5 Things I'm Doing For My Gut Health This Pregnancy

I first became interested in gut health before getting pregnant with Anjali. As soon as I learnt that a babies gut health is influenced by their mothers I wanted to do everything I could to ensure my gut was in the best shape it could be. This is what started my journey into health and led me to fermented foods.

Now that I've been on this journey for the last few years I feel like my gut is in pretty good shape but being pregnant again I want to ensure my gut is the healthiest it can be so I can pass on a good balance of microbes to the new baby. 

These are the 5 things I'm doing specifically for my gut health this pregnancy: 

1. Eating fermented foods

Fermented foods have been a regular part of my diet since my first pregnancy 3 years ago. I try to include something fermented at every meal whether it be a side of sauerkraut for lunch or dinner, a glass of kefir or kombucha with my meal or some coconut yoghurt dolloped on my breakfast.

Fermented foods work like a probiotic replenishing the gut with good bacteria and helping keep the bad bacteria away. Having a healthy gut helps support the immune system throughout the pregnancy and ensures you pass on a healthy balance of bacteria to your baby through the birth canal when they are born.

2. Increasing my intake of foods high in fibre


Your gut bugs love fibre! It gives them fuel to grow and thrive. Foods like leafy greens, vegetables, nuts, seeds, properly prepared whole grains and a small amount of fruit are a great source of fibre. Beans and legumes are not for everyone but if you can tolerate them they also provide a great source of fibre.

This pregnancy I'm making an effort to up my intake of leafy greens and vegetables. I try and fill half my plate with these then add a small serve of protein and a small serving of carbs. 

3. Reducing stress

Exposure to stress can change the balance of bacteria in your gut. When you are stressed the blood flow to your digestive system is restricted and overtime this can lead to a reduction in diversity and number of good bacteria in your gut. This in turn has an impact on your immune system which explains why sickness usually occurs during periods of stress.  

No matter how good a diet you eat if you have a high amount of stress in your life you will feel the affects on your health. I discovered this first hand after working in a high stress environment for years before having children. Now I find that stress affects me really easily. The slightest amount of stress and I feel my digestion slowing down, my stomach getting achy and my mood changing. 

Stress can be hard to avoid and for me this year is shaping up to be a pretty huge one. As well as being pregnant we are about to start renovating our unit we live in so I'm trying extra hard to keep the stress down and stay as chilled out as possible through this process! 

When I do feel stressed out I try and manage my stress levels as much as possible. The things that really help me are - practicing yoga, getting outside, walking in nature, taking time out for myself (this can be hard with a 2 and a half year old), writing in a gratitude journal or doing something creative like cooking, drawing or colouring in. 

4. Reducing my intake of sugary foods and refined carbs

The bad bacteria in your gut love foods high in sugar and refined carbohydrates. If you have a diet high in these foods it can cause the bad bacteria to grow and multiply leaving you with an imbalance of bacteria in your gut. When you've got a bad imbalance of bacteria in your gut it can cause you all sorts of problems such as low immunity, digestive problems, skin problems, sleep issues and allergies. Not to mention when you're pregnant you will transfer this bad balance of bacteria to your baby when they are born.

I generally consume a diet free of refined sugars and refined white carbs but I do love my sweets and often get into the habit of consuming lots of things with 'natural' sugars like honey, coconut sugar and dates. Too much of even these good natural sweeteners can also feed your bad gut bugs. So this pregnancy I'm making an effort to cut down on these sweet snacks and ease back on my sourdough addiction. 

5. Taking a high dose probiotic supplement

kultured wellness cultures

Generally I find the good bacteria in fermented foods enough to maintain my health but in certain times of need such as after recovering from an illness, taking an antibiotic or throughout my pregnancy I feel that the gut needs some extra support with high strength probiotics that traditional fermented foods don't provide.

After a bit of research I discovered Kultured Wellness cultures. These cultures are high potency and packed full of probiotics that have been specially formulated for gut healing. They come in 2 forms - coconut yoghurt and coconut kefir. They've got a higher count of good bacteria than your standard probiotics and I love that they are in a food form so you can make them into delicious ferments. I've been using both the coconut yoghurt and the kefir cultures for about 2 months now and I'm loving them so far! They are really simple to make and I feel like my digestion has defintely improved since taking them which is something that usually slows down during pregnancy. 

So these are the things that I'm doing to ensure I pass on good balance of bacteria to baby number 2. That is hoping I can have a natural birth this time. I had an emergency c-section with Anjali so she missed out on the good bacteria through the birth canal but this didn't mean all the good work was lost! I will share what I did in another post to increase the good bacteria in her gut after she was born. 

Do you have any other things you do for your gut health either during pregnancy or in times of need? I'd love to hear them! Share in the comments below. 

How To Help Your Kids Love Fermented Foods

Do you struggle getting your kids to try new foods? You’re not alone! Introducing kids to new foods takes time and patience and fermented foods are no different. Some kids will love fermented foods from the get go and others will take time. Some will also go through phases of loving them one meal and not touching them the next. I’ve experienced this first hand with my 2½ year old Anjali.

The best way to start introducing your kids to fermented foods is to get the whole family on board and make fermented foods a regular part of mealtimes.

To help I've put together my top 5 tips that you can try when introducing your kids to fermented foods. These are what have worked for me over the past 2 years with my daughter Anjali. 

1.     Start slow

If your child has never eaten fermented foods don’t expect them to love them straight away and be eating fermented foods at every meal from the get go. Try one thing at a time and start by talking about that fermented food and how good it is for them. Start putting it on their plate/in their cup and if they don’t eat/drink it at first, don’t worry just let them explore/play with it until they become curious enough to try.  See below the tips for a list of kid friendly ferments to start with.

2.     Lead by example

Include fermented foods in your meals too and make them a normal part of mealtime. Kids love to emulate us and are much more likely to try something if they see us eating it too.

3.     Get them involved  

Whether you’re making your ferments or buying them from the shop get your kids involved in the process.  If buying them from the shop let them choose what flavour/type they would like. If making them yourself get your kids to help even if this means getting your 2 year old to massage cabbage while it goes all over the floor! The mess is definitely worth the effort as kids love being involved.  Check your ferments daily, talk about the process and watch in awe as they bubble away. My 2 year old is obsessed with our Kombucha scobies and loves saying ‘hi’ to them.

4.     Start them early

It’s never too early to get your kids used to the flavours of fermented foods. Babies taste buds start developing from the time they are in the womb and they continue to taste different flavours through your breast milk, so load up on fermented foods during pregnancy and while breastfeeding so the flavours become familiar to your child.  As soon as babies are old enough to eat solids they can start having fermented foods. Start of with some sauerkraut juice or coconut kefir on your finger and let them suck it off. Gradually increase their dosage from there. Babies really love sour flavours! If you’ve got older kids it’s never too late to start either it may just take them a little longer for their taste buds to adapt.

5.     Make them kid friendly  

What foods do your kids love? Incorporate fermented foods into those. Ice-blocks, smoothies and gummies are great to put yoghurt, kefir or kombucha in. Or try putting sauerkraut into a sandwich, a sushi roll or sprinkle on their favourite meal.  

What to start with

Fermented foods are on the strong end of the flavour spectrum and not all kids are used to the tangy flavours. Young babies generally love sour flavours from the get go but with older kids it helps to start with milder tasting ferments like yoghurt and water kefir. As they get used to the flavours slowly add in more stronger tasting ferments like sauerkraut and other cultured vegetables.

So have fun experimenting and don’t be hard on yourself if they don’t like something the first time. Be patient and persistent and you will be rewarded in the long term. 

Check out these kid friendly recipes for some ideas:

Buying Guide: How To Choose The Best Sauerkraut, Kombucha and Yoghurt

Fermented foods have become hugely popular in the last few years so it's no surprise to see them popping up on shelves everywhere from farmers markets to health food stores and even supermarkets which means it's never been easier to get your hands on them. 

Unfortunately not all fermented foods are created equal so it helps to know what to look for to make sure you choose one that will give you the maximum amount of benefits, nutrition and flavour.     

So here's a run down on what to look out for when buying your next jar of kruat, bottle of kombucha or tub of yoghurt.  


  • Alway choose a sauerkraut from the fridge section. These ones are full of live bacteria (like a probiotic) that are good for our guts. The ones on the shelf have been pastuerised (heated) which kills all the beneficial bacteria.

  • The only ingredients on the label should be vegetables/herb/spices and salt- no vinegar or sugar. 

  • Some brands add starter cultures for consistency in their products and this is normal. 

  • My favourites: Nourishing Wholefoods, Gutsy Ferments and Peace Love and Vegetables

Kombucha/Water Kefir

  • Always choose a kefir or kombucha from the fridge section (the ones on the shelf have been pastuerised which kills all the beneficial bacteria). 

  • The only ingredients on the label should be tea, sugar, water, fruit/roots/spices to flavour and kombucha/kefir culture.

  • Sugar is a normal ingredient needed for the fermentation process. It provides a fuel source for the culture to convert it to beneficial bacteria.   

  • My favourites: Buchi Kombucha and Nourishing Wholefoods.


  • Choose a plain variety with no added sugar.

  • The only ingredients on the label should be milk and live cultures (except for coconut yoghurt which usually contains tapioca starch to thicken it).

  • The more variety of live cultures listed the better. Lactobacillus acidophilus, lactobacillus casei, lactobacillus bulgaricus, bifidus and streptococcus thermophilus are the most common.

  • Choose organic when possible to ensure you are getting yoghurt from happy, healthy cows (or coconuts). 

  • My favourites: Dairy - Barambah and Jalna, Coconut - Born Cultured or Coyo

The best place to buy them

  • Farmers markets - This is the best place to get your hands on locally produced ferments and speak directly to the producer.  

  • Health food stores - Check the fridge section for what's on offer, look for a locally produced product or ask staff for their recommendations.

Do you have a favourite brand of sauerkraut, kombucha or yoghurt that fit these criteria? Share with us in the comments below. 

Seven Steps to Successful Sauerkraut

I love sauerkraut. It's one of the simplest and safest fermented foods to make. One of the things I love most about it is that you don't need any fancy equipment to get started. All you need is a clean jar (with a wide enough mouth to get your hand in), a cabbage and some confidence to give it a go!

Below I share my seven simple steps that I've been using to make sauerkraut successfully for the last three years. You can use these steps to make any flavour sauerkraut you like.  

With cabbages in season at the moment what better time to start!? Let's dive right in. 

Step One: Choose your cabbage 


Any variety will do: green, red, wombok/Chinese cabbage or a combination of them all. For a pink kraut - use a combination of green and red cabbage. The fresher your cabbage is the better and the more juice you will be able to massage out of it. 

If you want to make plain sauerkraut (i.e. cabbage and salt) skip step two and go straight on to step three. 

Step Two: Add your extras (totally optional or just leave it plain) 

You can add in any combination of vegetables, herbs, spices and even fruit to add different flavours and textures to your sauerkraut. My basic rule is to make up the bulk of my kraut with cabbage then add a small amount of extra vegetables, herbs and spices for flavour. These are my go to add ons: 

Step Three: Chop, salt and rest

Chop your vegetables and sprinkle salt on them as you go. The finer you chop your vegetables the softer your kraut will be and the easier it will be to draw out the liquid. Be careful of cutting them too fine (like in a food processor) as it can result in a soggy kraut. Resting the chopped, salted vegetables in a bowl allows time for the salt to draw the liquid out of them. The longer you leave it the more liquid will come out and the easier it will be to massage your vegetables. 

My basic salt to vegetable ratio: 1kg of vegetables to 1-2 tablespoons of salt (sea salt or himalayan salt is best) 

Step Four: Massage


With your hands massage the vegetables squeezing out the liquid until you have a good amount pooling at the bottom of the bowl.  

Step Five: Pack them in and weigh them down

Pack the vegetables tightly into your clean jar or fermentation crock. The vegetables should all be submerged under their own liquid (this creates an environment where no harmful bacteria can grow). Leave about an inch or two space at the top of your jar to allow room for the vegetables to expand then weigh them down with some cabbage leaves and a small fermentation weight, saucer or shot glass. 

Step Six: Leave to ferment

Put the lid on tight and place your jar away from direct sunlight. The time it takes to ferment is dependent on a few variables: temperature, size/texture of your vegetables and taste. There are no set rules. The warmer the temperature the faster it will ferment and the longer you leave it to ferment the softer your final kraut will be and the more tangier in flavour. In summer I ferment for about 7 days and in winter about 14 days.  Experiment with what works for you and don't be afraid to taste the kraut as it ferments. 

Step Seven: Monitor and eat!

Keep an eye on your kraut as it ferments. The most important thing is to keep the vegetables under their liquid. In this acidic environment no harmful bacteria can survive. If any liquid spills out of your jar as it's fermenting this is totally normal just push the vegetables back down under the liquid. Once your kraut is to your liking place it in the fridge and it's ready to eat. Unopened kraut will keep for months in the fridge but once it's open it's best to use within a month. 

Some troubleshooting 

White mould growing on the surface can happen, it means that the vegetables were exposed to oxygen. Don't panic! Scrape off the mould and an inch or two below the surface and keep the rest of the batch.

If you come across any colourful mould, slimy vegetables, pink (unless you've used a red cabbage) or brown vegetables these are signs of a ruined batch so best to throw away and start again. 

Have you ever had any problems making kraut before? Or do you have any of your own steps, tips or tricks to share? I'd love to hear them. Leave a comment on the post below.


You might also want to check out some of my favourite sauerkraut recipes: 2 Ingredient Sauerkraut, Kimchi and Curtido 


Gut Health and Pregnancy

Written by Talita Sheedy from Lahlita Natural Medicine

Mum’s gut health would be THE MOST important factor for pregnancy. Not only is this the place that all the nutrients are absorbed for the quickly growing bub, but it is also one of the lines of defence to reduce toxic load, plus the all important and sometimes overlooked MICRO-BIOME that is essential for the baby’s immunity and future health.

Ensuring healthy digestive function and bacteria status, will assist with Mum’s comfort through pregnancy and also prepare to pass on the glorious and priceless strong immunity during the birth to the baby. Healthy micro-biome (bacteria) in the body is also important to build within Mum so she is able to pass on this illness-saving bacterium during breastfeeding.

Healthy micro-biome within the body benefits many functions and systems for both mum and bub, including:

  •  Strengthens Immunity- to help reduce the instance of baby catching infections and viruses, also reducing the period of time that he/she may be sick. Therefore reducing the instance of fever and need for antibiotics.

  • Digestive function – helping absorb needed nutrients from the intake of food or breast milk, fighting off pathogens that may enter the gut, assisting to build a strong gut lining that will in-turn improve immune function, ability to reduce toxin absorption and enhance gut-brain connection.

  • Nervous System / Cognition/ Behaviour – more and more studies are proving the connection between healthy gut and bacterial function in relation to mood/cognitive behaviour in children, and adults. Neurotransmitter receptors (serotonin and GABA) are found in the gut and without the correct digestive nourishment this can influence the nervous system and its functioning. With childhood behaviour issues and mental illness on the incline this aspect alone is enough to motivate any person to ensure their gut health is correctly attended to. Research shows if the gut function and micro-biome is negatively altered and unbalanced this will increase the risk of cognitive disorders.

Signs that mum may experience during pregnancy that her gut bacteria is struggling:

  • Bloating / pain before or after eating / flatulence / constipation / diarrhoea/ potent smelling bowel motions / undigested food in the stool / Candida Albicans (thrush) / discoloured vaginal mucous / poor immunity

What can you do to improve your gut health for pregnancy and bub?

  • Provide foods high in good bacteria to repopulate the gut: FERMENTED FOODS- sauerkraut, kimchi, natural yoghurt or coconut yoghurt (not containing sugar or fruit), kombucha

  • Provide Prebiotic foods: Dandelion greens, bananas (don’t overdo though as they are also high in sugar), garlic, onion, leek, cacao, slippery elm.

  • Reduce the stress of digesting foods: by supporting with Apple Cider Vinegar directly before meals, which will assist the breakdown of the foods consumed and increase the absorption of nutrients. This will also reduce the instance of food that hasn’t been digested correctly from building up and providing a breeding ground for bad bacteria.

  • Avoid sugar and sugar producing foods: these foods will feed the bad bacteria in your gut, to which you will then have yourself a war going on with the battle of your good bacteria trying to overrule the bad bacteria. Such foods: refined or processed sugars, and grains, plus fruits high in sugar.

  • Seek a practitioner: if you struggle with digestive complaints, skin conditions, poor immunity or any of the above symptoms it is best to seek a naturopath or holistic nutritionist that is able to help you correct your digestive function prior to pregnancy. This can help reduce the risk of complications and assist a healthy pregnancy and healthy baby growing. If you are already pregnant and struggling with what advise to take it is always recommended seeking an integrated practitioner who specialises in pregnancy or digestive disorders so they advise you correctly and individually to your specific needs.

Yours in Health,

Talita Sheedy BHSc NAT

Talita is a qualified naturopath, aromatherapist, yoga teacher and owner of Lahlita Natural Medicine on the Sunshine Coast. She's currently pregnant and is sharing her week by week pregnancy journey and naturopath's perspective over at her Holistic Pregnancy Blog


Our Go To Fermentation Equipment and Resources

The beauty of fermentation lies in its simplicity. You can start fermenting with the most basic equipment which you will probably find you have already lying around in your kitchen. If you can't find something then get creative. We once had a friend who made milk kefir in a coffee plunger! Just steer clear of fermenting in plastic or metal. Ferments can be quite acidic and will corrode the metal or eat into the plastic overtime. Plastic and metal lids are fine for storing if they don't come in contact with the ferments as well as using a plastic metal or strainer. 

This is our basic list and what we recommend to get started. 

Fermentation Vessels

  • Jars - ball mason jars are our favourite but any old jar with a wide enough mouth to pack your kraut in will do. 

  • Ceramic crocks - We use them for kraut, kefir and kombucha when doing large batches. They are a great insulator and leave your kraut tasting amazing. Our friend over at Pan Pottery handcrafts a beautiful range from locally sourced clay. 

Other bits and pieces

  • Cheesecloth - for hanging your kefir cheese or covering your jars. Find it at any fabric store. 

  • Bee Eco Wraps - We use these beautiful beeswax wraps to cover our vessels when fermenting. They are breathable and keep your ferments looking super swish. Check them out here. 

  • Mesh strainer - for straining out your kefir.

  • Bowl - glass, ceramic or stainless steel. We LOVE our Pan Pottery bowl.  

  • Shot glasses, small weights or saucer that will fit inside your jar of choice to weigh down your kraut.

  • 1L Bottles - Use the flip top or screw top ones for storing your kefir or kombucha.  

Books and Websites

Sandor Katz is the man when it comes to fermentation. His books are like a fermentation bible. They are packed with info, stories from around the world, recipes and tons of information. 

  • Wild FermenationSandor Ellix Katz

  • The Art of FermentationSandor Ellix Katz

  • Sandor Katz's website - www.wildfermentation.com

  • Local Breads - Daniel Leader - If you want to get into sourdough then this book is a must. It's full of sourdough recipes, tips and insights from Daniel Leader's travels to some of the best bakeries in Europe.  


What are some of your favourite fermentation resources and equipment? Share with us in the comments below.