Fresh seasonal fruits are jam-packed full of vital nutrients and raw enzymes that our bodies absolutely thrive off. Unfortunately, fruit is also high in fermentable sugars that our digestive systems often have a hard time breaking down. Many people in the modern world have compromised digestive health due to environmental, lifestyle and genetic reasons, and it is becoming more and more common for individuals to suffer from fructose malabsorption – the inability to metabolise fruit sugars. This leaves sugars fermenting inside the gut, creating a food source for opportunistic flora. If opportunistic flora gets out of hand, a range of physical and psychological symptoms can occur: anxiety, depression, bloating, lethargy, gas, stomach cramps, and the list goes on.

By fermenting fruits, you are removing these potentially problematic sugars making the fermented fruit FODMAP friendly, whilst preserving the vitamins, minerals and raw enzymes that make them so health-giving. It will only take a maximum of 2 days for your fruit to ferment. The high sugar content feeds the beneficial bacteria in the starter culture very quickly. It is important that after the 2 days, or when you taste the fruit and it is completely tart, that you transfer it to the fridge and consume over the next few days to a week (2 weeks at the most).

It is vital that you make an effort to consume your fermented fruits sooner rather than later. This is due to its high sugar content and therefore its tendency to produce alcohol if left to ferment for too long. Don’t let this put you off, though.  Fermented fruit is a delicious and nutritious snack or addition to a smoothie or raw dessert. It’s just important to be aware of the chemistry involved to avoid burdening your liver with unwanted alcohol. You will love your fermented fruit so much that it won’t last longer than a week anyway. 

How Do I Start Fermenting?

It’s so simple!

Many people tell me, "I can't ferment, I'm not good at it." This makes me sad, because anyone can do it! Fermenting is a skill that, with practice, easily becomes part of your lifestyle!

Let’s get back to the basics of fermenting!

First, you’ll need a Coconut Kefir Culture Starter to start fermenting, this starter contains all the probiotics and concentrated microorganisms that kicks off the fermenting process!!

Once you receive our Coconut Kefir culture starter in a simple sachet

1. Add starter to an air lock jar (we recommend Kilner Jar)

2. Add 2 liters of Coconut Water (we recommend Cocobella)

3. Leave jar on your benchtop (out of direct sunlight) to ferment for 24-48hrs

4. Transfer Kefir to fridge

Let’s Ferment Fruits!

Once your Coconut Kefir has fermented you can use the Kefir to start fermenting all your delicious seasonal or dry fruits!

INGREDIENTS

• Fruit of your choice

• Kilner Clip Lock Jar

• Kultured Wellness Coconut Kefir

• Filtered water to cover the fruit

• Optional: Cinnamon sticks, clove pods, natural vanilla bean powder, etc. to taste 

METHOD

1. Place fruit of choice in Kilner Jar

2. Cover half of the fruit with fermented Coconut Kefir and spices (if using)

3. Add filtered water until all the fruit is covered.

4. Cover the top of the fruit with a cabbage leaf, banana peel, or fermenting weights, and press down to ensure the fruit is fully submerged in kefir.

5. Seal the jar and leave it on the kitchen counter. Check within 12 hours for very sweet fruits like banana and pineapple, and up to 24 hours for less sweet fruits like blueberries.

6. Transfer jar to the fridge to complete fermentation.

Hot Tip: Make sure you leave some room between the jar lid and the fruit line— remember the kefir is active, no one wants an exploding fruit jar! 😄

Fermentation is complete when:

• The fruit tastes tangy and slightly sour

• The fruit has developed a pleasant, fermented aroma.

Your fruit will ferment between 12-36hrs (even quicker in warmer climates!) as the sugar feeds the beneficial bacteria. Once it's tart, pop it in the fridge and enjoy within a week, or up to 2 weeks.