11/12/2025
I always felt my gut changing in December as the lead up to Christmas meant meals becoming heavier and an increase in daily chocolate consumption! This used to leave me feeling fatigued and very bloated. I dreaded nights out as wanted to lay down and sleep after the heavy meals, which meant missing out on precious time with friends and family.
Then I discovered fermented foods. Fermented unpasteurised sauerkraut, in particular, which I now eat every morning to help prevent the bloating I once suffered badly from. I eat 1/2 cup with my eggs in the morning.
Why 75g daily? A scientific study found that eating 75g of unpasteurised sauerkraut every day for 6 weeks, reduced bloating and improved digestive symptoms in those who took part. This is because unpasteurised sauerkraut contains a combination of beneficial probiotics, prebiotic fibre, and natural enzymes that support a healthy gut microbiome and aid digestion.
Here's how to make unpasteurised sauerkraut yourself with only 2 ingredients ⬇️ (1 red cabbage and non-iodised salt).
1. Remove the outer 2 leaves of your red cabbage and set them aside.
2. Take out the core, then shred the cabbage to your desired thickness.
3. Weigh the cabbage—your salt should be between 1.5%–2.5% of the total cabbage weight (e.g. for 1000g cabbage, use 15–25g unrefined sea salt).
4. Add the cabbage + salt to a large bowl, massage well, then leave for 30 mins if needed. Once softened and brine is visible, pack it tightly into a jar.
5. Cover with one of the reserved cabbage leaves, weigh it down, and make sure all cabbage is fully submerged under the brine.
6. If you don’t have an airlock lid, you might need to “burp” the jar daily.
7. Leave to ferment for 3–4 weeks for best results… and you’ve got gut healthy sauerkraut in a jar!
✨ SAVE this recipe to make your own homemade sauerkraut or BUY NOW from my store (link in bio) if you can’t wait and want multi-award-winning, organic & unpasteurised sauerkraut delivered straight to your door asap💚
