Fortify your gut with fermented food

By Juliana Kassianos, Transformational Coach, Yoga Teacher and Founder of The School of Fertility


Fermentation has been used for years as a way of preserving food, but it also has health benefits. Fermented foods are rich in ‘good’ bacteria, which fortify the gut microbiome and help to support the immune system. A healthy balanced gut bacterium is necessary for lowering inflammation, processing toxins and reducing toxin exposure to a developing foetus.

The fermentation of vegetables involves soaking vegetables such as cabbage in its own juice. Salt is sometimes added as this helps to suppress any less-beneficial bacteria, allowing the primary bacteria ‘Lactobacillus’ to grow. The lactobacillus converts vegetable sugar into lactic acid, which is what gives the fermented food the tangy/sour taste. Other ingredient like ginger and garlic are sometimes added, which help to suppress any harmful bacteria.


Fermented foods are great to layer on top of dishes for flavour, similar to how you would add a condiment.

  • Kombucha: A sugary green/black tea fermented using a symbiotic culture of bacteria and yeast. It was known by the ancient Chinese as an ‘Immortal Health Elixer’ because of its health benefits

  • Sauerkraut: Finely cut fermented cabbage

  • Kimchi: A staple Korean side dish that consists of fermented vegetables

  • Kefir: A fermented milk drink

  • Yoghurt: A fermented milk food


  • What is one fermented food you would be willing to try in at least a single meal each day?

Juliana Kassianos