Foods made from refined grains do nothing to feed these friendly microbes, but that's most of what people eat now days in developed countries. The best fibers are found in whole, unrefined grains (particularly oats and barley) as well as vegetables and fruits.
There's lot to choose from and it depends on the dish you have in mind. Barley is heartier than oats. I have both in grains and flaked. I've made baked oatmeal and granola with barley flakes. It has more chew. I have the same pair in spelt. In case you're wondering, you'd need a flaker to produce them and they're as much as the grain mills. Some conveniences are best. ;-)
Most recently I ground buckwheat and made baked banana pancakes. It's more involved and sifting is a must. I pulsed them in my Vitamix after they were ground. Mine are unhulled. The flour looks off white but there will be small flecks. Not too many. But just enough to produce the rich color you'd expect.
Once you get into unrefined grains it's best to get them from an independent source. The majority are sold as flour at mainstream grocers. You'd have to store it in the freezer to minimize weevils. But if you get the whole grain and process the bag the same (1 week is what I do). It kills the eggs and you won't have a problem. I keep mine in 5 gallon buckets in a cool place.
The easiest way to start with ferments is kombucha. It's pretty foolproof and the startup costs are low. Sourdough isn't hard but it does require planning and a comparable diet. If you don't eat a lot of bread or baked goods you won't use it as frequently.
Pickled items are easy to make as are krauts. Cabbage is on sale for St. Patrick's Day. You could grab enough to put up several jars at little expense. The 1/2 gallon ones by Ball are best. You could do kimchi, immunity slaw and other varieties. I made zucchini kimchi last summer and we're on our last batch. Between that and related foods we've kept sickness at bay.
Apples for homemade vinegar or the scraps (cores and skin). I use it with turmeric, black pepper and orange juice for homemade ginger shots.
Beet powder is another one you can sneak into a lot. A teaspoon will do and you won't taste the difference. It's a great addition to smoothies. I'm thinking of trying it with 2nd ferments for kombucha.
Once summer arrives you'll have more options. There's peppers galore for spice lovers. Libraries usually have several titles you can borrow for ideas. And don't forget Kindle. They have daily deals and cookbooks are always on sale. The Nourishing Traditions book is a great starting point. She covers a lot.
Keep up the good work! It's a positive example for others.
~bella
