Gut-friendly Sauerkraut Recipe

They say an apple a day keeps the doctor away… but how about sauerkraut? Eating just a couple tablespoons of raw, fermented cabbage first thing in the morning will ensure you start the day with some gut-friendly bacteria - some natural pre-biotics. This will help to restore the balance of your gut microbiome and improve your digestion, brain function and the absorption of nutrients. Getting our immune support from real food is the best!

Maintaining a healthy gut is important for overall health as many illnesses start from the gut. If you’ve been eating unhealthily for decades, taken a course of antibiotics, or been on the birth control pill for over 10 years, your gut flora has been compromised. This can lead to all sorts of issues like leaky gut, candida overgrowth and auto-immune diseases. The great news is that we can slowly repair our gut with fermented foods like sauerkraut which is easy to make at home!

Easy Sauerkraut Recipe - Dr Gaye

Sauerkraut Recipe

What you'll need:

  • 1 cabbage
  • Caraway seeds (if you want more flavour)
  • 1 crock pot/earthenware pot
  • 1 large weight which covers the hole at the top of the pot


  1. Peel off the large outer leaves of the cabbage and put them to one side.
  2. Grate the whole cabbage into the earthenware pot. Although you could thinly slice it, you need to get the cabbage juices flowing and grating does this the easiest and best.
  3. If you want to add in caraway seeds…then do it now.
  4. Press down the cabbage as much as possible (you’ll start to see all the juice in there).
  5. Take the left-over cabbage leaves and lay on top of the grated cabbage. You should cover every little bit of the surface area to avoid oxidization.
  6. Push down and compress the cabbage again and then place the large weight on top of this to really compress the cabbage. Tie up the whole pot in a plastic bag or something to protect it from insects and to protect you from the smell!
  7. Place this whole thing in a warm place and leave for around 3-5 days (very dependent on climate).
  8. Take off the leaves and discard them. Put your fresh sauerkraut in a sealed jar and put it in the fridge. Should last for a few weeks. If its ‘fizzy’….it’s gone WAY too far and needs to be thrown!
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