Craving a happier tummy and a spring in your step? The secret lies in feeding your gut all the goodness it craves! Your gut is home to trillions of friendly bacteria, and giving these little helpers the right kind of grub can make all the difference. That’s where fruits, veggies, legumes, and whole grains come in. These are jam-packed with fibre, which helps keep everything moving along smoothly and ensures those beneficial bacteria thrive.
Ferment it!
One of the best ways to supercharge your gut health is by experimenting with fermented foods. Think tangy kimchi, zesty sauerkraut, and creamy coconut yoghurt. These probiotic heroes introduce more beneficial bacteria to your digestive system, helping to maintain a balanced microbiome. The result? Improved digestion, a stronger immune system, and even a clearer mind.
Don’t forget to drink plenty of water, too, as it helps the fibre do its job.
Protein not a problem!
Worried about protein? Fret not, because beans, lentils, and tofu are here to save the day. These plant-based powerhouses are brimming with protein, fibre, and essential nutrients your body adores. Plus, you’ll be doing your bit for the planet, which certainly doesn’t hurt.
So, why not ditch the processed junk for a while and treat your gut to a feast of vibrant fruits, crunchy veggies, and hearty legumes? You’ll soon notice a difference in your digestion, energy levels. Give it a go and see how marvellous you can feel – after all, there’s no better time than now to eat your way to a happier, healthier gut!
Oh, and why not check out this infographic showing you the gut habits of people around the UK while you’re at it too?
Yakult Infographic: Gut Habits of the Nation
A Sauerkraut Recipe
To get you started on your fermented foods journey, here’s an easy recipe for you. A vibrant, tangy sauerkraut made from red cabbage and carrot. This simple ferment is packed with probiotics and colour – perfect for topping bowls, sandwiches, or enjoying on its own.
An easy to make red cabbage and carrot sauerkraut.
- 1/2 red cabbage finely shredded (reserve one outer leaf before shredding)
- 1 medium carrot finely shredded
- 1 1/2 teaspoons sea salt for layering
- 240 ml water for brine
- 1 tablespoon sea salt for brine
Prep & Sanitise: Make sure your hands, mixing bowl, utensils and work surface are very clean. Sterilise your jar by rinsing it with boiling water and letting it air dry.
Make the brine: Dissolve 1 tablespoon sea salt in 240 ml water to create a brine. Set it aside to cool completely to room temperature before using.
Prepare the vegetables: Remove and set aside one large outer cabbage leaf, then finely shred the rest of the cabbage along with the carrot. (Carrot can be grated).
Layer the vegetables with salt: In a large clean (non-metal) bowl, layer the shredded cabbage and carrot with the 1 1/2 teaspoons of sea salt. Let this sit for 10 minutes to allow the salt to start drawing out moisture.
Massage the vegetables: After the resting time, with very clean hands, massage the mixture for 5–10 minutes until it softens and begins releasing its own brine. Allow to rest for a further 10 minutes.
Pack into Jar: Tightly pack the mixture into your sterilised jar, pressing down firmly to eliminate air pockets and help submerge the vegetables in their juices.
Add brine & Leaf: Add any liquid to the jar(s), then top up with your brine so all the vegetables are covered. Place the reserved outer cabbage leaf on top of the packed mixture inside the jar. Ensure everything is fully submerged.
Weigh down & cover: Hopefully your jar is just the right size and packed to the top! If needed, use a fermentation weight, a sterilised small jar, or another clean object to keep the contents submerged. Cover the jar with its lid, but do not tighten it – just place it on and turn it until it’s resting in place but not sealed. This allows gases to escape during fermentation. Alternatively, you can use a cloth secured with a rubber band.
Ferment: Leave the jar at room temperature, away from direct sunlight, for 5–10 days. Check daily to make sure the vegetables stay submerged. If your lid is on more tightly, 'burp' the jar once a day – just briefly loosen the lid to release pressure, then place it back on loosely. Start tasting from day 5; it's ready when it's tangy to your liking.
Store: Once fermented to your taste, remove any fermentation weight and the cabbage leaf, seal the jar with the lid properly, and transfer it to the fridge. The sauerkraut will continue to slowly develop flavour and will keep for 1–2 months.
Serve & Enjoy!
Optional add-ins
Once you’re comfortable with the basic recipe, you can experiment with flavourings to make it your own. A teaspoon of caraway seeds will give a classic sauerkraut flavour, while a little grated fresh ginger adds warmth and a gentle zing. Thinly sliced garlic gives a subtle savoury edge, and mustard seeds or chilli flakes can bring in a hint of spice. For something more aromatic, try a few juniper berries. Just keep any additions small and simple—too much can upset the balance of fermentation or overwhelm the flavour.
Serving Ideas
This homemade red cabbage and carrot sauerkraut is incredibly versatile, adding a burst of flavour to many plant-based dishes. Here are a few ideas to get you started:
- Top your salads: Add a spoonful of sauerkraut to a fresh salad for a tangy crunch that complements leafy greens, avocado, and roasted vegetables.
- In buddha bowls: Add some sauerkraut into your buddha bowls. It adds texture and a pop of colour, while the tanginess balances out the other grains and vegetables.
- On sandwiches and wraps: Sauerkraut makes a great topping for sandwiches, wraps, or burgers. It’s the perfect complement to roasted vegetables, hummus, or avocado toast.
- As a side dish: Enjoy it on its own as a simple, healthy side dish. It’s a great way to get some probiotics while enjoying the crunchy, tart goodness.
- Mix into avocado toast: Spread mashed avocado on toast and top with a spoonful of sauerkraut for a tangy twist on a classic snack or breakfast.
- In tacos: Add sauerkraut as a topping for soft or hard shell tacos, alongside black beans, roasted sweet potatoes, or a simple slaw.
- With grains and legumes: Stir it into dishes with quinoa, lentils, chickpeas, or other legumes to add tang and texture to hearty, plant-based meals.
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