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Sauerkraut for your Gut Health

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Adjust Servings:
½ Large Cabbage chunks
2 Carrots Medium Grated
2 cm ginger Thumb size
Medium Onions sliced
2 Tsp Sea salt good salt required enhances flavour

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Sauerkraut for your Gut Health


    Sauerkraut is a healthy condiment good to keep a balanced gut healthy.

    • 35
    • Serves 8
    • Medium




    Sauerkraut is a traditional Asian dish that has been prepared for centuries. It is more popular in Germany now which is where the name comes from. It is made by fermenting cabbage and salt originally. My husband has always added other things such as ginger, goji berries, onions and carrots and it is delicious. Fermenting food was a way of preserving food in the golden age days when fridges did not exist. It is good for gut health and overall the immunity as it is a probiotic. It is very rich in nutrients.




    Sterilise glass jars for the Sauerkraut and set aside



    Cut the cabbage in slices or you can use a food processor and pulse into large chucks not fine.



    Make sure your hands are clean. Mix in grated carrots and ginger and slices onions with the cabbage. Add the salt .
    Start mixing the cabbage with your hands squeezing in the salt until soft and liquid is starting to form for 5 minutes



    Transfer the cabbage into the prepared jars pressing down with wooden spoon as metal will slow down the fermentation process. Add filtered water on top to cover the cabbage so it is immersed under water. Put on the lid loosely so the gas can escape for 3 days.



    After three days close the jars tightly and leave for another 4 days to make a week. However depending of on climate in warm weather the relish is ready in 4 to 5 days. In cold weather put the jars in a dark place I put mine under the stove cupboard where there is a bit of warmth. Serve on toast or with baked chicken bites, meatless veggie balls


    My name is Angie, and welcome to my Blog! I love to cook and stay healthy and want to share that passion with you. Here you will find many delicious and healthy options recipes that are mainly plant-based and easy to make for everyone on many occasions.

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    12 Comments Hide Comments

    Good to know sauerkraut is good for your gut health. I have yet to try this, so I’ll bookmark this recipe and add it to my to-do list.

    Thanks for sharing it.

    Hi, my mom used to do it a lot but just with cabbage. It is really good. I didn’t know it was good for your gut health. Something I need to make myself. It is delicious, easy to make and last for a while. Thank you for sharing it and I will add carrots and ginger and all there rest. It looks beautiful.

    Thank you so much for this highly informative article, Angee! I have always heard about the health benefits of sauerkraut, but I’ve never actually had before. My mother currently has digestion issues, and this seems like it would help her cause. Thank you so much for giving the step-by-step instructions on how to make sauerkraut-I’m a very visual and literal learner. Haha I have saved your site and will share it with my friends and family. God bless you!

    You are most welcome C.N. It is really good for digestion I have had many people say that. It is quite a simple recipe and hope you get around to make it. Thank you for your sharing your story

    First time I have seen this I will try it since I have all the ingredients in my kitchen, will come back and put my feedback

    Hey Morine I am glad you came across this please try making it you will love it and may be the boys will eat it too haha. Maybe not! thanks for your comment.

    I’m intolerant to dairy so I couldn’t have yogurt in my diet hence couldn’t benefit from the probiotics. I am definitely going to try this as I have all the ingredients in the kitchen and let you know.

    Many thanks for the simplest recipe.

    Cabbage – there’s a vegetable I haven’t consumed in, probably, about 30 years! It used to be a staple in our house when I was a kid but my mum used to boil the beejaysus out of it and it ended up as a heap of green slime on the plate. But that’s how my dad liked it. He like all his veg to be overcooked to mush. I developed an extreme dislike for cabbage so I steered clear of anything containing it.

    It’s only in the last couple of months that I tried cabbage again, more out of necessity for green veg than anything else as the veg. shelves in the supermarket have been somewhat empty on occasion. And raw or lightly cooked cabbage, in thinnish strips is actually ok. Not my first choice for green veg but not the unpalatable slime I remember from my youth. That said, I don’t think I could stretch to eating Sauerkraut! 🙂

    Hi and thank you for your comment. Yes that would turn most people off but this could not be any more different from what you remember as a child. When this is made properly it should still be crunchy, packed full of minerals and an amazing probiotic food. Store bought sauerkraut is very different. I suggest you try it sometime, you might be surprised!

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