How To Make Sauerkraut

Sauerkraut, Fermented, Pickled, Gut Bacteria, Probiotics, Prebiotics, Cabbage, Mason Jar, Healthy, Food, Recipe, Vegetables, Pickled

Following my article on probiotics and prebiotic food for a healthy gut, I received a lot of requests on how to make sauerkraut. It’s so easy, and only takes 20 minutes to prepare. 

Click here to download step-by step instructions

Sauerkraut, Fermented, Pickled, Gut Bacteria, Probiotics,Prebiotics, Cabbage, Mason Jar

Sauerkraut—a Great Source of Healthy Probiotics

Fermentation is an age-old process, practiced throughout history across many cultures, both to preserve food, and for health benefits. Sauerkraut is fermented cabbage, created by microorganisms digesting the cabbage. 

Introducing these “Friendly” bacteria into your diet, can have many health benefits, such as helping to:

  • Digest food
  • Protect us from bad microorganisms
  • Help our immune system, by providing a barrier effect that prevents invasion by pathogens

Improving the balance of your gut bacteria many reduce your risk of many conditions and illnesses, from obesity to type 2 diabetes, IBS, cancer, Alzheimer’s disease, Parkinson’s disease, Autism, asthma, depression and anxiety.

Nutritional Benefits from Eating Sauerkraut

Aside from the probiotics and prebiotics (cabbage), sauerkraut is also high in:

  • Vitamin C—required for the growth and protection of tissues; it’s an antioxidant, so it helps protect your body from the damage caused by free radicals
  • Vitamin K—needed for blood clotting, helping wounds to heal
  • Iron—helps to make red blood cells, to carry oxygen around the body
  • Manganese—helps with connective tissue and blood clotting factors.  It also assists with sex hormones, fat and carbohydrate metabolism, the absorption of calcium, and regulation of blood sugar. Manganese is necessary for normal brain and nerve function.
  • Fibre

Sauerkraut is high in sodium, which is used by the body to regulate blood volume. The UK’s National Health Service recommends limiting the salt intake for adults at 6g per day, as too much can raise your blood pressure.

If you have a medical condition, or are pregnant or breastfeeding, please discuss with your Medical Physician before eating fermented foods like sauerkraut.

You can Make Sauerkraut at Home

How to make sauerkrautI was first introduced to sauerkraut on a trip to Munich…I’ve been hooked since then, and like to eat half a cup a day with a meal. Let me know how you get on with your homemade sauerkraut.

Click here to download step-by step instructions on how to make it

George D. Choy
Personal Trainer & Calisthenics Instructor
Gymnacity in Oxted, Surrey, United Kingdom

About George D. Choy 92 Articles
Personal Trainer and Calisthenics Instructor at Gymnacity in Oxted, Surrey, UK. Fit over 45. Dad with 2 energetic kids 😄 Passionate about helping people to keep strong, slim and healthy.

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