Megan the Osteopath here at Back 2 Balance talks about fermented foods and what benefits it has to us and our bodies. She even gives a recipe on how to create Red Cabbage Sauerkraut. 





In our guts we have lots of bacteria. You may be thinking that bacteria is bad, but actually the good bacteria in our guts is very Bacteriaimportant for the health of our digestive system and our health in general.

Good bacteria helps with digestion, absorption, our immune system and even our mood due to the fact that serotonin is produced in the gut and is responsible for regulating how we feel and sleep. 

Bad gut bacteria can cause harm to the body by releasing toxins which create inflammation. This can lead to digestive problems such as bloating, constipation and diarrhea. It can also lead to an imbalance of good and bad gut bacteria which ultimately means that the good bacteria can’t do their job, food will not be digested properly and we can’t absorb the nutrients from our diets. 


So how can we ensure that we are looking after the good bacteria in our guts? 


Firstly by looking at our diets. Eating and drinking too much sugar and refined carbohydrates such as bread, pasta, cakes, biscuits, pastries and fizzy drinks. Try cutting some of these out and limiting yourself to a sweet treat occasionally. 

Also trying to eat as many portions of fruit and vegetables a day, as we all know how important these are!  

Learning how to manage stress, stress basically messes everything up! Take a look at this blog on how to activate your vagus nerve which reduces stress and activates the ‘rest and digest’ nervous system which also helps with healthy digestion- https://back2balance.co.uk/2021/07/14/vagus-nerve/ 

Eating fermented foods as these are rich in probiotics, they add beneficial bacteria and enzymes to your overall gut bacteria. Foods such as sauerkraut, kimchi, kombucha, kefir and miso. If you want to add more you can also take a probiotic which you can find from any health shop. However the fun bit is making your own- follow the recipe below to make your own sauerkraut which is very yummy!




  • 1 red cabbage  
  • 1 onion red or white
  • Chilli flakes and garlic salt 
  • Salt 


Roughly cut up the cabbage and then put into a large bowl, get a rolling pin and start smashing up the cabbage until it’s into smaller pieces. Then put in a large sprinkle of garlic salt, chilli flakes (depending on how spicy you want it) and 3 teaspoons of salt. Continue mashing with the rolling pin until the cabbage starts to sweat, this is the brine. Then put it into a container, mash down so there is room for the cabbage to expand and put the lid on, wrap with cling film to ensure no bugs can get in and leave on a window cill to ferment for 2 weeks!