Introduction

Sauerkraut was definitely a staple when I was growing up. However, we never ate it raw—it was cooked with spices like caraway, clove, and juniper berries and served alongside pork roast.

Fast forward to today, and sauerkraut has gone from a humble side dish to a trendy superfood. Sauerkraut has many benefits: it’s packed with probiotics, supports your digestion, boosts your mood, and is super easy to make at home.

 
Fermented Foods and Gut Health: Why Sauerkraut should be on Your Plate

Fermented foods, like sauerkraut, are great for your gut. They’re rich in probiotics—the “good guys” that help your digestion run smoothly and make you feel good from the inside out.

Fun fact: Did you know about 90% of your serotonin (your happy hormone) is made in your gut? A healthy gut equals a happier you!

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Fermented Foods in Ayurveda: A Winter Boost

In Ayurveda, the sour taste is particularly beneficial for Vata dosha, which dominates during autumn and winter. Fermented foods, including sauerkraut, help kindle the digestive fire (Agni).

That said, Ayurveda recommends enjoying ferments in moderation, as they can increase heat in the body.

Ayurvedic texts don’t specifically mention sauerkraut, however, fermented preparations like buttermilk and certain types of wine. They are regarded for their medicinal benefits, including improving digestion, supporting the heart, and managing conditions like anaemia and diabetes.

Modern-day sauerkraut offers similar benefits: it supports enzyme secretion, boosts antioxidants, and strengthens immunity—making it perfect for your gut health and your winter health routine.

How to Make Your Own Sauerkraut

Making sauerkraut at home is easy and allows you to tailor it to your taste.

While I love using red cabbage, you can use white or even mix in other vegetables for variety, such as carrots, garlic, leek, and beetroot, to make it your recipe.

Here’s my go-to recipe:

Ingredients:

• 1 head of red cabbage, shredded (save a couple of leaves whole)

• 1 large beetroot, grated

• Fresh ginger, grated (adjust based on your spice preference)

• Spices: black peppercorns, coriander seeds, fennel seeds, mustard seeds

• Salt

Here’s How to:

1. Combine all ingredients in a large bowl and mix thoroughly.

2. Pack the mixture into a Kilner jar and press it down firmly to remove air pockets.

3. Cover with the reserved cabbage leaves and place a heavy object (like a clean stone) on top to weigh it down.

4. Store in a dark place at room temperature.

Pro Tip: After just a few days, you can drink the brine—it’s packed with probiotics! Once the sauerkraut reaches your preferred softness (after one to two weeks, depending on the ingredients), it’s ready to eat. Start with one to two teaspoons with your meals and enjoy.

You don’t need to add water to the mixture. The salt will draw the fluids from the cabbage and create the brine.

Red cabbage has less fluid content than white cabbage. This means this version will be dryer, and the cabbage will disintegrate less and stay crunchy. You can mix both cabbages for more fluids.

Final Thoughts

Sauerkraut is nourishing and has deep roots in gut health. From its Ayurvedic benefits to its immune-boosting properties, it’s a fantastic addition to your winter routine.

It adds a burst of tangy flavour to your meals. Making your own sauerkraut is easy and super beneficial for your body and mind.

So, what are you waiting for? Grab some cabbage and get fermenting.

Resources

Here are a couple of recipes that you can try to improve your gut health:

Nourishing Kitchadi

How to make delicious Mung Dal

Now I’d love to hear from you: Tell me about your sauerkraut-making adventures! Feel free to share your favourite combinations or questions in the comments below. Your gut will thank you! Feel free to share your thoughts below!

Let’s start a conversation. Leave a message on Instagram, Facebook, or even an old email OR comment below :)

I love hearing from you! 

Katja x

P.S. Did you know it’s a perfect addition to your healthy eating habits?