I have loved fermentation for years—what started as a curiosity quickly became a deep-rooted passion. There’s something magical about watching simple ingredients transform into gut-nourishing, probiotic-rich foods. From water kefir to sourdough, fermented veggies to nut-based cheeses, my kitchen is often filled with bubbling jars and tangy flavours.
But beyond the love of the craft, fermentation has been a necessity for me—a non-negotiable part of my well-being.
Why Fermentation Became Essential for Me
For years, I struggled with undiagnosed endometriosis, leaky gut, and digestive issues. I didn’t realize then how deeply connected gut health is to hormonal balance, inflammation, and overall vitality. It took years of searching, trial and error, and ultimately listening to my body before I found what truly helped.
When I learned that an imbalanced gut microbiome can worsen inflammation, disrupt hormone metabolism, and contribute to chronic digestive issues, I started making changes—one of the most powerful being the introduction of fermented foods.
With consistent fermented food intake, I began to notice shifts: less bloating, more stable energy, better digestion, and even improvements in how I felt throughout my cycle. As I navigate perimenopause, I see even more clearly how crucial gut health is in regulating hormones, reducing inflammation, and keeping everything in balance.
The Benefits of Fermented Foods for Women’s Health
Women’s bodies are deeply intertwined with their gut microbiome. The trillions of bacteria in our digestive system don’t just help break down food; they influence hormonal balance, immune function, mental health, and metabolism.
1️⃣ Hormonal Health
Our gut microbiome plays a crucial role in metabolizing estrogen, a key hormone in women's health. When the gut is imbalanced, estrogen can become either excessive or insufficient, leading to symptoms like mood swings, weight gain, irregular cycles, and brain fog. Fermented foods help support the gut bacteria responsible for breaking down and eliminating excess estrogen, promoting overall balance.
2️⃣ Inflammation & Immunity
Many women suffer from chronic inflammation, which can worsen conditions like PCOS, endometriosis, and perimenopausal symptoms. Fermented foods contain probiotics that help reduce gut inflammation, improve immune function, and create a healthier internal environment for overall wellness.
3️⃣ Digestion & Nutrient Absorption
A damaged gut often struggles to absorb key nutrients like magnesium, zinc, and B vitamins, which are crucial for hormone production and overall energy levels. By improving digestion, probiotic-rich fermented foods enhance nutrient absorption, ensuring your body gets what it needs to function optimally.
4️⃣ Mental Health & Stress
The gut-brain connection is real—serotonin, the “feel-good” neurotransmitter, is largely produced in the gut. If digestion is compromised, so is mood. By supporting gut health, you help stabilize stress hormones like cortisol, reduce anxiety, and promote emotional balance.
Fermentation at The Retreats
Fermentation isn’t just part of my personal wellness practice—it’s something I & the rest of our women-led team love sharing at the retreats. At every retreat, nourishment is a key focus, whether through wholesome, probiotic-rich meals or hands-on fermentation workshops where women learn simple ways to integrate these powerful foods into their lives.
📍 The Pause Yin Yoga Retreat (5–11 July 2025, Portugal)📍 The Empowerment Retreats (13–19 September 2025, Spain & 15–21 November 2025, Portugal)📍 The Path Retreat (17–23 January 2026, Spain)
In The Pause: A Women’s Yin Yoga Retreat (5–11 July 2025, Portugal), we focus on nervous system restoration, deep nourishment, and hormonal balance. Yin yoga slows the body down, activating the parasympathetic nervous system—the state where digestion, healing, and repair take place. Fermentation naturally aligns with this practice, offering deep nourishment at a cellular level.
In The Empowerment Retreats (Spain & Portugal), where we focus on strength, movement, and resilience, gut health plays an equally vital role. A strong body is only as strong as its foundation—and that foundation is built in the gut.
In The Path Retreat (17–23 January 2026, Spain), we take this even further by combining hiking, movement, and deep connection with nature, fostering a sense of balance and renewal. Just as fermentation transforms food into something more nourishing, time in nature helps reset the body and mind, supporting digestion, hormonal health, and overall well-being.
Because true wellness isn’t just about movement or relaxation—it’s about nourishing every part of yourself..
Simple Red Cabbage Ferment Recipe
If you’re new to fermentation, red cabbage is a great place to start—simple, vibrant, and packed with probiotics.
✨ You’ll Need:🥬 1 medium red cabbage, shredded🧂 1 tbsp sea salt🌿 Optional: *dill
🌱 How to Make:1️⃣ Massage salt into cabbage until it releases liquid.2️⃣ Pack tightly (with dill if wanted) into a clean jar, pressing down so liquid covers it.3️⃣ Weigh it down, cover loosely, and let ferment at room temp for 5–10 days. Taste & enjoy!
*I always have some frozen dill at hand. Just add it into the freezer fresh!
Final Thoughts
Fermentation isn’t just a food trend—it’s an ancient, time-tested way to support gut health, hormonal balance, and overall vitality. If you’re struggling with digestion, inflammation, or hormonal imbalance, consider incorporating fermented foods into your routine.
And if you’re craving deep nourishment, balance, and a space to reset, join us at one of the upcoming retreats.
📍 The Pause Yin Yoga Retreat (5–11 July 2025, Portugal)
📍 The Empowerment Retreats (13-19 September Spain & 15-21 November Portugal)
📍 The Path Retreat (17-23 January Spain)
Because true wellness starts from within.
With love,
Shaini
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