If you’ve been following me on socials, you’ve probably seen me elbow-deep in shredded cabbage like it’s a personality trait. And honestly? It kind of is.
Sauerkraut is one of those old-school, homestead-magic foods that looks intimidating… until you try it once and realize, oh wow, this is literally easier than making toast.
And the benefits? They’re wild. We’re talking gut health, immunity, energy, digestion — all the things we need to keep up with toddlers, homesteads, and our “I can do everything naturally” era. So let’s break it down — what is it, how make it, why it works, and why your gut will thank you for it.
What is Sauerkraut, Really?
Sauerkraut is literally just cabbage + salt + time…but the magic is in what happens after you mix them.
Once the cabbage is submerged and oxygen is removed, a group of beneficial bacteria called lactic acid bacteria (LAB) take over. They naturally live on the cabbage leaves — no starter needed.
These microbes eat the cabbage’s natural sugars and create lactic acid, which: preserves the cabbage, gives that classic tangy flavour, creates probiotics and keeps the whole thing safe to eat. It’s basically the most ancient, low-cost, high-benefit probiotic known to humans. Your great-great-grandmother was doing this before refrigeration was even a dream.
The REAL Benefits of Sauerkraut (Backed by Science)
1. Huge Boost of Natural Probiotics
During fermentation, strains like Lactobacillus plantarum, Lactobacillus brevis, and Leuconostoc mesenteroides multiply like crazy.These probiotics help:balance gut bacteriacrowd out bad microbessupport the gut liningimprove overall digestionStudies show fermented foods can increase microbiome diversity within 24–72 hours — faster than most supplements.
2. Better Nutrient Absorption
Fermentation pre-digests the cabbage for you. This makes nutrients easier to absorb, including:
- Vitamin C (immunity, skin, collagen)
- Vitamin K2 (bone + heart health)
- Vitamin B12-like compounds that support energy
- Minerals like iron & magnesium
One study showed sauerkraut contains up to 20x more bioavailable vitamin C than fresh cabbage.–
3. Supports Your Immune System
Around 70% of your immune system lives in your gut. Strong gut bacteria = strong immune signals.
Fermented foods help:
- lower inflammation
- support antibody production
- strengthen the gut barrier (your first line of defense)
That’s why many moms notice fewer colds once they consistently add fermented foods.
4. Better Digestion + Less Bloating
LAB bacteria help break down fiber and carbs that are normally hard to digest.
Meaning:
- less gas
- smoother bowel movements
- less bloating
- improved digestion after meals
People with IBS often find fermented foods far more tolerable than raw vegetables.
5. Improves Mood & Stress Response
This is the part no one tells us: Your gut talks directly to your brain via the gut-brain axis.
Fermented foods have been shown to:
- reduce anxiety
- support mood regulation
- improve stress response
One study even showed fermented foods reduced social anxiety in young adults.
6. Helps Stabilise Blood Sugar & Metabolic
Lactic acid and probiotics help:
balance blood sugarimprove insulin sensitivityreduce inflammation
Which makes it amazing for busy moms who need steady energy without the crash.
7. Contains Powerful Compounds That Fight Bad Bacteria
During fermentation, LAB produce antimicrobial peptides called bacteriocins. These help inhibit harmful bacteria like:
- E. coli
- Salmonella
- Listeria
Yes — sauerkraut is literally a natural antibacterial food.
In Simple Mom Language?
Sauerkraut:heals your gut, boosts your immune system, supports your mood, keeps your digestion happy, and floods your body with good bacteria. All from a R20 cabbage and a teaspoon of salt.
What You Need to Make It
You don’t need fancy fermenting gadgets. Here’s what I use:
- 1 medium head of cabbage
- 1–2 tbsp sea salt or Celtic salt
- A wide mouth jar
- Something to weigh it down (a clean stone, water in a ziplock bag, smaller jar, or ferment weight)
- Clean hands — seriously, that’s it
Optional: caraway and coriander seeds, garlic, peppers, carrot, radish, beet slices, or anything extra you want to play with.
Step-By-Step: How to Make Sauerkraut
1. Slice your cabbage
Thin slices work best — more surface area = easier fermentation.
2. Weigh your cabbage and massage with salt
Weigh your cabbage (make sure your scale is set on zero before adding the cabbage to the bowl.) Add 2-3% salt and massage for 5–10 minutes, leave to stand for 10min and massage until the cabbage softens and creates its own brine.
This is key — the brine protects the good bacteria and keeps the bad ones away.
3. Pack it into a jar.
Press down tightly so the brine rises above the cabbage. If the cabbage isn’t fully submerged, mold can happen.
4. Add a weight. This keeps the cabbage under the brine.
5. Close it loosely
Fermentation releases gases, so don’t twist the lid super tight.
6. Let it ferment
Place it on your kitchen counter for 3-5days depending on the temperature -21°C. Taste it every few days until it’s as tangy as you like it. As soon as you see bubbles, you’ve got good bacteria.
7. Move to the fridge
Once you love the flavor, refrigerate to slow fermentation.
How to Avoid Common Fermentation Fails
• Cabbage floating above the brine? -Push it down. Oxygen is the enemy.
• Cloudy brine? Normal — that’s the lactobacillus doing its thing.
• White film on top? Usually just harmless kahm yeast. Scoop it off.
• Mold? Black, pink, or fuzzy = toss it and try again.(But this is rare if everything stays under the brine.)
I’ll leave you with this:
It’s cheap. It’s fast. It’s real food. And it supports the gut — which supports literally everything else.
Plus… it feels empowering to make something that your great-great-great grandmother probably made without overthinking it. If you’re on a homesteading, natural-living, or gut-healing journey — sauerkraut is one of the easiest wins you can add to your routine.
You don’t have to change your entire lifestyle overnight. Just start with small, simple habits like this. Every jar of kraut is a reminder that you’re choosing nourishment, intentional living, and a healthier home — sip by sip, jar by jar, day by day.
Happy gut-healing ✨️
