How to make Sauerkraut at home and its health benefits

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What's so special about sauerkraut that has prompted the need to know how sauerkraut is made? Well, let's examine some of its health benefits to determine whether the hype around this food is justified.

Health Benefits of Sauerkraut

1. Rich in probiotics (good bacteria)

Sauerkraut contains lactic acid bacteria that help balance gut microbes. A study in Food Microbiology (2007) found freshly homemade fermented sauerkraut can contain around 10⁷ to 10⁹ CFU (colony forming units) per gram of lactic acid bacteria (mainly Lactobacillus). That means a tablespoon (15 g) could have 100 million to several billion probiotics.

A 2019 study published in Frontiers in Microbiology also showed that foods very high in probiotics like sauerkraut can improve gut health and digestion.

2. Improves digestion

Probiotics in sauerkraut help reduce bloating, constipation, and improve nutrient absorption.

A pilot study published in World Journal of Gastroenterology (2014) found probiotics from sauerkraut improve symptoms of irritable bowel syndrome (IBS).

3. Boosts immunity

Around 70% of the human immune system lives in the human gut. A review in Nutrients (2017) confirmed that probiotics can reduce risk of infections by improving gut–immune system interaction.

4. Rich in vitamins & antioxidants

Sauerkraut is high in Vitamin C, Vitamin K2, iron, and fiber. Vitamin C supports wound healing and immunity; K2 supports bone and heart health.

5. Support mental health

Gut bacteria affect brain health (gut–brain connection). A review in Psychiatry Research (2016) suggested probiotics can help with anxiety and depression symptoms.

6. Sauerkraut & Peptic Ulcer

Some lactic acid bacteria in sauerkraut produce substances that slow down or kill Helicobacter pylori (H. pylori). A study in Applied and Environmental Microbiology (2006) found certain Lactobacillus strains can inhibit H. pylori.

Sauerkraut also Improves gut lining protection. Probiotics from sauerkraut help strengthen the gut lining, making it more resistant to damage from acid. A 2015 review found that adding probiotics to standard H. pylori treatment significantly increased the eradication rate and substantially reduced the risk of adverse events—from approximately 36% in the control group down to about 21% in the probiotics group.

Sauerkraut also contains antioxidants that calm down inflammation, which is key in ulcer healing.

Step by step of how to make simple sauerkraut at home

Sauerkraut is simply fermented organic cabbage. The natural bacteria (mainly Lactobacillus) on the cabbage leaves convert sugars into lactic acid, which preserves the cabbage and gives it the tangy, sour flavour

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