Probiotic Foods

1. Water Kefir

Water kefir is a delicious cultured probiotic alternative to yoghurt and milk kefir. It is very easy to make at home, and the starter granules can be obtained from a friend or ordered from websites, including Amazon. Probiotics should be alive and affordable not encapsulated in bottles and expensive (Unless directed by a Functional Medicine practitioner to kickstart your gut microbiome).

To get started, you will need mason jars, a plastic filter, organic rapadura sugar, filtered water and glass jugs for the finished product. Depending on the water and sugar you use, you may also want to add a pinch of bicarb soda, a piece of eggshell, and some organic raisins, lemon slices or other supplemental foods.

Most of the year, I leave the jar inside a cabinet for 3 days. In hot weather, I find that 2 days is ideal. How do you know? The bacteria are feeding on the rapadura sugar so it becomes less sweet and more vinegary each day. If you leave it longer than 2 days, the crystals are still fine, but the drink will be stronger. The jar may develop a layer of froth and scum on the top. This is normal and you can choose to keep or discard it. Once you have found the right environment for them, the crystals will move up and down the jar and will probably double in quantity. Grow only the proportion you typically consume - about a heaped tablespoon of crystals per 2 cups of liquid. Either give the rest to a friend, eat them or feed them to your plants.

You can drink the kefir straight or add fruit juice. You can do a secondary ferment of the juice if you want to. I like adding fresh ginger and lemon for a ginger beer like drink.

Anecdotal accounts of the benefits of drinking water kefir daily include relief from joint pain and behavior problems in children. Clearly research is needed to confirm these claims, however in the absence of such research, give it a try.

2. The original "Ginger Beer". A probiotic drink from the Caucasus region.

I love ginger, so this is my favorite. The granules do not reproduce quite as quickly as regular water kefir granules so you might need to purchase rather than obtain from a friend. I use the Yeemos granules and follow the instructions on their site.

3. Kombucha

Kombucha is now widely available. You can make your own from a scoby or "Kombucha mushroom" and then experiment with different flavors.

4. Sauerkraut

Homemade Sauerkraut is easy and delicious. My favorite has beets and ginger with red and green cabbage. Another great flavor is caraway seed and green cabbage. I bought a Pickelmeister to keep it airtight because it looked so cool. It is not necessary, and one day I will buy a crock. What is necessary is a mandoline slicer with good finger protection. 5. Kimchi

Korean Kimchi is a spicy equivalent of sauerkraut. There are many varieties. See the traditional methods of making it