How much food for gut health

[Sauercat]

I’ve started buying kefir & sauerkrat to improve mine & dcs gut health but I have no idea how much we should be consuming daily to make a difference, any advice or tips?

bump

Zoe recommend a little and often approach. Look at the size of the Zoe kefir shots which are a daily portion. With sauerkraut, I have about a tablespoon size on a salad. Hope that helps.

Which sauerkraut are you buying? Because if it's the one from shelves in jar, these are pasteurised.
I drink bit of kefir every morning. Like actimel sized amount.

That’s great thank you,

yes I am buying the jarred sauerkraut from the world food aisle, I did want to have a go at making some myself but so nervous about getting it wrong!

You need one from chillers so it actually has the live probiotics. Lots of EE shops have fresh one and I am pretty sure I saw some in ASDA chillers in some areas.
It's eaay to make.
https://www.thepioneerwoman.com/food-cooking/recipes/a100555/how-to-make-sauerkraut/
This looks ok manual. Just remember to burp the jar every day! Best temp between 20-24c in my experience

@WantToMakeWorldSilkySmooth burp the jar?!!

It's fizzy and can explode otherwise - this is from personal experience 🤦🏻‍♀️

Yup😂

I have these now. Larger ones https://www.lakeland.co.uk/72470/lakeland-fermentation-jar-with-air-release-valve-1l

Homemade also tastes better.

Those jars are nice but a £2 Ikea jar will do as well, if you remember to release the gas. The main thing is one that will let gas out without letting air in, so not a screw top. Air lets mould grow, it can't grow without oxygen.

If sauerkraut is too sour, don't be afraid to add some sugar. It's not a crime.

I echo the little and often...

We eat a tablespoon or so of sauerkraut a day and then as much kefir as we fancy + occasional yogurt/blue cheese...

It can take your body time to acclimatise so if you find you're farting lots or your stomach feels a bit uneasy cut back... or start with half a tbsp of sauerkraut for first few days....