Gut Health - Part 4

In our previous post, we discussed the benefits of prebiotics, probiotics and synbiotics in improving our gut health. These beneficial bacteria are abundant in certain foods, particularly fermented foods.

During the fermentation process, starches and sugars in vegetables are converted to lactic acid, which acts as a natural preservative. This process also enhances the beneficial bacteria in the food - probiotics. Making your own fermented food at home can seem like a daunting process but it is not as difficult as you may think! The current cooler weather is the perfect temperature to ferment sauerkraut! Try this recipe for a great dose of healthy probiotics, fibre, and vitamins C and K.


Homemade Sauerkraut

Makes 1 jar


  • 1 medium head cabbage
  • 1-3 tbsp sea salt

You will also need an airtight jar


  1. Chop or shred cabbage and sprinkle with salt
  2. Knead the cabbage or pound with a potato masher or cabbage crusher for about 10 minutes until there is enough liquid to cover in your jar (try using a large container as this step can be messy!)
  3. Stuff cabbage into the jar, pressing underneath the liquid. If necessary, add some water so the cabbage is completely covered
  4. Cover jar with airtight lid
  5. Culture at room temperature (15-20 °C) for at least 2 weeks, or until desired flavour and texture are achieved. Ensure you burp lid daily (unscrew and screw back on) to release excess pressure
  6. Once sauerkraut is at your desired flavour and texture, move to cold storage, ensuring tight lid is on. The sauerkraut’s flavour will continue to develop as it ages
Bradford Clinic