Did you know that sauerkraut is good for you? It turns out that fermented cabbage is a superfood! Sauerkraut is a combination of one of the healthiest foods – cabbage – and one of the most beneficial food preparation methods – fermentation – ever used! Sauerkraut has been popular in central Europe for thousands of years because fermentation allowed for people to preserve cabbage. You can trace it back to the 4th century B.C.!


Cabbage is one of the healthiest foods around!

Why Are Fermented Foods Healthy?

Fermentation naturally alters the chemistry of foods to make them healthier. The fermentation process produces probiotics that link to the healing of the digestive system, the endocrine system, the immune system and cognitive functions.

Fermentation is the metabolic method of transforming carbohydrates – like sugars – into either organic acids or alcohols and carbon dioxide. Fermentation needs the presence of a carbohydrate source – such as vegetables or milk – which contain sugar molecules as well as bacteria, yeast or both. The bacteria and yeast microorganisms are responsible for changing glucose – sugar – into good bacteria strains that populate your gut environment and aid in regulating numerous bodily functions.

Once a food it fermented, it is preserved and can be stored without refrigeration.

6 Healthy Benefits Of Sauerkraut!

  1. Sauerkraut Provides Probiotics That Support Digestion!

    Probiotics aid in lowering inflammation, reducing harmful bacteria living in your digestive tract and help to eradicate the presence of toxins. Furthermore, probiotic bacteria are advantageous for diminishing symptoms such as constipation, irritable bowel syndrome (IBS), diarrhea, food sensitives, bloating and digestive disorders.

    Moreover, fermented foods such as sauerkraut help your body to absorb nutrients from the food better, manage your appetite and help you to be regular in the bathroom.

  2. Sauerkraut Improves Immune Processes! 

    The gut is your largest immune system tool.  Sauerkraut’s probiotics perform a significant function in regulating gut health.

  3. Sauerkraut Reduces Inflammation! 

    Autoimmunity is one of the leading reasons of inflammation. It is a condition in which the body combats its own tissues because it presumes that an external invader is harmful. This presumption can be because of an allergy or sensitivity to something in your environment, and it can be caused by the food you are allergic to, poor quality air, contaminated water, toxins from household products, toxins from beauty products, and so on. Sauerkraut’s helpful probiotics further regulate cells which regulate the body’s inflammatory pathways and fight against food allergy reactions and infections. Hence, Sauerkraut can lower your chance for developing chronic diseases from cancer to heart disease.

  4. Sauerkraut Aids In Cognitive Health!

    It should not be too much of a surprise that your brain ties into your gut and digestive system. We all know that when our gut or stomach feels sick, so does our mind! And, vice versa ─ It’s not only your mood which can regulate your digestion, but it turns out that the tone of your digestive system can also influence your brain function, moods and nervous system!

  5. Sauerkraut Can Aid In Stress Relief! 

    Your brain truly requires to digest nutrients adequately — including fatty acids and amino acids — to create hormones such as dopamine and serotonin which manage your moods. Probiotics aid in producing your body’s happy hormones and fight the results of stress on your body. Hence, sauerkraut might even be able to help you in gaining more energy, getting a great night’s sleep and in feeling optimistic!

  6. Sauerkraut Is Good For Weight Management!

    Because probiotics found in sauerkraut aid in regulating various hormonal processes, they can produce a positive impact on your appetite control which in turn reduces cravings.

Ferment Your Own Sauerkraut! 

-Active Prep Time: 20 minutes
-Total Time: Four weeks total
-Makes about one gallon
  • Five pounds shredded cabbage
  • Two tbsp pickling salt or sea salt
  • One tbsp caraway seeds


  1. In a big bowl, mix the shredded cabbage with the caraway seeds and salt.
  2. Let it stand for ten minutes.
  3. Pack the cabbage blend into a big, glass food container.
  4. Top with a lid little enough to fit inside of the container and place a clean glass jar filled with water on top of the lid just to keep it down.
  5. Keep in a cool place overnight.
  6. Check the next day to ensure the sauerkraut is entirely submerged in the liquid.
  7. Continue to let it sit.
  8. Check the cabbage every day for two weeks and remove any scum that may rise to the surface.
  9. Let it sit for about four weeks in all.
  10. Then, store it in an airtight jar, in the refrigerator, for up to six months.



Robin, and the Zen Team!




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*Note: This article is for informational purposes only and is not intended to diagnose or treat any health condition. Therefore, ask your doctor about any health concerns that you might have and seek proper medical treatment.

Photo Sources– Pixabay.com