Beryl Ogola

The easiest way to eat sauerkraut is as a tangy side, one or two spoonfuls next to something rich, starchy or grilled, like fried fish, ugali or nyama choma. Serve it cold or at room temperature, and add it after cooking so the live cultures survive. Start small and build up slowly, because it’s salty. […]

The easiest way to eat kimchi is a spoonful at a time, added to meals you already enjoy, like eggs, rice, chapati or a side of nyama choma. Start with one or two tablespoons a day and build up slowly, because it’s salty. Serve it cold or at room temperature, and add it after cooking

Fermented foods such as traditional porridge, mursik and drinks like busaa have been part of Kenyan food culture for generations. Research suggests that microorganisms found in these foods can interact with our gut microbiota. Beneficial bacteria may also compete with harmful bacteria for nutrients and space, making it harder for some disease-causing microbes to thrive.

Kombucha is a naturally fermented tea made by fermenting sweetened tea with a SCOBY, a living culture of bacteria and yeasts. The fermentation produces organic acids and other compounds that give kombucha its characteristic tang and gentle fizz. This tea is a source of live microorganisms and studies have identified compounds produced during fermentation that

The best foods for digestion are a mix of fibre-rich whole grains, fruits and vegetables, prebiotic foods and fermented foods. Probiotic foods may also add beneficial live microorganisms to your diet and help maintain a healthy gut microbiota, depending on how they’re made and processed. Eating a diverse range of gut-friendly foods can be good

Natural ways to reduce bloating include eating slowly, spacing out meals, staying hydrated and keeping active after eating. Limiting foods and drinks that can trigger gas or water retention may also help. Probiotic foods, along with herbs and spices such as anise and ginger, can support comfortable digestion and a healthy gut. If you have

Fermented foods are foods and drinks made through the controlled growth of microorganisms such as bacteria and yeasts. During fermentation, these microorganisms transform components of the food, changing its flavour, texture and other properties.Kimchi, sauerkraut, kombucha, yoghurt and kefir are familiar examples. Some fermented products contain live microbes and compounds, and research suggests that including

Gut microbiota is the complex community of trillions of bacteria, viruses, fungi and other microorganisms living in your gastrointestinal tract. Together, they help digest parts of the food you eat, interact with your immune system and produce compounds that influence your health. Your gut microbiome refers to the microorganisms and their genetic material, although the