How to Make Fermented Vegetables | Rebuild Your Gut Microbiome

This is the method of fermenting vegetables that I've settled on. Fermented vegetables have played a significant role in helping me to achieve total resolution of a severe case of inflammatory bowel disease. Nearly two years after being diagnosed with UC, I discovered that there seems to be a relationship between a dysbiotic gut microbiome and the pathogenesis of IBD. I decided to implement my own gut microbiome optimizing protocol with the aim to return my gut microbiome to eubiosis. Fermented vegetables were an important part of this protocol because of their probiotic properties and potential to positively impact the human gut microbiome.

Disclaimer: I am not a doctor or dietician. The information in this video is based on my personal experiences and independent study of IBD. The information in this video is intended only for educational purposes and should NOT be taken as a substitute for medical advice NOR be acted upon without the approval and supervision of a licensed physician.

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[honnas_health]

Why I now like to use salt to make my fermented vegetables:

Salt is thought to inhibit a certain amount of probiotic bacterial growth and diversity during the fermentation process, so that is why I used to prefer to not use salt while making fermented vegetables. I wanted to use whatever fermentation method would give me the highest amount of beneficial probiotic microorganisms for the gut microbiome, and from what I read it seemed that fermenting vegetables with a probiotic culture starter and without salt was the best way to do this. So I mainly consumed this type of fermented vegetables while I was healing, but I did consume fermented vegetables made with salt as well. 

Anyway, unsalted fermented vegetables may have a higher probiotic count and have a few more different strains of probiotics compared to fermented vegetables made with salt, but I don’t think this is quite as important as I used to. Research is beginning to point to the idea that it’s not necessarily the number of probiotic CFUs that determine probiotic efficacy. Rather, the efficacy of probiotics are determined in a strain-specific and disease-specific manner. Fermented vegetables made with salt still have a ton of lactobacillus and other functional probiotic microorganisms that are extremely beneficial to the gut microbiome, and I think the pros of using salt outweigh the cons. Pros of using salt are that the vegetables stay firm and crunchy rather than becoming mushy during the fermentation process, I think the flavor is better with salt, and the process as a whole becomes much more formulaic and the risk of having a ferment go bad due to the growth of mold or other pathogenic microorganisms significantly decreases with salt usage. The only con that I can really think of is that it may reduce the probiotic strain and CFU count a little bit, but I really think it becomes a negligible factor if an individual is also consuming a gut microbiome optimizing diet that includes other fermented foods, like kefir, and large amounts of prebiotic soluble fiber, and then strategic supplementation. 

I don’t think it’s bad to make unsalted fermented vegetables the way I showed in my previous fermented vegetable video, I had great success and results eating fermented vegetables made without salt, I just prefer using salt now for the reasons just mentioned. Both are great methods, so as long as someone is able to make the fermented vegetables safely and prevent them from being contaminated with mold or other pathogens, either method can be used!

[johndayan]

I always just add one heaping tablespoon of sea salt per quart and every fermentation has always comes out excellent. I have never measured beyond that.

[VictorouslyVindictiveV]

You’re actually out here saving lives! A true IBD Superhero!

[dustinpatterson]

Dude this is amazing!! My mom is suffering from this and watching her in constant pain has had me in tears. You’ve given me a way to help her. She is only a few months into diagnosis and has C Diff. Please keep the videos coming so I and thousands of others can get their quality of life back!!!

[hannahnwana]

where can we go to buy the special fermenting lids you show? they are awesome.

[chantelly]

I’m so happy I found your channel I’ve just been diagnosed today.

[valeriaweinstein]

Hey Kenny! Thank you very much for helping those who struggle! I am trying to heal my husbands colitis and I have watched all of your videos several times! You are the best! ❤️ Stay healthy!

[createfaith]

Thanks Kenny ..Ive been so scared to do this no one has ever explained in detail like this...As always your contribution to UC healing is the best out there. God Bless

[hatedassets]

Another excellent Video Kenny, keep up the good work. You are changing lives for the better including mine. May God bless you and your family

[ANFILMS]

I was diagnosed with UC when I was 12. I’m now 18 and still suffering to this day. I’m sick of taking these medications and I’m going to try and turn my life around by following your boot camp videos! Thanks 💙

[annabeber]

You would be the perfect guest on Dr Samir Kakodkar's podcast 'against the grain' He is a gastroenterologist who has crohns himself and does podcasts with people who have cured their IBD with diet/alternative routes. It would be great to hear your story on there.

[Life_as_an_ant]

Hi Kenny, using organic cold pressed heirloom olive oil from Greece, Palestine, Israel, Lebanon, or Egypt (stored in dark glass bottles to prevent spoilage by light or plastic) will help eliminate irritation from vegs. The second best will be any other olive oil from a sunny country. The active ingredient is slightly bitter and has a chilli-like heat when you swallow a spoon. 50ml a day or more should be fine. But start with a spoon to prevent diarrhoea. Olive oil has a unique property that also helps with Peristalsis. Shouldn't be heated or the active enzymes will be ruined. All the best.

[chrismorgan]

Glad that you're healthy and grateful that you share how to ferment the vegetables. I'm praying for healing and going to follow your advice. Read Jordan Rubin's books, too, watched many of your videos, and was inspired to not live on varying infusions any more. Thanks and God bless you.

[elizaneill]

I was just recently diagnosed with Ulcerative colitis and I'm 16 years old. I showed symptoms for a while not, but just recently they've been getting worse. I really glad I came across your channel, because I don't want to take daily medicine. I want to try, and attempt to get myself out of this.

[boucher]

I’ve always wondered about the seeds in zucchini. I’ve noticed several of the zucchini’s I received from friends this summer had very large seeds. I’m in a small flare and figured it wasn’t a good idea to eat the seeds (knowing what I know about seeds and the gut). I’ve not seen anyone mention zucchini seeds until this video. I’ll be de-seeding all of my zucchini for now on. Thanks for the tip!

[dailydoseofmedicinee]

Colitis can be caused by infections, loss of blood supply, or chronic diseases. Allergic reactions can also cause colitis. Chronic causes of colitis include inflammatory bowel diseases like ulcerative colitis and Crohn's disease.👍

[rimantasss]

Is the liquid drinkable after all that fermentation? As I understand in that liquid should be loads of probiotics as well.

[benfreeny]

Hey Kenny your awesome. I made a batchs of carrots, green beans, cherry tomatoes. I have been having really bad inflammation, and bloating. I ate one tomato and wanted to wait to make sure everything was alright. The liquid was a tiny bit cloudy. I started feeling better right away. Had a couple carrots, and by late afternoon was feeling great.. The inflammation kills me because I've had bilateral open hernia surgery. The incisions have healed, the inflammation feels like it is tearing open. Thanks man. I'm going to follow your protocol best I can. I'm lactose intolerant, , worried about the kefir? Thanks again

[cheloumiss]

Big thanks for sharing your journey, i'm struggling these days with bad gut issues like inflammation and bloating after whatever I eat, and feel something is wrong, so I decided to go on diet without seeing a doctor just by following your recommendation, so just keep it up 👍

[eheartbeat]

New to this world but wanted to say amazing job on the video! Really like how you went through multiple examples and showed point of view and calculator shots to help us feel more connected and ready to go on the process. Great job! Thank you for making this video and helping me out on the start of my fermentation journey