How I Trained Myself to Snack on Ferments (and Why You Should Too)

If you asked me a few years ago what my go-to snacks were, I probably would have said something standard—nuts, fruit, or maybe a protein bar. But today? I have become that person who snacks on ferments. Not in a forced, “I should do this” kind of way, but because I’ve genuinely retrained my body to crave them.

Why I Made the Shift to Fermented Foods

A few months ago, I was experiencing severe nerve issues all over my body. I felt foggy, depressed, anxious, bloated, and just generally off. At first, I blamed stress and perimenopause, which made sense given my demanding work schedule and age. But as I started researching how food could help me heal, I had to face the fact that my gut health needed serious attention.

The gut microbiome plays a crucial role in nearly every aspect of health. The more I learned about the gut-brain connection, the gut-immune connection, and the gut-disease connection, the more I realized that everything I was experiencing—brain fog, inflammation, poor digestion—was directly tied to what I was (or wasn’t) feeding my gut bacteria.

The Science Behind Gut Health & Why It Matters

• Gut-Brain Connection: The gut and brain communicate via the vagus nerve. When your gut is out of balance, neurotransmitters like serotonin (which regulates mood) can be disrupted, leading to anxiety, depression, and brain fog. In fact, about 90% of the body's serotonin is produced in the gut by enterochromaffin cells in the intestinal lining. Certain gut bacteria (Bifidobacterium and Lactobacillus) play a critical role in regulating serotonin production, which impacts digestion and mental well-being.

• Gut-Immune Connection: About 70% of the immune system resides in the gut. A strong microbiome helps regulate inflammation and protects against autoimmune conditions.

• Gut-Disease Connection: Poor gut health has been linked to chronic diseases like diabetes, obesity, cardiovascular disease, and even neurodegenerative disorders like Alzheimer’s.

The Role of Ferments in Gut Health

When I ramped up my vegetable intake to meet my goal of eating nine cups of veggies a day, my gut struggled. Bloating got worse, and despite all the fiber, I felt like I would never poop again. That’s when I decided to introduce fermented foods and celery juice to help my digestive system keep up.

Ferments are rich in probiotics, live bacteria that help balance the microbiome, aid digestion, and improve nutrient absorption. They also contain prebiotics, which feed beneficial gut bacteria, enhancing long-term gut health.

How Spade & Spoon Can Help You Heal Your Gut

One big step toward better gut health is choosing clean, nutrient-dense meals that eliminate common gut disruptors. At Spade & Spoon, we’ve removed pesticides, glyphosate, colors, preservatives, hormones, antibiotics, and chemicals from our meals, making it easier for you to nourish your microbiome without worrying about hidden toxins.

Our new Mediterranean meals are designed to be high in fiber, rich in micronutrients, and packed with gut-friendly ingredients to support digestion, reduce inflammation, and fuel your body with real, whole foods. With a focus on fresh, organic produce and responsibly sourced proteins, these meals help you maintain a healthy, balanced gut microbiome without the hassle of meal prep.

My Daily Fermented Snack Routine

Incorporating ferments into my day doesn’t have to be complicated. I’ve made it a habit to include small amounts of fermented foods throughout my routine:

• 2 spoonfuls of real yogurt – Full-fat, naturally cultured yogurt with live probiotics from Five Freedoms Dairy

• 8 olives or pickles in salt brine (not vinegar) – Traditional ferments that pack gut-friendly bacteria.

• 2 forks full of sauerkraut (mixing up flavors) – I rotate between classic, beet, and kimchi varieties.

• 4-6 oz of kombucha – A refreshing, probiotic-rich drink (choosing low-sugar options).

• Beef bone broth or miso broth – Packed with amino acids and gut-healing nutrients.

Other Great Fermented Foods to Try

If you want to experiment beyond my list, try:

• Kefir – A drinkable yogurt loaded with probiotics.

• Fermented carrots or beets – A crunchy, tangy, gut-friendly snack.

• Natto – A fermented soybean dish rich in Vitamin K2.

• Tempeh – A plant-based protein source with probiotic benefits.

• Coconut yogurt – A dairy-free alternative with live cultures.

How to Train Yourself to Love Ferments

If fermented foods aren’t part of your routine yet, start small: ✔ Add just one ferment a day – A spoonful of kraut with lunch or a few olives as a snack. ✔ Make it easy – Keep ferments at the front of your fridge for easy access. ✔ Pair them with familiar foods – Mix miso paste into soup, top avocado toast with kraut, or swap soda for kombucha. ✔ Experiment – If sauerkraut isn’t your thing, try fermented beets or kimchi.

Why This Matters for Your Health (And Energy!)

Every time you feed your gut good bacteria, you’re supporting:
✅ Better digestion – Less bloating, more regularity.
✅ Clearer thinking – A well-balanced gut helps with focus and mood stability.
✅ Balanced blood sugar – Ferments help regulate insulin response.
✅ A stronger metabolism – A diverse microbiome supports better energy utilization.

Your Next Steps

Next time you reach for a snack, consider making it a ferment. Small changes, like swapping chips for olives or wine for kombucha, can make a huge difference in your digestion, mental clarity, and overall vitality.

Your gut (and brain) will thank you.  :)