Water Kefir, Fermented Foods and My Journey with Barrett’s Oesophagus
- Daniel Fisher-Jones
- 2 days ago
- 3 min read
Two years. That’s all it took from the first signs of acid reflux to being diagnosed with Barrett’s Oesophagus; a condition where the lining of the oesophagus begins to change due to long-term acid damage.
I was in my mid-20's, relatively healthy, but suffering from daily reflux. At first, it was mild. A bit of heartburn. Then it became a daily issue. I was prescribed PPIs (proton pump inhibitors) and told to stay on them long-term.
It helped, but I didn’t want that to be my life.
So I started looking at what else I could do; not to replace treatment, but to support my gut in a real and lasting way. That’s what led me to fermented foods and water kefir.
What Is Barrett’s Oesophagus?
It’s a condition that develops from long-term GERD (gastroesophageal reflux disease). The cells lining your lower oesophagus start to change in response to ongoing acid exposure.
The best thing you can do is stop the reflux at its source, and that’s where gut health comes in.
How Water Kefir and Fermented Foods Helped
After learning more about the gut’s role in reflux and digestion, I made some small but consistent changes:
Started drinking 250ml of water kefir a day, usually in the morning or early afternoon
Added 1 heaped tablespoon of PowerKraut with meals (especially heavier ones)
Focused on more plants and fibre
Cut back ultra-processed foods and drinks
Within months, I felt the difference. The bloating eased. The daily reflux reduced. I began slowly coming off the PPIs. And after six weeks, I was off them completely, with no rebound symptoms.
My energy returned. My digestion felt more regular. And my follow-up check showed no further progression and I could drink coffee again.
What the Science Says
While there’s no single “cure” for reflux or Barrett’s, research shows that gut health plays a major role in digestive symptoms:
Fermented foods contain probiotic strains like Lactobacillus that may support smoother digestion and help prevent overgrowth of harmful bacteria that contribute to reflux.
A study published in Cell found that regular consumption of fermented foods improved microbiome diversity and reduced inflammation. View study
Water kefir is less acidic than kombucha (pH 3.8–4.6 vs. kombucha’s 2.5–3.5), which makes it easier on the stomach lining and less likely to trigger symptoms.
Fermented sauerkraut contains live bacteria and enzymes that help improve stomach acid production, ease digestion, and support the gut barrier — all of which are important for reflux sufferers.
Tips for Getting Started
You don’t need to go all-in overnight. Just start small and see how your body responds.
Here’s what worked for me:
Water Kefir: 100–150ml per day to begin with. Build up to 250ml/day. Best with food.
Kraut: 1 tablespoon with a main meal — pairs well with eggs, rice, toast, roasted veg.
Stick with it: Gut health isn’t fixed in a day. But daily habits add up.
What We Make at Wild Pantry
When I couldn’t find the kind of fermented foods I wanted — fresh, raw, unpasteurised and free of fake flavourings — we started making our own.
Now we make:
Water Kefir in flavours like Pina Colada, Mojito and Elderflower Champagne
PowerKraut with beetroot, red onion, turmeric, carrot and black pepper
ImmuniKraut with ginger, garlic, chilli, turmeric, turnip and fennel
Fermented Salsa with tomato, chilli and coriander
All of it is made in small batches on the Wirral. All raw. All full of life.
Want to Try It Yourself?
If you're living with reflux or want to support your gut daily, these are good places to start:
Starter Bundle – 4 x 330ml bottles of water kefir, and a jar of your choice
Water Kefir Box – 4 x 750ml bottles in a fortnightly delivery of fresh, flavoured kefirs
Mega Bundle – 4 x 750ml bottles and our full fermented range for a fridge top-up
I can’t promise water kefir will solve everything. But I can say it changed my story. And it’s now part of my daily rhythm, not because I have to, but because I want to.