Updated: Mar 30
However, some people may experience bloating, wind or a change in bowel habits from eating these fermented foods, due to the highly fermentable/FODMAP nature these foods generally have. If this is you, perhaps you are suffering from Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO).
To help you out, I have created a low FODMAP ferment to you can experience all the health benefits without the discomfort.
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3 lebanese cucumbers (400g)
5-10 black peppercorns
1/3 cup fresh dill heads
1 1/2 cup water
3 tsp celtic sea salt salt
2 bay leaves
Wash and scrub the cucumbers well. Thinly slice (2-5mm) the cucumber on a diagonal angle
Soak cucumbers in ice water for at least 1 hour.
After one hour place in the jar, sliced cucumbers, dill, peppercorns and bay leaves. Don’t pack too tightly as they will bruise.
Place the water and salt into a bowl and stir until dissolved to make brine
Pour the brine over the cucumbers, making sure the cucumbers are completely covered. Leave a 2-3 centimetres from the top of the jar.
Seal the jar, label it and place the jar in a cool dark place to ferment. You will notice a change in colour (becomes a dull/murky green), bubbles may appear and white sediment on the bottom. You should not see any black mould.
Allow to mature for at least 2-4 weeks before eating. Do not open prior to 2 weeks, before testing. You are aiming for a pickled, vinegar taste to the cucumbers.
After opening, store in the refrigerator.