As featured on Feedspot as #18 in gut health blogs!
Adapted from episode 106 of The Perfect Stool podcast hosted by Lindsey Parsons, EdD, Gut Health Coach, and edited for readability.
Lindsey:
Tell me about what the benefits of fermentation are over probiotics, and what fermentation is.
Holly Howe:
Okay, it’s a great place to start. Let’s start first with fermentation. And the way I like to look at fermentation is that we’re taking vegetables, and we’re transforming them into gold. They become magical foods that improve our gut health. We can’t do it alone; we need the help of bacteria and the microbial world. These vegetables come with bacteria. As the plants are growing, the bacteria nestle on these vegetables, and we set up a home for them through fermentation, packing foods into a jar or crock. These bacteria get in there, they eat the sugars, and they transform them into lactic acid, which is a digestive aid and a preservative. All of a sudden that lowly cabbage has turned into this gold that helps us with digestion, takes care of our gut microbiome, adds probiotics, prebiotics, and all sorts of wonderful nutrients to our diet. It’s through the ingestion of these fermented foods that we can improve our gut microbiome and our overall health.
People think probiotic capsules in a jar that you can buy off the shelf in a grocery store are easy and convenient. You’re popping a pill. It’s that easy. We can get ourselves in trouble with probiotics. It’s a multimillion dollar industry, and we just have to be careful with why we’re taking their probiotics and what they’re for. Probiotics are designed around a few specific species of bacteria that scientists and biologists have thought our bodies need. When we take a probiotic, we’re taking billions of this one singular strain of bacteria. While probiotic foods are full of millions of bacteria, they come as a whole package. When we isolate that one strain, like they are in probiotics, it can wreak havoc in our body and upset the gut microbiome. If you have a specific health issue, and you’re working with a practitioner, then probiotics might be doing some good for you. Recent studies are showing that we’re not so sure of how they can impact our health and our gut microbiome. They can introduce too much of one strain and kill off another strain, or sometimes they just create an imbalance. If you’re dealing with a severe health issue and working with a practitioner, then by all means probiotics will help you through that process. But for us just to go: “Oh, we want to improve our gut health. Let’s go pop these pills.” In reality, food is where it’s at, and food is where we’re going to heal from. We heal by eating traditional foods, and I think it’s very hard to pop a pill and reap the same benefits.
Lindsey:
Plus, there are so many different types of probiotics, and so many different strains. Unless you have a really good source about which strains are good for which conditions, then you are at risk of choosing the absolutely wrong probiotic. For example, if you’re someone who has histamine intolerance or histamine sensitivity, you would not want to take a probiotic that has high histamine producing strains. That would be an example of going wrong with probiotic pills.
Holly Howe:
Exactly. I believe our taste buds have also missed the pleasure of consuming fermented foods, because these foods add a great umami punch. Adding fermented foods also nourishes our meal and makes it so much better, and it becomes more pleasurable. So yes, you have to work with somebody who knows what they’re doing to make sure you’re not upsetting things when using probiotics.
Lindsey:
What is a good place to start with fermented foods?
Holly Howe:
If you are not used to consuming fermented foods at all, it doesn’t hurt to go out and buy some instead of making them. I teach people how to ferment. I love fermentation. I love the process. Traditional healthy cultures all consumed some type of fermented foods, which I was drawn to. This was 20 years ago when there weren’t many different choices of fermented foods available. I started out by buying fermented foods, and while that’s a great place to start to get used to the flavor of it, eventually it gets too expensive. You start wanting to get your hands involved in the process in order to understand it. If you want to buy fermented foods, there’s a lot out there nowadays. There’s kefir, kombucha, sauerkraut, and pickles. You need to be sure when you purchase fermented foods that you’re buying live fermented foods. The benefits of the fermented foods come from the probiotics, but probiotics in fermented foods are killed off at high temperatures. So if you’re walking down an aisle at a grocery and pulling a can of sauerkraut off the shelf, that can is not going to give you the probiotic benefit. You’ll get the benefits of the fiber and the nutrients in there, but in order for that food to be shipped across the country, they heat, process, and can it. This process kills off all the benefits.
When you’re looking for fermented foods to buy, sauerkraut is a readily available option to start with. You want to look in the refrigerated section, and you want to look for something that says live, raw, and unpasteurized. Also be sure to look at the label and check the ingredients. You should just see the vegetables, the cabbage, and salt. That’s about it. When I first started making sauerkraut, I added dill to it. That was the only way I flavored it. Now I have all sorts of wonderful, flavorful ways to enjoy that sauerkraut. So, when buying sauerkraut, you may see other vegetables with the cabbage. Some brands will introduce other bacteria into the fermentation process. When I make it for myself though, I like to include only the vegetables, because they offer us so much good bacteria already. Basically, if you shop for fermented food, just look for salted cabbage and vegetables on the label and check that it’s raw and unpasteurized. That’s a great way to get used to the flavor of fermented food.
Lindsey:
Are there particular brands you like of sauerkraut?
Holly Howe:
I live in Canada, so I’m not familiar with a lot of American brands. I also haven’t bought much in the way of sauerkraut. As long as you’re looking, new companies come out all the time. You can even find it on Amazon. Don’t try to buy something that is difficult to access. Your local farmers market might even sell some sauerkraut, depending on what artisans are there.
Lindsey:
We used to have an amazing stand near Takoma Park, Maryland, which is outside of DC. It sold sauerkraut and kimchi, and included different flavors and different colors of cabbage.
Holly Howe:
When we start buying local like that, we’re supporting our economy. We’re supporting our farmers. We’re working together as a community, just like we need to work with the bacteria on our vegetables as a community in order to get those benefits.
Lindsey:
You mentioned you do all sorts of fancy things with your sauerkraut. I make sauerkraut myself but I never do anything other than just basically salt. Tell me what kind of fancy changes I could do to my sauerkraut.
Holly Howe:
One of my most favorite ones is what I call Hawaiian sauerkraut. That has pineapple in it. It has cilantro and lime juice and lime zest, and a few other spices. It’s a very summery, cooling sauerkraut. You can start pairing your sauerkraut with your meal, depending on what your meal is, just like you would a wine. My teaching recipe on my website uses grated carrots and chopped ginger, which is a nice balance. The color of the carrots adds some nice brightness. When fermenting cabbage by itself, if it is stored for too long, there’s not enough moisture in it. By adding radishes and carrots in, or grated beets, we’re able to add some moisture into it. To succeed with fermentation you need to have enough brine that everything can be packed down below it. Brine is where these bacteria live in an anaerobic environment without air. By adding a few extra vegetables to the cabbage, not only do we get this beautiful flavor, which appeals to many people’s palates, but then we have some extra moisture to help out. Another favorite of mine is grated beets with garlic and cumin seed. It’s just a beautiful color and the nutrients in the beets help with liver detoxification. You can put pretty much anything you want into a sauerkraut recipe.
Lindsey:
I usually just make plain sauerkraut, but there often isn’t enough moisture. So I have gotten in the habit of just making a little bit extra brine with salt, just to cover the sauerkraut up. Once in my entire time making sauerkraut in the last five or seven years, my sauerkraut just smelled off. I had put a folded up piece of the exterior (of the cabbage) on top, folded up, which doesn’t need to be under the brine. I had been less careful about pushing it under the brine every day. Finally, I opened it up and it was moldy, but I thought I’ll just take that off and everything underneath should be fine. The smell was still off, though. I tried a bit, and thought, “Oh no, that’s not right.” I just spit it out, washed my mouth out, and threw it all away.
Holly Howe:
That can happen once in a while. We don’t always know why. I had one batch of sauerkraut that I tossed. It was because I made it from cabbage that had been sitting in my garage for months. I kept saying that I was going to make it tomorrow. Being the thrifty person that I am, I finally got started. These cabbage heads had turned from a dark green to a blonde white. They had no weight to them. There were brown bits that I had to cut off. Don’t ask me why kept going, but I did. I made sauerkraut. We were just raised not to waste food. I made a five liter batch of it and it fermented fine. It looked okay, and I packed it into jars, then put the jars in my refrigerator. I pulled a jar out later to take to a gathering, but when I opened it up, there was a thick layer of pinkish-brown slimy mold on top. There was not enough bacteria in that head of cabbage because it had been in the garage for at least two months. The bacteria couldn’t do the work because there weren’t enough of them. I knew right away that it needed to be tossed. We have to use the best ingredients possible. We’re setting up a good home for the bacteria. They like a certain amount of salt. They like a certain temperature. They’re picky like the rest of us. If we set up the right home for them, it’s failsafe. It’s very hard to ruin a batch. Like you said, intuitively, you knew that batch was wrong. Fermentation is very safe. There’s never been a recorded case of illness for eating fermented vegetables. It’s a very safe process.
Lindsey:
Just make sure it stays under that brine. This last time every day I just made sure I pushed everything under the brine so it all got wet again. Sometimes the veggies do push up out of it. Do you have a device that keeps things under the brine when you ferment?
Holly Howe:
20 years ago, when I first started fermenting, Amazon wasn’t around. The way that we fermented was in large crocks. Today, everybody’s fermenting in jars, which is a great way to learn. It’s also a great way to do all your fermentation. They have come up with neat little devices to create an air seal, and also to hold things under the brine. My favorite device is called a fermentation spring*. I received one in the mail a few years ago from a company called Trellis & Co. A spring engineer developed the technology but it’s a wound spring, a piece of metal in a spiral, that you put into the top of your jar. The lid on your jar forces the spring down, and the spring puts pressure on your packed jar of cabbage. This holds everything under the brine splendidly.
Most of the original fermentation weights for jars were glass disks, because they copied what people used to do in a large crock. Our great-great grandparents, when they fermented sauerkraut in the basement, would pack the vegetables into a large crock and put a large plate on top. Then, on top of the plate, they would put a heavy can, or some type of large weight that pushed down hard on that packed cabbage. They could put a lot of weight inside a large crock. In a little jar, a little glass weight just does not push down hard enough during the fermentation process when all these gases are being created. Those gases push up by creating air pockets which push everything out of the brine. What you’re doing everyday by pushing into the brine works great, or by using my favorite device, a fermentation spring.
Lindsey:
I forgot one other piece to my fermentation mishap. I usually take a clean dish towel and lay it over my jars just to keep sunlight out. That time I took a dirty dish towel to cover the jar that we’d been using to dry our hands with. There was probably a good bit of random bacteria on it.
Holly Howe:
It’s a very forgiving process. Even that dirty towel and some bacteria that may be dropped into the brine, those bacteria are creating a safe environment in the jar for the vegetables. They get rid of the chemicals sprayed on our vegetables during the fermentation process. It’s just amazing what they’re able to do. Who knows what went wrong; you never know.
Lindsey:
I have a little sauerkraut with my egg at breakfast and maybe a coconut yogurt a few days a week. How could I incorporate more fermented foods into my diet?
Holly Howe:
Number one, just realize that you don’t need to eat a lot of the fermented foods. Think of it as a condiment. To me, the easiest way to add fermented foods to your diet is to just add them to a meal like you do with your eggs. When I’m eating dinner, I’ll just put a dollop on the side or when I make a salad at lunch, I’ll sprinkle some of that onto my salad. The easiest way to incorporate sauerkraut is to add it to your plate, but some people don’t like the taste of it. They may not be used to the sour taste. If you did not grow up with fermented foods, the sourness of them can be an uncomfortable flavor to get used to.
You can add it to a salad, so if you’re making a green salad you can add some shredded cabbage to it. You’re not even going to notice the sour flavor. In fact, it’s going to add to the salad; it will taste so much better. It’s just like adding vinegar to your salad. People have been known to take the brine and put it into a smoothie. That will help you get the beneficial bacteria and the probiotics into children who do not want to eat the fermented food. Just add the brine or even the sauerkraut into the blender, blend it up, and it’s a hidden way to sneak it in. You could also try layering it into a sandwich or onto a hamburger. Some people make Buddha bowls with sauerkraut. It’s just one more vegetable to add in.
Fermented carrot sticks are a great way to get children to start eating fermented foods. You can dip them into hummus or ranch dressing or a different dip. There are many ways to mask the flavor of it and then other ways to just let it sit there and be prominent on your plate. In my opinion, sauerkraut tends to add to your meal. Meals taste so much better with fermented foods. You’ll get to a point where every time you start to eat your dinner, you’ll think something’s missing. You’ll go grab a jar of sauerkraut or pickles or fermented carrot sticks. All of a sudden your taste buds are turned on and the food tastes so much better. That’s because of the umami taste in fermented foods, which is a pleasant savory taste. Chefs know the secret of adding umami-rich ingredients to meals because it brings out all the flavors.
Lindsey:
As I mentioned, I eat it with my breakfast. I’ll have a bite of egg with some chipotle hollandaise sauce and a little bit of sautéed spinach and then a little bite of sauerkraut. The sauerkraut adds in the salt component.
Holly Howe:
Yeah, exactly. We have to be careful too. If you’re brand new to fermented foods, sometimes your body likes it so much. It craves it. You start eating that jar of sauerkraut, and you almost want to go to the bottom of it in one day. It’s just like with those probiotic supplements, you don’t want to introduce too much bacteria all at once. You have to be careful with fermented foods not to add too much all at once. You should start very slow. If you have compromised gut health, even just taking a sip of the brine for a few days, and testing how your body reacts to it. If after a bit, you body is doing okay, then maybe sip a little bit more once or twice a day. Work your way up gradually over like even a month. Take it slowly because it’s much easier to back off than it is to undo damage of throwing too much bacteria into your gut too quickly. Work your way up to one or two forkfuls of sauerkraut once or twice a day, and that is plenty to help you with your gut health. Then think about adding other fermented foods to your diet. Kombucha is real popular. Milk kefir is another great one to add to your diet. Also, try fermented pickles, or various fermented vegetables. You’ll get a variety of bacteria introduced into your gut microbiome.
Lindsey:
Do you do your own yogurt or kefir?
Holly Howe:
I do my own milk kefir, on and off. Right now, I’ve switched over to making a special yogurt. That being said, I love milk kefir. It is great for people with compromised gut health, who might be intolerant to dairy. The fermentation process breaks down the lactose and makes it much more digestible. There are more strains of beneficial bacteria in milk kefir than there are in yogurt. It’s a very wonderful food to add into your diet when you’re trying to take care of a lot of gut issues. Milk kefir is made ideally with raw milk, but you can make with any type of milk. The next step is adding what they call milk kefir grains, which look like little pieces of cauliflower. They’re a symbiotic collection of bacteria and yeast. You’re putting that into your jar of milk, and you’re letting it sit on your counter anywhere from 12 to 36 hours. It will thicken and sour and then you drink the milk kefir. It’s a very easy fermentation process. It’s easy to find milk kefir grains on many different Facebook groups. That’s a great way to take care of your gut health.
Lindsey:
Are you not heating the milk at all in the way you do when you make yogurt?
Holly Howe:
No, you don’t heat the milk at all. That’s why it’s so nice, because you have nothing to do other than removing the grains after the fermentation process. I was even doing this with a bare hand because the grains were large enough. I’d just reach into my jar when it was done fermenting, pull the grains out of the jar, and put them into the next jar. If you want to be careful, you should strain them through a strainer. I find the process so simple. No heating at all. You can just keep reusing the grains over and over. They grow and grow. You might even have to donate some to a friend because the grains have gotten too big. When there’s more grains, the fermentation process happens more quickly. Milk kefir is just a wonderful drink. Some people do make it with coconut milk. If you are sensitive to dairy, it’s worth a try, because many people find they can digest it without any issue at all. It has so many good healing properties.
Lindsey:
I’ve made yogurt; I used to make a wonderful lemon yogurt, which was something I tried for the first time when I was studying abroad in France. I would also add rosewater sometimes. There were seven jars that fit into the yogurt maker and I would add a little bit of whatever flavoring, so I could have multiple flavors in one batch. That was when I was eating dairy. I’m very picky about coconut yogurt. There’s literally only one brand I like, which is called Cocojune*. That’s the only one I eat. I haven’t tried ever to make kefir myself with non-dairy milk.
Holly Howe:
Right. I haven’t played with non-dairy milks, because I personally just want the nutrition out of the dairy, and I’m good with dairy. One thing I’ve gotten on to recently is Dr. William Davis, who wrote the “Wheat Belly*” book. He’s been experimenting around making yogurts with specific strains that he calls keystone species. These are species of bacteria that we should all have in our diet. He’s finding that people are lacking in them. This book called “Super Gut*” teaches you how to make yogurt from these different strains of bacteria. The one I’m making right now is called L. reuteri. You use capsules that have the L. reuteri species strain in them, and you make it with pasteurized milk, not with raw milk. The idea is that you only want to introduce the strain that he’s trying to reinnoculate into your gut microbiome. You don’t want it to compete with the other strains that could be found in the milk. You make this yogurt at a specific temperature – 100 degrees – and you do it for 36 hours. It has tremendous gut healing properties, and it’s also skin smoothing, and makes you sleep better. It becomes a miracle yogurt when you work with a specific strain that makes all sorts of wonderful things happen.
Lindsey:
My understanding is that a traditional yogurt-maker is at a higher temperature than what he uses. You have to use something special, like an Instapot. I understand that the newer ones will keep things at a particular temperature like 100 degrees.
Holly Howe:
Exactly, you have to be able to control the temperature. With the newer instant pots, you can easily control the temperature. There are also specific yogurt-makers that allow you to have control over the temperature. You can also use a sous vide cooker. I make my yogurt with a sous vide cooker and a big pot of water with three or four jars of yogurt in there.
Lindsey:
So like you put a wand in and the sous vide cooker keeps it at a certain temperature?
Holly Howe:
Yes. That works well, because I already have lots of jars in my house. I don’t really use drinking glasses. Instead we drink everything out of various canning jars, so we have these jars in all sizes. I just didn’t want to introduce a new set of jars into the house with the yogurt makers that have those nice cute little jars. I found that by using the sous vide wand in a spaghetti pot of water, I could put three jars in the pot and make a two to three liter batch of yogurt all at once. That tends to work well in our family.
Lindsey:
Has it been giving you those amazing benefits?
Holly Howe:
I’m noticing a great difference in sleep, and I’m also noticing that my dreams are much more vivid. I didn’t used to remember dreams at all, and now I’m remembering my dreams. I ran into a girl in the market the other day who was getting ready to make another batch of her yogurt. She said, “Look at me! I’m seventy, and I have no wrinkles.” It’s just wonderful.
Lindsey:
That’s it. I’m making it–you’ve convinced me. Anything for vanity! Are there ferments that you particularly like for people with gut health issues?
Holly Howe:
Definitely make the milk kefir. I’d also recommend starting with what I would call “gut shots” or the juice from the sauerkraut. You, in essence, make a watery batch of sauerkraut and you drink just the brine from it. A lot of times people with gut issues cannot take the fiber from the sauerkraut, so I think gut shots are a wonderful way to gently introduce the beneficial bacteria without actually consuming the fermented food. Bone broth would be another option that is so healthy and healing for people with gut issues.
Lindsey:
I love my bone broth. During the winter, I try and have that every morning with some lemon and salt in it.
Holly Howe:
Yeah, exactly, it’s so nourishing and so healing. There are just so many things we can do to take care of our health through foods that for traditional cultures, it was their mainstay diet. People should really stay away from processed foods and go back to these original foods. It can be so healing for the gut.
Lindsey:
I think of fermentation as sort of an accidental thing. Back then, they probably needed to preserve the food, so it fermented and then that’s how it stayed good.
Holly Howe:
Exactly. Fermentation is not just a recipe you want to try for the day, where you open up your cookbook, as if you want to make a batch of chocolate chip cookies, and you run to the store and buy everything. Fermentation is actually a way to preserve foods. If we’re going to have success with fermentation, we need to preserve what is locally available and in season. If it’s December and I want to make pickles, just like I’d want to make chocolate chip cookies in December, I’m going to be fighting with the ingrediants. I’m not going to have much success because the cucumbers sold in December were either grown in a hot house, or they were shipped from halfway around the world, or they’ve been sitting on the shelf for weeks. We have to reflect on what is the number one worker bee that makes fermentation happen: it’s the bacteria. The minute that we pick a vegetable that we want to ferment, it’s trying to decay. The bacteria that break it down are fighting with the bacteria that are going to transform it into gold for us. We really have to look at fermentation as a way to preserve foods, and we should be preserving our local foods. When we work with something local, that was recently picked, it’s very hard to mess it up, because it’s just teeming with that beneficial bacteria.
Lindsey:
What are some of the more advanced ferments that people might consider making if they’ve already done the basics, like sauerkraut or yogurt?
Holly Howe:
Well, like I mentioned before, fermenting cucumbers into pickles is one of the more advanced ones in my opinion. It’s just a little more finicky. If you’re starting with fresh-picked cucumbers, it’s hard not to mess it up. Sometimes they come out too soft because you haven’t added enough tannin-rich vegetables in there. You have to cut off the blossom so the veggies don’t soften during the fermentation process. Also, people pick fresh cucumbers in the middle of summer, which means we’re fermenting in the heat. Ideally, fermenting works better at cooler temperatures, which is difficult when your house is 80 degrees. Often, if you want to make your fresh, local cucumber pickles, you’re fighting the heat. The bacteria that help make fermentation happen don’t like the heat. There’s a lot of factors at play when you’re trying to make your cucumber pickles. I ferment them in ice chests where I’ve put a frozen jug of water so I can drop the temperature down. Ideally, you should aim for about 65 to 70 degrees Fahrenheit for your fermentation temperature. When the temperature gets above that, you’re fighting all these other things going on, and your chances for success are greatly diminished. To me, that is a more challenging one.
Kimchi is beautiful to make, but there are just more steps involved. If you’re making it in the traditional format, you’re soaking the napa cabbage in the salt and water first, and then you have to make the paste that the leaves get layered into. That one’s a little bit more complex, but you can get the same flavors by making a kimchi-style sauerkraut, which I have a recipe for on my website. You slice the cabbage up finely and then add green onions and carrots and Korean red pepper and fish sauce to get the same flavors, but in a much more simple process. It’s a learning process, and once you learn the fermentation process, then it becomes intuitive and second nature. You start going to the market and you see everything down there and you can’t stop thinking: “What can I make with that? What can I make with that?”
Lindsey:
My husband grew up near a Korean family in Florida, and he said that they would bury the kimchi in their yard, then dig it out when it was done fermenting.
Holly Howe:
Right. They were burying it in their yard to have that nice cool temperature, that stable temperature. Your best flavors happen when you have a nice stable temperature during the fermentation process.
Lindsey:
Tell me about your fermentation courses and your book.
Holly Howe:
On my website I give people three entry points. I have a great teaching recipe on there. If you want to just jump in and learn how to make sauerkraut, it takes you through step by step. And then in my book called “Fermentation Made Easy! Mouthwatering Sauerkraut,” the book is available on Amazon as a print book or on the Kindle, or on my website as a PDF, it includes 20+ recipes with all my beautiful combinations of flavor. I have The Firecracker Sauerkraut which has sliced jalapenos, oregano and red onion in it. There’s the beet sauerkraut in there. There’s a kimchi sauerkraut in there. I teach the process step by step and you get the recommended tools for how to make various flavors of sauerkraut. I have a course on how to make sauerkraut, and then an online course on how to make fermented vegetable pickles.
Lindsey:
Where do they find all those things?
Holly Howe:
Lindsey:
Any final thoughts about fermentation for us before we head out?
Holly Howe:
Just jump in and try it! It’s an amazing process. I love it because it introduces people to a whole new community: the microbial community. When I first made sauerkraut, I was following a recipe just like it was a chocolate chip cookie recipe. I did not realize that there was bacteria in there that were making all this magic happen. Once you realize that, it’s just a whole new world, and you start wanting to take care of the bacteria and make sure that you’ve fed them properly and set up their home properly. Before you know it, you’re trying to get the best cabbage possible, so you’re looking for a local community farmers’ market where you can buy great cabbage from your farmer, if you’re not growing it in your backyard. All of a sudden, you’ll sit down at night for a meal and you’ll realize how much of your food came from your local community.
Lindsey:
It is also so much less expensive to make your own ferments. I think you could buy fancy sauerkraut for 10 dollars a jar, and you can make three jars of it from one head of cabbage.
Holly Howe:
Right? It’s more like $20 a jar.
Lindsey:
Oh yeah and it’s like $2.50 for a head of cabbage.
Holly Howe:
We need those skills of fermentation. It’s a very empowering process, when you can slice up this cabbage, and sprinkle some salt on it and pack it into a jar. Then you watch the bubbles happening, and over time you watch the colors change, and the smells change. Eventually, you open up the jar and, all of a sudden, you have something that you made yourself, something that’s going to take care of your gut health. It’s much simpler than a new diet or a new thing you have to do. Rather you just open up that jar and put a fork of the sauerkraut onto your plate, and the meal tastes better, you sleep better, and your gut is healthier. In that way, it’s such a wonderful empowering process. It’s just great to learn a new skill and add it to your repertoire.
Lindsey:
Well, thank you so much for coming on and sharing with us about fermentation. You’re actually the first person I’ve had on the podcast who’s talked about this topic. Take care and thank you so much.
If you’re struggling with bloating, constipation, diarrhea, soft stool, acid reflux, IBS, IBD or any type of chronic disease, etc. and want to get to the bottom of it, that’s what I help my clients with. You’re welcome to set up a free, 30-minute breakthrough session with me (Lindsey). We’ll talk about what you’ve been going through and I’ll tell you about my 3- and 5- appointment health coaching programs in which I recommend lab tests, educate you on what the results mean and the protocols used by doctors to fix the problems revealed. Or if you’re ready to jump in right away or can just afford one appointment at a time, you can set up an 1-hour consultation with me.
