Sauerkraut – your best friend for your gut flora (and your wallet)

Do you often feel bloated in your stomach? Do you have problems with digestion, or do you want to strengthen your intestinal flora without buying expensive supplements? Then sauerkraut is for you.

Why sauerkraut is one of the best sources of natural probiotics

Sauerkraut is not only delicious, cheap and easy to make – it’s also full of live bacterial cultures that strengthen your gut flora . During the fermentation process, natural sugars in the cabbage are converted into lactic acid, creating an environment where beneficial lactic acid bacteria (probiotics) thrive. It’s these bacteria that help you:

• Improve digestion

• Strengthen the immune system

• Reduce inflammation

• Balance blood sugar

• Stabilize mood and energy

A healthy intestinal flora affects the entire body – from the skin to the brain.

Common problem among our clients – and a natural solution

At RE:YOU, we see that a majority of our clients have stomach issues: bloating, irregular bowel movements, low nutrient absorption, and a reliance on processed foods. Fermented foods like sauerkraut can be one of the easiest, cheapest, and most effective solutions. And the best part? You can make it yourself – with just cabbage, salt, and a little patience.

This is how you make my favorite sauerkraut – with turmeric, chili and black pepper

One large head of cabbage (about 2.3 kg)

1.5-2% = about 40g unrefined sea salt (I use Urtekrams)

1 tbsp turmeric

1 tsp black pepper

1-2 fresh chilies or chili flakes to taste

Here's how:

1. Remove the outer leaves. Finely shred the cabbage with a knife, mandolin or food processor.

2. Weigh the cabbage to get the correct salt dosage.

3. Place the cabbage in a large bowl and massage the salt in thoroughly for at least 10 minutes until it starts to release liquid. You can do this in batches so that the salt can really work in. The cabbage should go from white to slightly translucent and almost yellow.

4. Add turmeric, pepper and chili and mix well.

5. Place the cabbage in a glass jar or fermentation jar . Press down as hard as you can so that the liquid covers the cabbage.

6. If the liquid does not cover the cabbage completely (at least 1 cm above), add a little salt water (1 teaspoon of salt per 2 dl of water).

7. Use a weight or freezer bag with water to keep the cabbage below the surface. The Kilner fermentation set comes with the perfect weight.

8. Let stand at room temperature for 7–14 days. Taste after about 1 week – when you like the taste, refrigerate.

Pro tips for best results

• Massage carefully! It is the massage that causes the cabbage to release liquid and kick-start the fermentation.

• Weigh the cabbage first to get the right amount of salt – 1.5% is a good guideline.

• If the cabbage is not covered by liquid: add extra salt water (1 teaspoon per 2 dl water).

• Weight is important. Feel free to use a Kilner jar with a fermentation lid and glass weight – or a regular glass jar from IKEA with a freezer bag on top.

Why sauerkraut is one of my best health tips

For about 25 SEK/kg (price depends a bit on the season) you get a superfood packed with probiotics, antioxidants, fiber and flavor. No other health supplement is as affordable. And it's 100% natural.

You don't have to take capsules, you know what you're getting – and you really strengthen your intestinal flora .