Homemade Sauerkraut For a Healthy Gut

Can you imagine a world where sauerkraut actually gets RID of your bloating!? This is the state in which our gut is supposed to be. Where we can consume fermented foods which we usually think of as the cause of gas but instead have a flat stomach because of those foods!! How does that happen? By creating a healthy environment in your gut.

Fermenting your own veggies at home is a great tool for better digestion and overall gut health. This blog post will break everything down step by step (including a video at the end if you’re more visual in that way). Bloating from food is an indicator or symptom of an unhealthy gut, not from the actual food you ate.

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what you need:

  • Organic cabbage

  • Himalayan sea salt

  • Glass jar with lid

  • Teaspoon

  • Mixing bowl

  • Cutting board

  • Knife

  • Your hands:)

Step 1: Throw away the first layer of the cabbage, save the second layer and set aside, cut in half and then cut out the core.

Step 1: Throw away the first layer of the cabbage, save the second layer and set aside, cut in half and then cut out the core.

Step 2: Slice the cabbage and place in mixing bowl.

Step 2: Slice the cabbage and place in mixing bowl.

Step 3: Add around 3 teaspoons of the salt and then use hands to mix and massage the cabbage for about 5 minutes until it is broken down and water from cabbage is fully extracted.

Step 3: Add around 3 teaspoons of the salt and then use hands to mix and massage the cabbage for about 5 minutes until it is broken down and water from cabbage is fully extracted.

Step 4: The cabbage should be very condensed at this point so pack into glass jar until the cabbage is submerged in liquid. (No need to add water, it should produce its own).

Step 4: The cabbage should be very condensed at this point so pack into glass jar until the cabbage is submerged in liquid. (No need to add water, it should produce its own).

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Step 5: Place the outer leaf that you saved and place it on top of the cabbage so its fully covered. Seal lid tight and place in a cool dark area for 3-7 days depending on how fermented you like it. Once you open it place it in the refrigerator. It will last up to 8 months!

Step 5: Place the outer leaf that you saved and place it on top of the cabbage so its fully covered. Seal lid tight and place in a cool dark area for 3-7 days depending on how fermented you like it. Once you open it place it in the refrigerator. It will last up to 8 months!

What causes an unhealthy gut?

Causes of an unhealthy gut can differentiate from person to person but there are a few factors that are common. One being, The SAD diet (Standard American Diet), which is packed with process foods, meat, dairy, antibiotics, toxins, and sugar that deplete our gut bacteria.

Leaky Gut has been a more common issue among Americans as of the last few years. Leaky gut is usually caused by a food allergy or sensitivity and a lot of the time being gluten. When gluten is consumed it tears the lining of the gut allowing the particles to seep out of the intestines into the bloodstream which needs to be processed by the liver causing a vicious cycle. If you are sensitive to gluten and keep consuming it, your body doesn’t get to heal itself like it wants to.

How much fermented fooD should i eat?

Start small. Everyone is different so if you know that you are already sensitive to certain foods or get bloated often, start small. Even as little as a fork full a few times a week or so and slowly build up from there. I can eat a full jar of fermented cabbage and it doesn’t bother my stomach at all. It definitely used to, it takes time to build your gut health up!

What are the benefits of fermented foods?

Fermented food help restore the gut flora because of the natural probiotics that they contain. The gut is often times referred to as our second brain. We have trillions of cells functioning with our gut so it needs nurtured and taken care of. This helps with nutrient absorption (which helps brighten your skin, hair, and nails), gives you more energy, builds a healthy immune system, and helps give you meaningful sleep.

A great resource to learn about gut health is this episode of Generation V Podcast with Dr. Angie Sadeghi: How Gut Health Affects Your Performance

If you have any specific questions about gut health or this recipe, leave me a comment or DM me over at @plantifulalex <3