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Raw Sauerkraut Health Benefits

80% of our immune system is in our digestive tract. How well our digestive tract works has everything to do how we digest food, our health, brain function, and so much more. This food once fermented increases its vitamin c content. Whole Complex Vitamin C is becoming harder to find during the pandemic of Covid-19; making homemade sauerkraut may be a solution with many more benefits.

There are over 114 types of probiotics found in raw sauerkraut. This is far greater than any probiotic supplement on the market today. These probiotic from raw sauerkraut can survive the low acid content of the stomach, which make sauerkraut an ideal form of probiotic. Raw sauerkraut is also a very concentrated probiotic; not to mention a whole lot less expensive.

Raw kraut is best but eating cooked sauerkraut is still very healthy. This is because it will contain some molecular mimicry of the probiotic; think of how the influenza vaccine is delivered; as dead virus. Our body recognizes immune particles from dead probiotic or bacteria even if they aren’t living.

There is a whole lot of goodness in these mason jars and so very easy to make.

Directions for Making Sauerkraut

Clean surface, utensils, and hands very well.

· 1 head of red cabbage or green cabbage, preferably organic.

· non-iodized salt, about 1 tbsp or just a little less. I recommend Celtic Sea Salt.

· wide-mouth quart-size mason jar or crock if you have one.


vegetable pounder. I didn’t have one, so I washed my hands thoroughly and used my hands.

· Wash the head of cabbage well. Peel off the outer leaves of a cabbage, then slice the cabbage finely with a sharp knife on a cutting board or a food processor.

· Then, massage the chopped cabbage with salt, wait 45 minutes and massage the cabbage again. You can use a vegetable pounder for this task as well.

· Next, press down the salted cabbage with a vegetable pounder in a large quart size wide-mouth mason jar to release the cabbage juice or called brine. Make sure the liquid or brine covers all of the cabbage at this point.

· Place a cabbage leave cut to the size of the jar on top of the cabbage to help keep the sliced cabbage submerged.

· Place a small glass weight on top to weigh it all down, such as a very small glass jar.

· Loosely place a lid on top, making sure it is loose enough so gases can be released from the jar or cover with a clean dish towel and rubber band. Make sure to put a tray underneath as it may bubble over.

· Store the brined cabbage in low light and at room temperature for 4-14 days, and make sure to check on it every day to make sure all the cabbage is covered by the liquid brine.

· If by chance there is a speck of mold; remove it and make sure everything is submerged. Mold will not grow under the brine.

My favorite way to eat sauerkraut is like a raw condiment with meals or simply on a fork straight from the jar. It doesn’t have to be complicated! Sauerkraut pairs nicely with meat dishes, salads, soups, and more. I love adding it to my bone broth with sautéed vegetables. Yummy!

FYI’s on Eating Raw Sauerkraut

An important note about raw sauerkraut use: it is a very potent probiotic, so start slow when first introducing this food. A teaspoon is plenty on the first few days of trying raw sauerkraut. If all goes well, you can increase this amount to a tablespoon a day, and then gradually increase as desired. It is unlikely to cause health problems but be aware that anything so potent can also create temporary digestive discomfort in sensitive people. Start with just a small spoonful a day to prevent and digestive distress.

The information on this website is for informational purposes only and is not meant as medical advice.

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