How to make Sauerkraut at home and its health benefits

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.

Ingredients

The ingredients used depend on whether or not you want to add flavours to your sauerkraut. But to make a plain and basic sauerkraut, here are the two important ingredients needed:

• 1 medium (about 1kg) head of cabbage (preferably green or white cabbage, as either works best).
• 1–2 tablespoons of non-iodized (sea or pickling) salt 

For flavour variation, you can add:

1. Garlic (2–3 sliced cloves of garlic)
2. Caraway seed (1 teaspoon)
3. 1–2 fresh chilies (sliced) or 1 teaspoon chili flakes (this is not ideal for those with peptic or stomach ulcer)
4. Ginger (1–2 tablespoons of grated fresh ginger). This adds a refreshing zinc to the sauerkraut 
5. Apple: Thinly sliced, no core. Gives a hint of sweetness that balances the sourness.
6. Carrot: 1 or 2 grated carrots would add color, crunch, and natural sweetness.

Step by step homemade sauerkraut process for 1 liter jar

Step 1: Get a 1-liter jar

• Get a 1 liter of jar (like a mason jar, pickle jar, or any clear glass jar with a wide mouth). Wide-mouth jars are easier because you can pack the cabbage down with your hand or spoon.
• Always use a glass or ceramic (not plastic or metal) jar because fermentation acids can react with other materials.
• You need a lid for the jar. Any regular lid with an airlock–to let gas escape without letting air in–works.

Step 2: Prep the cabbage

• Remove outer leaves and keep 1 or 2 aside.
• Slice cabbage thinly (like it is done for coleslaw).

Step 3: Add salt & massage

• Put neatly sliced or shredded cabbage in a big bowl.
• Sprinkle salt on top.
• Massage/squeeze with your hands for 5–10 minutes until the cabbage softens and brine (liquid) forms.
• If you intend to add flavor to your sauerkraut, this is the point you massage flavors, like garlic, ginger, or apple, with the shredded cabbage.

Step 4: Pack the jar

• Stuff the cabbage into your clean 1-liter jar, pressing it down firmly with your hand or a spoon until liquid (brine) rises and covers the cabbage. This is why you need a tall cylindrical, not too wide jar. This keeps the cabbage submerged under the brine more easily.
• Stop packing when the jar is about 3/4 full, leaving 2–3 cm (about an inch) of space at the top. This space allows bubbles from fermentation to form without overflowing.

Step 5: Weigh down & cover the jar

• Place the reserved cabbage leaf/leaves (from step 2 above) on top.
• Put a small clean glass or fermentation weight on it (cabbage leaf/leaves) to keep it submerged. The goal is to keep the cabbage submerged below the brine.
• Loosely cover with a lid (not airtight) or a clean cloth with a rubber band. If using a fermentation lid, just screw it on and let it do the work.

Step 6: Fermentation

• After all the above steps, carefully place the jar on a plate or tray, as it may bubble over.
• Keep at room temperature (18–24°C / 65–75°F) for 5–10 days.
• Check daily to make sure cabbage stays submerged and skim off any foam/white film (harmless yeast).

Step 7: Store

• After 5 days and it tastes sour enough for you, it can be refrigerated. 
• Before you place the jar into the fridge, remove the weight, seal the jar with its lid. 
• It is best kept for 3–6 months in the fridge. 

Tips for Flavoring 

• It is important to note that your chosen flavoring ingredient(s) should be at the same time as the salt so they ferment together.
• Don’t overload—keep any additional flavoring ingredient to about 10–20% of the cabbage weight.
• You can mix and match: e.g., carrot + ginger, or apple + chili.
• You can also add these 4 natural sweeteners to enhance the taste for you

Getting the right jar for sauerkraut 

As stated in the first step of how to make sauerkraut above, the best jar for homemade sauerkraut should be at least 1-liter wide-mouth glass jar with a loose lid or airlock, filled so there’s some space at the top, and with a weight to hold the cabbage under brine. JILLMON 1 liter fermentation jar is one perfect fermentation jar for those just getting into sauerkraut or fermentation generally.

There are other jars made specifically for sauerkraut. These jars have all the needed kits for fermentation and every other process for making sauerkraut. You can get these sauerkraut fermentation kits on Amazon at considerable prices.

If you intend to scale up to 1 gallon (3.8 liter) jar, then the quantity of your ingredients should also be scaled up:

• Cabbage should be 5 kg (about 4 medium heads), and 
• Sea salt or pickling salt (non-iodized) should now be 3 teaspoons

(Rule of thumb: approximately 3 tablespoons of salt should go with every 5 kg (11 lbs) of cabbage. That’s about 2% salt by weight.)

Qianfenie is an excellent 1 gallon jar for cabbage fermentation into sauerkraut. 

Making your own sauerkraut gives you the liberty to control its sourness and flavors through organic means. Homemade sauerkraut are organic and rich in diverse nutrients the body needs like nitric oxide and help heal from stomach ulcer.