.

After several days, ferments begin to have a tangy flavor, brought on by the lactic acid present in the food. But the fermentation process is not necessarily fully complete just because the vegetables are tangy. More fermentative bacteria go to work later in the process in order to produce that quintessential sauerkraut, kimchi, or sour pickle flavor.

Read the full article.

Kimchi.

A Simple Homemade Kimchi

Excerpts:

As one of the most well-known fermented vegetables, besides sauerkraut, kimchi has both a large following and a long history. One bite of the sour, spicy, crunchy condiment will reel you in for good. It’s no wonder it has been one of Korea’s most beloved foods for generations!

Like most fermented vegetables, some claim that kimchi can only be made one way. But there are accounts of hundreds of different varieties of kimchi found throughout Korea. This isn’t surprising since the origin of kimchi was probably the need to preserve vegetables long before refrigeration was common.

Indeed, many forms of kimchi can be found today even here in North America. Whether it is a pricey jar purchased from a health food store, a pint found at the ethnic supermarket, or a jar of kimchi from the home-fermenter, all kimchi generally has a few ingredients in common.

While it can be made of anything from zucchini to cucumbers, most are familiar with the cabbage-based kimchi. Other vegetables are then added such as radishes or carrots. A layering of aromatic vegetables – garlic, ginger, and green onions – gives it that ubiquitous flavor. Finally, a paste or slurry of chilies with a pinch of sugar is used to give it kick and zing.

Kimchi has been touted as one of the most healthful foods in the world. And it’s no wonder as those flavors that give kimchi its distinct flavor also pack a nutritional punch.

Read the full article.

Beet Kvass.

Beet Kvass: An Easy Fermented Tonic You Can Make at Home

Excerpts:

Among the many fermented beverages available to the home-fermenter, beet kvass is often the least known. That is unfortunate since it is also one of the simplest fermented beverages one can make and many find it to be a wonderful tonic when taken on a daily basis.

It is said that beet kvass originated in the Ukraine. It is here where beets are well-loved and oft-used in the kitchen. Beet kvass is just one way in which this traditional culture has incorporated the nutrient-rich beet into their everyday diet.

The Benefits of Beets

Beets are one of the unsung heroes of the plant world. For the home gardener, they are easy to grow in most soil types, can be grown in cooler seasons, and create two products for the kitchen – the root and the greens.

While the kvass recipe calls for the beetroot, the greens can be sautéed with coconut oil and garlic or added to a nourishing pot of broth and pastured meat for a delicious soup.

The beetroot is an incredible powerhouse of antioxidants, aiding in the control of blood pressure, the production of energy, and the fight against cancer. Many have also found beets – and in particular, this fermented form of the root vegetable – to aid in cleansing the blood and clearing the filtration and elimination pathways of the body.

Read the full article. (Editor’s note: This is one probiotic drink we sell in our online store, made by our Amish farmers in Wisconsin.)

Homemade raw yogurt.

Four Methods for Making Homemade (and Raw) Yogurt

Excerpts:

Yogurt is one of the most recognized cultured foods in North America. Often over-sweetened and generally made with low-quality ingredients, it is one of the few fermented foods easily accessible at any grocery store.

But it isn’t all it could be – not by a long shot. Good quality, probiotic-rich yogurt can be cultured fairly simply at home using the best milk available to you.

Unprocessed cow’s milk, goat milk, and raw milk of all varieties can be used to make yogurt from thick to thin. It can then be sweetened with raw honey or fresh fruit, making a delicious breakfast or creamy treat.

Read the full article.

Homemade Salsa.

How to Make Your own Lacto-Fermented Salsa

Excerpts:

Salsa is widely loved for its ability to spice up – or simply add flavor to – any dish, Mexican-themed or not. Unfortunately, it is hard to find good salsa in regular markets. With the high pesticide content of peppers, tomatoes, and onions along with the genetic modification of tomatoes, what was once a healthful addition to the meal has now become a big question mark on the table.

To really get the most bang for your buck, making homemade salsa from ingredients you know and trust is always your best bet. While ingredients can be combined into a spicy concoction and then canned to preserve them, many are coming around to fermentation as a means of making delicious, organic salsa.

Read the full article here.

Homemade Ketchup.

Make your own Lacto-Fermented Ketchup

Excerpts:

Beloved by many for its tangy, sweet, and lightly spiced flavor; tomato ketchup is possibly America’s favorite condiment. Many have turned away from the thick tomato preserve due to concerns over ingredients found in commercial ketchup.

It is possible, however, to make a homemade version that is not only a healthful alternative to commercial brands, but which also has the added benefits of fermentation.

And it’s as simple as whisking together a few common ingredients.

What’s Wrong With Commercial Ketchup?

Ketchup has a long history as a preserve and frequently without the use of tomatoes in recipes such as “mushroom catsup” dating back to colonial days. Vinegar, sugar, spices, and fermentation were all utilized to preserve ketchup or catsup.

Modern day ketchup, however, is replete with high-fructose corn syrup, way more sugar than is necessary, and the questionable natural flavorings that can mean anything from MSG to artificial sweeteners.

Finally, the tomatoes themselves that make up the bulk of the ingredients deserve a closer look. While tomatoes themselves are a nutritional powerhouse, conventionally raised tomatoes bear avoiding.

Not only are they most likely sprayed with chemicals during both the growing and shipping processes, but tomatoes were one of the first GMO crops released to the general public. While it is claimed that no GMO tomatoes are currently on the market, this is just one more reason to eschew these commercial tomatoes in favor of organic.

Read the full article.

Crunchy Dill Pickles.

How to Make Homemade Lacto-Fermented Crunchy Dill Pickles

Excerpts:

Besides the health benefits, one of the many wonders of using lactic acid fermentation as a means of preserving food is its versatility. While this recipe has that perfect dill and garlic cucumber pickle flavor, the recipe can be applied to any similar organic vegetable coming from the garden or market such as zucchini, yellow summer squash, Swiss chard stems, and even organic watermelon rinds.

One of the more important facets of learning the art of vegetable fermentation is to be able to identify when a vegetable has fully fermented. There are a wide range of recommended days for the fermentation process, which can leave the home-fermenter perplexed. Instead of relying on these recommendations which may only apply in certain circumstances or climates, it is often better to look for signs of complete fermentation.

Signs of Completed Fermentation Include

The Brine Turns Cloudy. While this might seem a sign for concern, a cloudy brine is actually an indication that the fermentation process is moving along. Barring other signs of contamination or ingredients that might also cloud the brine, this clouding is usually the result of the lactic acid bacteria in the earliest stages of fermentation. The brine may or may not clear up after some time in cold storage.

A Slowing Down of Carbon Dioxide Production. There are several stages of the fermentation process and it is in the earliest stages that the most carbon dioxide is produced. Seeing carbonation and pressure buildup in a jar is more a sign of continued fermentation than complete fermentation. Waiting until the most bubbly days appear to be behind you will allow all of the fermentative bacteria to do their work.

The Ferment Smells and Tastes Tangy. Generally speaking, a vegetable ferment still in the process of fermenting will only be mildly tangy. Fermentation never completely halts, unless the food is cooked or frozen, so the vegetable will often become more and more tangy as fermentation and storage time continues. But in order to give the fermentation process enough time to achieve the delicious tang, which also preserves the vegetable, it is important to allow the fermentation process to proceed long enough.

Read the full article.

Homemade Kombucha Tea.

Homemade Kombucha: a Fermented Tea Tonic to Improve Your Microbiome

Excerpts:

One of the beauties of fermentation is how very diverse the foods created through the process can be. Not only does this give us a variety of delicious ways in which we can partake in the enzymes, probiotics, and other benefits of fermented foods, it also gives us a variety of microorganisms, as each of these foods contains their own microbial identity. Indeed, eating fermented foods of all varieties is a good way to guarantee a variety of microbes in your diet.

Drinking fermented beverages is a tasty way to add fermentation to your meal. Kombucha tea, a fermented sweet tea, is one such tonic.

Kombucha has a long history of use in many cultures. Many believe it originates in China and later spread to Eastern Europe.

Read the full article.

Repairing your Microbiome: Making Kefir at Home

Excerpts:

Cultured dairy is a traditional food in many cultures. When refrigeration isn’t available fresh milk can only keep for a couple of days before it spontaneously cultures, as in sour or clabbered milk. Adding a starter culture, be it from a previous batch or other source, has long been the method of creating consistent flavors and textures in one’s cultured milk.

Milk kefir is one of these cultures. Thought to originate in the Caucuses Mountains, this culture is added to fresh milk and allowed to culture for 12-24 hours, sometimes even longer, and results in a tangy, flavorful milk with the consistency of a pourable yogurt.

The Benefits of Kefir

The word kefir actually roughly translates to “feel good.” There are many reasons that one might refer to milk kefir as a feel-good food.

B Vitamins. The fermentation of any food results in an enhanced B vitamin content. B vitamins are necessary for a whole host of bodily systems and functions. A lack of B vitamins is often noted as a cause of poor energy.

Enzymes. The fermentation process also enhances the enzymes present in the milk itself, if it was raw to begin with. If the milk does not contain enzymes the fermentation process imparts enzymes to the cultured milk.

Probiotics. By now we are all familiar with the term probiotics. These are microorganisms, bacteria as they are known, that give life (pro = for, biotic = life) to your body. This is particularly important for gut health and immune function as approximately 80% of our immune system is dependent on our gut health.

Kefiran. This is a polysaccharide produced exclusively by milk and water kefir grains. This constituent of kefir is known for its health-giving properties. One study suggests that it could prevent commonly occurring diseases while others have linked kefiran to a reduction in tumor size.

Read the full article.

How to Eat Fermented Foods at Every Meal

Excerpts:

Fermented foods have taken off in popularity in recent years with some recommending the consumption of at least one fermented food at every meal. They aid digestion by providing enzymes and probiotics and have been shown to have a host of benefits for everything from gut health to cancer to brain functioning.

So there is no question that eating fermented foods daily – and even at every meal – is a great idea. While the practicality of such an endeavor can seem overwhelming, a bit of strategy and awareness will make these foods fall effortlessly into the meal.

Read the full article.

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