Sauerkraut: Your Gut’s Best Friend (And Your Wallet's, Too)

Gut Health

Digestive Health

Recipes

Nutrition

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Do you often feel bloated? Struggle with digestion? Want to improve your gut health without spending a fortune on expensive supplements? Then sauerkraut might just be your new best friend.

Why Sauerkraut Is One of the Best Natural Sources of Probiotics

Sauerkraut isn’t just tasty, affordable, and easy to make — it’s also packed with live probiotic cultures that support a healthy gut microbiome. During the fermentation process, the natural sugars in cabbage are converted into lactic acid, creating the perfect environment for beneficial bacteria to thrive. These powerful probiotics can help:

Improve digestion
Strengthen your immune system
Reduce inflammation
Balance blood sugar levels
Boost mood and energy

A healthy gut impacts your whole body — from your skin to your brain.

A Common Issue We See — and a Simple, Natural Solution

At RE:YOU, we work with many clients who struggle with digestive issues: bloating, irregular bowel movements, poor nutrient absorption, and a heavy reliance on processed foods. Fermented foods like sauerkraut are one of the simplest, most cost-effective, and natural ways to support gut health. Best of all? You can make it at home with just cabbage, salt, and a little patience.

My Favorite Homemade Sauerkraut Recipe — with Turmeric, Chili, and Black Pepper

What you’ll need:

1 large green cabbage (about 5 lbs)
1.5–2% unrefined sea salt (about 1.5 oz or 40g — I use Urtekram)
1 tbsp turmeric powder
1 tsp black pepper
1–2 fresh chilis or chili flakes to taste

How to make it:

Remove the outer leaves of the cabbage. Shred it finely using a knife, mandoline, or food processor.
Weigh the cabbage to determine the correct amount of salt (1.5–2% is ideal).
Place the cabbage in a large mixing bowl. Massage in the salt for at least 10 minutes until the cabbage starts to release its juices. You’ll know it’s ready when it turns translucent and slightly yellow.
Add turmeric, pepper, and chili. Mix well.
Pack the cabbage tightly into a glass or fermentation jar, pressing it down to ensure the brine covers the cabbage completely.
If needed, add extra brine (1 tsp salt per ¾ cup water) so that the cabbage is submerged by at least ½ inch.
Use a fermentation weight or a clean plastic bag filled with water to keep the cabbage submerged. I recommend the Kilner fermentation set, which comes with a built-in weight and lid.
Let it sit at room temperature for 7–14 days. Taste it after a week — once it’s tangy to your liking, move it to the fridge.

Pro Tips for Fermentation Success:

Massage thoroughly. This step is key to releasing enough liquid and starting the fermentation process.
Weigh the cabbage. Use 1.5% salt by weight for best results.
Always keep the cabbage submerged. Add more brine if needed.
Use the right tools. A jar with a fermentation lid and weight (like Kilner's) makes it easier — but even a basic glass jar and water-filled bag will do the trick.

Why Sauerkraut Is One of My Top Health Hacks

For just about $1 per pound, you get a superfood packed with probiotics, antioxidants, fiber, and flavor. No supplement compares in price, purity, or effectiveness. And it’s 100% natural.

You skip the pills, know exactly what you’re putting in your body — and give your gut the real support it needs to thrive.

Want to improve your gut health naturally?
Start with your next batch of homemade sauerkraut. Your digestion, immune system, and wallet will thank you.