The Special K’s for a Loved Gut + Kefir Yoghurt Recipe

By Monica van de Weerd

Have you been feeling a little… off? Perhaps you’re feeling more bloated or gassy than usual? 

If so, no, it’s not your imagination, and no, you can’t blame the moon or mercury going retrograde. So, if you can’t blame the planets or the galaxy for this one, who can you blame?

It’s simple.

Your gut. 

Your gut’s main job is to absorb nutrients that support you to function and flourish. If it’s not working the way it should, it can impact your entire body. Any time you experience bloating, gas or even constipation, that's your gut letting you know that something’s wrong and it needs a little love. So, next time you have the runs or a sudden onset of pimples dotted across your forehead, you should thank your gut for letting you know that it needs some love (too far?). 

How do you show your gut love? The Special K’s. And no, I’m not talking about the cereal! 

Here are the special K’s for a loved gut. Plus I'm also sharing a special "K" recipe, my homemade Kefir if you'd like to scroll ahead.

  1. Kefir 

Kefir is a fermented product containing milk or coconut water and fermented kefir grains that grow live gut-loving bacteria. It might remind you a little bit of Greek yoghurt; it's nutrient-dense, smooth and can taste a bit sour. Consuming kefir can reduce digestive discomfort, support immunity and enhance natural detoxification. You can find kefir at your local health food store, or you can try your hand at making it at home. Try drinking it straight, adding it to smoothies, whipping it up like cream cheese or using it as a dressing.

  1. Kombucha

Do you know what’s had the biggest transformation in the last few years? Kombucha. What was once a ‘weird’, smelly drink hippies would make in their basement has become a phenomenon that can be found in supermarkets worldwide. Kombucha, also known as “booch” on the streets, is fermented tea. The traditional method of creating kombucha involves a natural fermentation of sweet tea with a live culture known as SCOBY (symbiotic culture of bacteria and yeast). This results in a sparkling drink with sweet and sour flavours that contains live cultures and antioxidants from tea polyphenols. Some kombuchas are better than others so be sure to read the label for hidden ingredients.

Another synbiotic to include in your gut-health routine is Love Your Gut Synbiotic Powder. Fermented using five different strains of probiotic bacteria, along with prebiotics, digestive enzymes and more, the Synbiotic Powder is formulated to improve gut health, immunity and well-being.

  1. Kimchi

Kimchi is a spicy pickled vegetable dish from South Korea and has been around for more than 2000 years. Kimchi combines cabbage, scallions or radishes in a brine with garlic, ginger, chilli and fish sauce. Kimchi improves the bioavailability of the foods you eat – meaning the nutrients you consume are more easily digested and assimilated in the body – while showing the gut some love by giving it much-needed beneficial bacteria. Kimchi is also high in choline, which can help maintain balanced moods.

You can pick up a jar of kimchi at your grocery store in the refrigerated section. At this point, I eat kimchi with almost anything (sometimes I even have it with a spoon), but if you’re new to kimchi, start slow by adding a teaspoon of it to a nourishing bowl, like my Smoked Salmon Living Lentil Bowl.

  1. Kermented vegetables

Okay, this one’s a bit of a stretch, but you can’t blame me for trying ha!. Fermented vegetables have been around for decades for a good reason. Not only do they last longer (who wants soggy carrots sitting in their fridge? No one. Absolutely no one.), but they also have an amazing impact on the gut. Consuming active live cultures from fermented vegetables helps nourish the digestive system with healthy microbes, combats inflammation and provides the fibre that regular veggies do.

My favourite? Fermented Turmeric and Fennel Cauliflower; it’s full of flavour and helps take the almighty cauliflower to the next level. 

To up your gut game and help support a healthy metabolism, be sure to include Fulvic Humic Concentrate (FHC); it’s a natural way to promote gut health, as it keeps the integrity of the gut lining while replenishing your gut bacteria. FHC is a super-nutrient food that helps you absorb more of the good stuff, meaning you can put all the fermented foods you’re eating to good use!

To soak up the gut health benefits of fermented foods, or should I say, kermented foods, for yourself, stock up your pantry with kombucha, kimchi, kefir, cultured yoghurt and Love Your Gut Synbiotic Powder.

Before buying all of the special K's on this list, remember that not everyone's gut loves these foods; some sensitive tummies can initially suffer from gas and bloating. Whenever introducing any new food into your diet, it's best to start slow, see how your body reacts, and go from there.

Now, go on, show your gut some love today!

Well you've made it to the end of the blog and you must be hungry by now, so here is my Kefir Yoghurt Recipe!

Serves 2

Boost your inner ecosystem with the beneficial bacteria in this delicious yoghurt to keep your immune system strong.

You’ll need a sterilised glass bowl or large jar, blender, strainer, cheesecloth, elastic band and wooden spoon. (Avoid using metal and store in a glass jar.)

3 young coconuts, at room temperature
2 dairy-free probiotic capsules or 1 tablespoon dairy-free probiotic powder
fresh berries, to serve (optional)


Open the coconuts and strain the coconut water into a bowl. Set aside.

Scrape out the coconut flesh, trying not to include any husk, and place in a blender. Add the coconut water and blend until creamy – it should have the consistency of yoghurt.

Pour the mixture into a glass bowl and add the contents of the probiotic capsules or the probiotic powder.

Cover the bowl with cheesecloth, securing it using an elastic band, and put in cool, dry, dark place for 1–2 days. When ready, it should taste fairly sharp without a hint of sweetness.

Add your favourite sweetener to taste if required, then refrigerate and enjoy over the next 7 days. Serve with fresh berries, if desired.

- Lee Holmes. Supercharged Food

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