Eating is a necessity and habitual. It’s something we do every single day, three times a day - but eating well is a ritual.
Over a lifetime we create eating habits, whether good or bad. Bringing awareness to how and what we eat are equally important. Are we eating the wrong foods, on the go or too fast?
Our ancestors didn’t have the luxury of fast food; they tended to gardens, slow cooked food and preserved for winter months. As more scientific evidence is revealed; these are the foods we need to build a healthy microbiome.
This is why over the last few years I have learned to sprout, preserve, brine and ferment. Cultivating a healthy gut garden takes time which consists of daily rituals and practices that have taken me over two years to master. I’ve loved witnessing these foods transform through an alchemical process; becoming more nutritious than before forming little colonies of friendly bacteria that help us stay healthy. These preparation rituals have helped heal my mood and digestion irregularities and I am more than happy to spread the good word.
Here are my top gut health rituals.
1. Fermenting foods. Fermentation is a process initiated when the microorganisms of that food break down sugars and starches and transform the original food into a more nutritious version of itself. For example when cabbage is fermented into kraut; the mineral, nutrient and beneficial bacteria content is boosted. This fermentation process takes anywhere between 3-7 days.
2. Kombucha. Kombucha is a fermented tea drink rich in probiotics, nutrients, enzymes and acids. Kombucha is fermented via the combination of tea, sugar and a SCOBY. SCOBY stands for Symbiotic, Colony of Bacteria and Yeast. Kombucha takes up to 7 - 30 days to produce a bubbly probiotic tonic.
3. Sprouting. Our gut loves sprouts because they are packed with nutrients and easy to digest. Sprouting breaks down the phytic acid making it easy to absorb the nutrients. The process of soaking, rinsing and spouting takes about 3-4 days. Here is a great guide.
4. Bone broth. The magic in bone broth is that the tendons, joints and ligaments, when cooked down, supply collagen in a bioavailable form that’s easily used by our system. This combination heals the lining of the gut and is my secret weapon for staying strong throughout winter. Bone broth takes anywhere from 8 - 72 hours to make depending on which bones you use.
5. Kefir. Kefir is another probiotic rich drink. It will repopulate your gut with good bugs. If you're using kefir grains and goats milk (which is my favorite milk to use because it contains prebiotics) then it will take about 24 hours to culture. This is one of the easiest way to replenish the gut after healing it with bone broth. Make your own here.
Do you have any gut healing rituals you would like to share? Please post in the comments.