Spiced Berry Ferment: A Gut-Friendly, Cycle-Supporting Brew
Fermentation is more than just a way to preserve food—it’s a powerful method of creating nourishing, probiotic-rich beverages that support digestion, immunity, and even hormonal balance. This Spiced Berry Ferment is packed with antioxidants, warming spices, and menstrual-supportive ingredients, making it a perfect drink to sip during your cycle.
Ingredients & Their Benefits
Raspberries: Rich in antioxidants and vitamin C, raspberries support healthy skin, immunity, and circulation. They also contain ellagic acid, which may help reduce inflammation and support liver detoxification—key for hormone balance.
Orange Peel: The peel is loaded with vitamin C, flavonoids, and fibre, which support digestion and immunity. It also contains limonene, known for its ability to support liver function and natural estrogen metabolism.
Pomegranate Peel: A powerful source of polyphenols and phytoestrogens, pomegranate peel has been traditionally used to regulate hormones and reduce period pain. It also supports gut health by acting as a prebiotic—feeding beneficial gut bacteria.
Cinnamon & Clove: These warming spices help improve circulation, stabilize blood sugar, and reduce cramps. Cinnamon has been shown to regulate insulin levels, which is key for managing PMS and hormone imbalances.
Sugar: While sugar is essential for fermentation (feeding the beneficial microbes), very little remains in the final drink. You can always use honey as an alternative.
Ginger Bug (Learn how to make it here): This wild fermentation starter is full of naturally occurring probiotics that aid digestion, reduce bloating, and support gut health—key for hormone balance and menstrual comfort.
How This Drink Supports Menstruation
This fermented drink is warming, anti-inflammatory, and hormone-balancing, making it ideal for the menstrual and luteal phases.
✔ Menstrual Phase (Days 1-5) – Supports circulation, reduces bloating, and provides gentle warmth for cramp relief.
✔ Luteal Phase (Days 19-28) – Helps regulate blood sugar, reducing PMS-related mood swings and cravings.
If you tend to feel cold, bloated, or sluggish during your cycle, this is the perfect drink to sip on!
How to Make Spiced Berry Ferment
Ingredients:
1 tbsp dried pomegranate peel
1 tbsp dried orange peel
1 cinnamon stick
3-4 cloves
2 cups filtered water
Ginger bug starter
Handful of raspberries
Instructions:
Brew the Spiced Tea: In a small pot, add the pomegranate peel, orange peel, cinnamon, cloves, and 2 cups of water. Simmer on low for 10-15 minutes, then let cool completely (if using honey, add it here while its still warm to help it dissolve).
Prepare the Fermentation Jar: In a clean glass jar, mash 1/2 cup fresh raspberries with 1/4 cup sugar. Add 2 tbsp ginger bug (this will start the fermentation process).
Pour the cooled tea concentrate into the jar and stir gently adding additional filtered water as needed to dilute to your liking.
First Fermentation (Loosely Covered): Cover the jar loosely with a cloth or a lid that is not airtight and let it ferment at room temperature for 48 hours.
Stir once a day and taste—when it’s slightly tangy, it’s ready for the next step.
Second Fermentation (Carbonation Stage): Strain the liquid into airtight bottles (leaving an inch of space at the top). Let it sit at room temperature for 12-24 hours to build fizz.
Refrigerate to slow fermentation and enjoy chilled!
Flavour Profile
This drink has a bright, fruity base with warm spice undertones. The raspberries provide a slight tartness, while the cinnamon, clove, and orange peel add a cozy depth. The fermentation gives it a light, natural fizz—making it a refreshing yet grounding beverage.
Contraindications
Cinnamon & Clove: May lower blood sugar, so use caution if you have diabetes or are on blood sugar medication.
Pomegranate Peel: Not recommended in large amounts for those on blood thinners or with a history of kidney stones.
Fermented Beverages: If you have a histamine intolerance or sensitivity to fermented foods, start with small amounts.
Best Fermentation Tips
✔ Use fresh, filtered water – Chlorinated tap water can slow fermentation.
✔ Don’t ferment too long – Longer ferments (beyond 2-3 days) may develop more alcohol.
✔ Burp the bottles – If left too long, pressure can build up. Open slightly every 12 hours to release gas.
✔ Refrigerate when ready – Cold storage slows fermentation and preserves fizz.
Get More Exclusive Fizz & Flow Recipes!
If you loved this recipe, you’ll love my Fizz & Flow Recipe Cards—a collection of exclusive fermented beverage recipes you won’t see in the series. These recipes go deeper into gut health, cycle syncing, and herbal blends to support your body naturally.
Let me know in the comments—would you try this recipe?
