Free fermented recipe guide

The Gut Kitchen Blueprint.

7 easy fermented recipes your great-grandmother would recognize. Homemade kombucha in three flavors, plus sauerkraut, kimchi and a fiber fizz.

From the BoochBod kitchen

BoochBod Probiotic Kombucha Gummies, Berry Bliss, with gummies spilling out of the pouch
The flavors behind every kombucha here

BoochBod Probiotic Kombucha Gummies

A batch of homemade kombucha takes two weeks. Most of us start one and never get to the second. These are the days in between: real SCOBY-brewed kombucha powder in one gummy, no fridge, no vinegar bite.

4.5 · 2,816 ratings‡ 200,000+ sold* 10K+ bought last month*
Helps reduce bloating† Low sugar Vegan
Get it on Amazon →

Tap to see today’s price. Check the page for a coupon or Subscribe & Save.

Brew on the weekend. The recipes below take 10–20 minutes of hands-on time. Fermentation does the rest.

Gummy on the weekdays. One a day keeps the habit going while your batch is still brewing.

Start small. New to fermented food or fiber? Begin with a few ounces or forkfuls a day and build up.

The recipes

Ferment It Yourself.

Start with recipe 1. Every kombucha flavor builds on it.

Recipe 1 · Start here

Your First Kombucha Brew

The plain sweet-tea ferment every flavor below starts from.

20 min active7–14 daysMakes 1 gallon

Ingredients

  • 14 cups filtered water
  • 1 cup cane sugar
  • 8 bags black or green tea (plain, no oils or flavors)
  • 2 cups unflavored kombucha from a previous batch or store-bought raw kombucha
  • 1 SCOBY
  • A 1-gallon glass jar, a cloth cover and a rubber band

Method

  1. Bring 4 cups of water to a boil, stir in the sugar until dissolved, and steep the tea 5–7 minutes. Remove the bags.
  2. Add the remaining 10 cups of cold water so the tea drops to room temperature. Never add the SCOBY to warm tea.
  3. Pour into the jar, add the starter kombucha and the SCOBY. Cover with the cloth and band.
  4. Leave somewhere warm and dark, out of direct sun, at 68–78°F / 20–26°C. Start tasting on day 7. It is ready when it is tart with just a little sweetness left.
  5. Save 2 cups and the SCOBY for your next batch. Flavor the rest with recipes 2–4.

Glass jars only. Fuzzy, dry spots of blue, green or black mean mold: throw out the whole batch and the SCOBY.

Why it works In every BoochBod gummy

The SCOBY is a living culture of bacteria and yeast. Over two weeks it eats most of the sugar and turns sweet tea into a tart, fermented drink. People have been brewing it this way for centuries.

BoochBod starts from the same place: real kombucha brewed from black tea with a SCOBY, then dried into a powder so it fits in a gummy.

Between batches?Real brewed kombucha in a gummy → Amazon
Recipe 2 · BoochBod flavor

Berry Bliss Kombucha

Jammy, pink and fizzy. The easiest second ferment to get right.

10 min active2–3 daysMakes 1 quart

Ingredients

  • 4 cups plain kombucha from recipe 1
  • ½ cup mixed berries (raspberries, blueberries, strawberries), fresh or frozen
  • 1 tsp cane sugar or honey, to feed the fizz
  • A squeeze of lemon
  • 2 swing-top glass bottles (16 oz each)

Method

  1. Lightly mash the berries with the sugar and lemon. Split between the bottles.
  2. Top up with kombucha, leaving about 1 inch of headspace. Seal.
  3. Leave at room temperature 2–3 days. Open each bottle once a day over the sink to release pressure.
  4. Refrigerate once it fizzes. Strain out the fruit as you pour. Keeps 2–3 weeks cold.
Why it works Soluble fiber · In every BoochBod gummy

Berries are one of the fiber-richest fruits, and much of that is soluble fiber. Soluble fiber is not digested by you. It travels to your large intestine, where your gut bacteria ferment it as food.

BoochBod's base is tapioca fiber syrup, which brings 2 g of dietary fiber per gummy, alongside the kombucha.

No time to brew this one?Get Berry Bliss gummies on Amazon
Recipe 3 · BoochBod flavor

Lemon Lime Kombucha

Bright, sharp and clean, like a grown-up lemon-lime soda.

10 min active2–3 daysMakes 1 quart

Ingredients

  • 4 cups plain kombucha from recipe 1
  • Juice of 1 lemon + 1 lime
  • 3 strips each of lemon and lime zest (no white pith)
  • 2 tsp honey or cane sugar
  • A few mint leaves (optional)
  • 2 swing-top glass bottles (16 oz each)

Method

  1. Stir the juice and honey together until the honey dissolves.
  2. Divide the juice, zest and mint between the bottles. Top up with kombucha, leaving 1 inch of headspace.
  3. Seal and leave at room temperature 2–3 days, opening once a day to release pressure.
  4. Refrigerate, then strain and serve over ice.
Why it works Slippery elm · In every BoochBod gummy

Citrus is a light, low-sugar way to flavor a ferment, and the sugar you add here mostly feeds the culture, not you.

Each BoochBod gummy also carries slippery elm bark. When slippery elm meets water, it forms a soft gel called mucilage, and it has been used for generations to soothe and coat the digestive tract.

No time to brew this one?Get Lemon Lime gummies on Amazon
Recipe 4 · BoochBod flavor

Ginger Beer Kombucha

Spicy, warming and the fizziest of the three. Ginger loves to carbonate.

10 min active3 daysMakes 1 quart

Ingredients

  • 4 cups plain kombucha from recipe 1
  • 2 tbsp freshly grated ginger (about a 2-inch knob)
  • 1 tbsp honey or cane sugar
  • A squeeze of lime
  • 2 swing-top glass bottles (16 oz each)

Method

  1. Grate the ginger with its skin on. Squeeze the pulp over a bowl to catch the juice, then mix the juice and pulp with the honey and lime.
  2. Divide between the bottles and top up with kombucha, leaving 1 inch of headspace.
  3. Seal and leave at room temperature 3 days. Open daily. Ginger builds pressure fast, so do this over the sink.
  4. Refrigerate, strain through a fine sieve and serve cold.
Why it works

Ginger is one of the most studied kitchen plants for digestion. In small human studies, ginger helped the stomach empty faster after a meal, which is one reason it is a go-to for that heavy, full feeling. Its active compounds, gingerols, are also researched for their anti-inflammatory activity.

The bubbles in this one come from the ginger's own wild yeasts working alongside your SCOBY.

No time to brew this one?Get Ginger Beer gummies on Amazon
Recipe 5 · Fermented staple

Two-Ingredient Sauerkraut

Cabbage and salt. That is the whole list.

20 min active1–4 weeksMakes 1 quart

Ingredients

  • 1 medium green cabbage (about 2 lb / 900 g)
  • 1½ tbsp fine sea salt (non-iodized)
  • 1 tsp caraway seeds (optional)
  • A 1-quart glass jar and a small weight (a smaller jar filled with water works)

Method

  1. Save one outer leaf. Core and finely shred the rest.
  2. Toss with the salt and squeeze with your hands for 8–10 minutes, until the cabbage is limp and sitting in its own brine.
  3. Pack tightly into the jar, pressing down until the brine rises over the top. Lay the saved leaf on top and weigh it down so everything stays under the brine.
  4. Cover loosely and leave at room temperature. Taste from day 7. Refrigerate when it is as sour as you like. Keeps for months cold.
Why it works Probiotic · In every BoochBod gummy

Salt keeps the bad microbes out while lactic acid bacteria, already living on the cabbage, ferment it. Store-bought kraut is often pasteurized, which kills those cultures. Homemade, kept in the fridge, keeps them.

The probiotic in BoochBod, LactoSpore®, is a spore-forming strain, built to survive heat, shelf time and stomach acid. It is why the gummy does not need a fridge.

Kraut not your thing?1.6 billion CFU in one gummy → Amazon
Recipe 6 · Fermented staple

Quick Napa Kimchi

Spicy, garlicky, and ready to eat in days.

40 min active2–5 daysMakes 2 quarts

Ingredients

  • 1 napa cabbage (about 2 lb), cut into 2-inch pieces
  • ¼ cup coarse sea salt
  • 5 garlic cloves + 1 tbsp fresh ginger, grated
  • 2–4 tbsp gochugaru (Korean chili flakes), to taste
  • 2 tbsp fish sauce (or soy sauce to keep it vegan)
  • 1 tsp sugar
  • 4 scallions, sliced + 1 carrot, cut into matchsticks

Method

  1. Toss the cabbage with the salt, cover with water and leave 1–2 hours, turning once, until it bends without snapping.
  2. Rinse 3 times and drain well.
  3. Mix the garlic, ginger, gochugaru, fish sauce and sugar into a paste. Wear gloves and work it into the cabbage with the scallions and carrot.
  4. Pack into jars, pressing down until liquid covers the vegetables. Leave 1 inch of headspace.
  5. Leave at room temperature 1–2 days, pressing down once a day, then refrigerate. It keeps getting tangier.
Why it works Postbiotic · In every BoochBod gummy

Lactobacillus plantarum is one of the main bacteria that sour kimchi as it ferments, and garlic, scallions and cabbage bring fiber for your gut bacteria to feed on.

BoochBod's postbiotic, PostbiotiX® LM-1004, is made from that same species. A postbiotic is inactivated on purpose, so it does not need to survive your stomach. It isn't alive.

On the go?Probiotic + postbiotic in one gummy → Amazon
Recipe 7 · High fiber

Chia Kombucha Fresca

Your kombucha, plus a spoon of chia. A fiber drink you will actually want.

5 min active10 min restMakes 1 glass

Ingredients

  • 1 cup kombucha (any flavor from recipes 2–4)
  • 1 tbsp chia seeds
  • ¼ cup water
  • A squeeze of lime
  • A few berries or a slice of ginger, to finish
  • Ice

Method

  1. Stir the chia into the water and leave 10 minutes, stirring once, until it turns to a soft gel.
  2. Spoon the gel into a glass with ice. Adding chia straight to kombucha makes it foam over, so gel it first.
  3. Pour the kombucha over slowly, add the lime and stir.
  4. Finish with berries or ginger and drink right away.
Why it works Fiber + slippery elm · In every BoochBod gummy

One tablespoon of chia brings about 4 g of fiber. That gel you made in step 1 is soluble fiber at work: it holds water, slows digestion and gives your gut bacteria something to eat. Add fiber slowly and drink plenty of water, since a big jump all at once can leave you more bloated, not less.

Slippery elm, in every BoochBod gummy, works the same way chia does in water, turning into a soft, soothing gel.

Used in this recipeFiber, slippery elm and kombucha in one gummy → Amazon
On the label

What's In One Gummy.

Kombucha powder

Black tea fermented with a SCOBY, then dried. The same start as recipe 1.

Soluble fiber

Tapioca fiber, 2 g per gummy. Food for the bacteria already in your gut.

Slippery elm bark

A traditional bark that forms a soft, soothing gel in water.

Dandelion root

A bitter root used for generations as a traditional digestive herb.

LactoSpore® probiotic

1.6 billion CFU of a spore-forming strain, built to survive heat, shelf time and stomach acid.

PostbiotiX® LM-1004

An inactivated L. plantarum postbiotic. It does not need to survive your stomach.

What customers say

Kombucha, Minus The Brewing.

4.5 out of 5 from 2,816 ratings‡
★★★★★
“The easiest tastiest kombucha ever. My tummy feels happy all day”
L'Erin Brooks · Verified buyer
★★★★★
“This is a delicious, easy to take alternative to Kombucha. I’m very impressed with the texture and flavor of these gummies as I’m pretty sensitive to flavors and textures. You will not regret grabbing these!”
Anonymous · Verified buyer
★★★★★
“The raspberry Kombucha gummies taste great! They are easy to chew. I take one each day. I believe they are beneficial. I purchased 2 bags and plan on buying more.”
Judy I · Verified buyer

Verbatim customer reviews from boochbod.com. Combined rating from Amazon, boochbod.com and TikTok Shop. Individual experiences vary.

Brewing takes two weeks

Your Gut Gets One today.

BoochBod kombucha gummies
  • Real SCOBY-brewed kombucha powder
  • LactoSpore® probiotic, 1.6 billion CFU
  • PostbiotiX® postbiotic
  • Slippery elm bark + dandelion root
  • 2 g fiber per gummy, low sugar
  • No fridge needed. 30 gummies, one a day
  • Berry Bliss, Lemon Lime or Ginger Beer
Get my BoochBod on Amazon →

200,000+ sold* · 10K+ bought last month* · 4.5★ from 2,816 ratings‡

Vegan Gluten free Paleo friendly Low sugar
BoochBod Kombucha Gummies 4.5 · 2,816 ratings Amazon →