Salt Therapy Blog

Sauerkraut: Method and Benefits

The benefits of eating Saurkraut are endless... Having a healthy gut is the the key to a healthy body and can lead to the realief of many other conditions.

What's so great about eating sauerkraut?

To make sauerkraut you simply require salt and the lactic acid bacteria which are already present on raw cabbage. Sauerkraut produces amazing amounts of lactobacilli, a healthy probiotic that helps with digestion and a healthy immune system. The fermentation also produces isothiocyanates, compounds shown to prevent disease. The cabbage itself contains the same phytochemicals as broccoli and brussels sprouts, and is a great source of vitamin C, K, and folate.
Probiotics are live micro-organisms (good bacteria) that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Probiotics play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes. They are also involved in the synthesis of important nutrients such as vitamin K and short chain fatty acids.

What you need;

Sauerkraut is simply made from cabbage and salt (Himalayan salt of course), which is best in the form of Sole (a water-salt solution). Find out how to make your sole solution here;
You also need a jar with a tight lid to store your sauerkraut in.


  • Grate or finely chop your cabbage and place into a large bowl
  • add around 6 tsp of Sole for every half of a cabbage (If not using Sole solution add around 1 tbsp of salt to every kilo of cabbage). 
  • Massage, squash and kneed your cabbage in the bowl, the cabbage will soften and begin to release its juices (may take upto 15 minutes). 
  • Put a layer into the bottom your your jar and squash down. We use the pestle from a mortar and pestle. 
  • Repeat in layers until the jar is full. 
  • Once your jar is filled with the cabbage pour in the juices from your bowl. Squash down so there is a layer of juice above the cabbage (No cabbage should be above the juices.
  • Tuck away in the cupboard for at least two weeks.
  • Once opened, refrigerate and consume with in one week! 

Tips and tricks; 

Try adding a few peppercorns or a bay leaf for extra flavour or use different coloured cabbages to mix things up a little!

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