And the third Fermented Food: Sauerkraut
Sauerkraut is an effective way to get your probiotics without worrying about FODMAPs or dairy. There are FODMAPs in cabbage but the bacteria eat them in the fermentation process. Bacteria basically ferment the FODMAPs in a jar instead of in your intestines. It is relatively easy to make your own sauerkraut with cabbage and salt. After shredding and pounding the cabbage, the salt pulls water out of the cabbage and creates the brine. And it can be left in a loosely sealed jar (to let the gas escape) for 2-3 weeks. If you buy sauerkraut, make sure the product is jarred and needs refrigeration. That indicates live organisms. Canned sauerkraut has had all the microbes killed in the canning process. Start with ¼ of a teaspoon a day and work your way up to as much as you can tolerate several times a day.
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