Probiotic Fermented Sauerkraut

Fermented foods have been used for centuries for their health benefits. They were talked about in ancient Roman manuscripts as being one of the finest vegetables for human health. The last few years we have seen them increase in popularity, and this is a huge step in moving toward optimal health.


In the past, the lack of fermented foods being consumed in the U.S. has led to compromised health, and made our bodies more vulnerable to sickness. For our bodies to be able to fully recover from a sickness or disease, we need to have a healthy gut!


Fermented cabbage has been tested and found to have billions to trillions of good bacteria, and the vitamin C is 20 times higher than in eating raw cabbage.


In the fermentation process, vitamins, enzymes, antioxidants, and photo-nutients are formed.  Isn’t that amazing? Whats more amazing is the many health benefits from including this superfood into your diet. Lets look at a few of them.

  • Lowers the risk of cancer
  • Helps with acne and other skin problems
  • Helps improve mood
  • Lowers chances of respiratory illnesses
  • Potent detoxifier
  • Helps break down heavy metals and toxins
  • Helps normalize acidity in stomach (which can be lost with age)
  • Helps aid in digestion
  • Helps protect against food allergies
  • Helps protect agains autoimmune disease
  • Helps our bodies to be able to absorb nutrients
  • Helps increase natural killer cells
  • Helps improve immune function
  • Helps control inflammation

If you have not incorporated fermented foods into your diet, you are missing out on these amazing benefits.


With sauerkraut being so cheap and easy to make, it is well worth the little effort it takes. It can save you hundreds of dollars per year to make this at home instead of buying a high quality probiotics.


I hope you give this a try, and bring many health benefits to you and your family!


Probiotic Fermented Sauerkraut 

    • 1 medium head green or purple cabbage
    • 1 1/2 tsp pink salt or sea salt
    • 1/2 carrot (optional)
    • 1-2 inches ginger root (optional)
    • Glass Mason Jars

Buy mason jars here


    • Wash cabbage and peel the first layer of soft leaves off and set to the side.
    • In a large mixing bowl grate 1 head cabbage (I use a mandoline, if you don’t have one you can buy one here
    • Sprinkle  salt evenly over the cabbage.
    • Grate in carrot and ginger.
    • With your hands massage and squeeze the cabbage until it becomes limp and juices start to come out. You will see liquid start to collect in the bottom of the bowl. This will take 5-10 min. If you don’t want to use your hands for this you can buy a kraut pounder

Buy a kraut pounder here

  • Once cabbage is limp and you see liquid, you can fill jars.
  • Fill mason jar or jars (depending on the size you use) by getting handfuls of the cabbage and pressing it into the jar.
  • Pour over any liquid left in bowl.
  • Fill jar by  pressing cabbage down with fingers or spoon until it is below the liquid, and all cabbage is submerged.
  • Place the large cabbage leaf (that you set aside) on top of the cabbage to help hold cabbage below liquid.
  • Set out of the sunlight in your kitchen (64-70 degrees is best) In summer a dark cabinet may be best. In the winter a warmer place, like on top of the refrigerator.
  • Depending on the temperature of your kitchen and taste preference let set for at least  3 days or up to a couple weeks.
  • Release pressure each day by just twisting the lid then re-sealing
  • When you get the taste you like, transfer to the refrigerator. This will greatly slow the fermentation process. It can stay good for several months.


*You can taste as you go along and refrigerate when you get the taste you want.

*Check daily to make sure cabbage is below the brine. If you need more liquid mix 1 cup filtered water and 1 tsp salt. Pour over cabbage just until its submerged in the liquid.

* If you see mold, slim, or it has an off smell, throw away and restart.

*There are more things you can add in like grated jalapeño, apple, beet, and different spices and herbs.

*If your new to fermented foods start slow, around a tsp a day and you can slowly add more into your diet as your body adjusts.

Leave a Reply