Is Homemade Sauerkraut Worth It? Yes—Here’s Why & How to Make It

Can one simple food really support gut healing after illness or treatment?

For me, the answer was yes. After chemo, surgeries, and rounds of antibiotics, my gut health was in rough shape—and I felt it. I was exhausted, inflamed, and constantly bloated. That’s when I started exploring food-based healing tools and stumbled upon something I never expected to love:

Homemade sauerkraut.

In this post, I’ll share why raw, fermented cabbage became one of my go-to healing allies—and how you can make it yourself with just a few tools, a head of cabbage, and a bit of patience.

Why Sauerkraut Became Part of My Healing Journey

I was diagnosed with breast cancer in 2017 at age 39. My treatment included chemotherapy and multiple surgeries, each accompanied by strong antibiotics. The combination took a major toll on my gut—and with that came fatigue, brain fog, and disrupted immunity.

I made my very first batch of sauerkraut while working overseas. With only salad-bar cabbage and a styrofoam to-go container, I began experimenting. Years later, I still ferment it regularly—even while living and traveling in my converted school bus.

🎥 Visual learner? Watch the full video below to see my healing journey and step-by-step method for making gut-friendly homemade sauerkraut in action.

1. Gut-Healing Benefits of Fermented Foods

The human body hosts ten times more bacterial cells than human cells. These microorganisms are key to digestion, immunity, inflammation regulation, and even mental health.

Raw sauerkraut is rich in live, active probiotics that help replenish gut flora. These beneficial bacteria act like a health symphony—supporting detoxification, regulating immune response, and aiding in cellular renewal.

“One of the keys to our well-being is the well-being of the microflora with whom we share these bodies.”— Michael Pollan, The Art of Fermentation

Fermented foods like sauerkraut have been shown to reduce symptoms in IBS patients, boost antioxidant activity, and support hormone balance. All from humble cabbage!

2. Budget-Friendly Wellness

High-quality, store-bought sauerkraut can run $8–$10 per pint. Homemade? About $1.50–$2 per jar—with higher probiotic content and zero additives. Making your own is empowering and economical. It’s a wellness win on every level.

3. Tools & Ingredients: What You’ll Need

You don’t need fancy gadgets to get started. Here’s my basic setup:

• Cabbage (any kind—green, red, or both)

• Sea salt

• Cutting board and knife

• Large glass bowl

• Mason jar

• Fermentation weight or small glass

• Lid with an airlock or silicone gasket (optional but helpful)

Optional: keep one outer cabbage leaf to press on top before sealing.

4. How to Make Sauerkraut: My Step-by-Step Method

1. Shred the cabbage finely using a knife or peeler

2. Add sea salt (about 1 tbsp per medium head), and massage with clean hands

3. Let it sit until the cabbage begins to release juice

4. Pack it tightly into a jar, leaving no air pockets

5. Use a weight and leaf to keep the cabbage submerged

6. Seal and set at room temp for 5–14 days

That’s it! I check mine daily, pressing down the weight to release bubbles. You’ll start to see the brine rise and the color deepen over time.

This simple mix of cabbage and salt is the first step in creating probiotic-rich sauerkraut at home.

5. How to Eat It (and Protect Those Probiotics)

Here are a few ways I enjoy it:

• On lentil or veggie burgers

• Tossed into salads

• As a topping on avocado toast (my personal favorite!)

• As a garnish on soup (added after cooking to preserve probiotics)

Note: Avoid heating it—high temps can destroy the beneficial bacteria.

6. Fermentation Tips & Safety

• Shelf-stable sauerkraut is often pasteurized = no probiotics

• Look for raw versions in the refrigerated section—or make your own

• As long as it stays submerged, sauerkraut is one of the safest foods to ferment

• Trust your senses: it should smell tangy, not rotten

Want to geek out more? The Art of Fermentation is a fantastic deep dive.

7. More Than Gut Health: Whole-Body Benefits

When cabbage ferments, it unlocks powerful compounds like indole-3-carbinol, known for its:

• Cancer-protective effects

• Anti-inflammatory properties

• Hormone-regulating potential

Some fermented vegetables even produce MAO inhibitors—compounds linked to improved mood and reduced anxiety. It’s not just gut healing—it’s mind-body support.

🥄 Taste Test & Final Thoughts

After about 5–7 days, I start tasting. I prefer a slightly longer ferment (around 10–12 days), but it’s personal. Mine usually ends up on a slice of sourdough with avocado and a generous forkful of kraut.

And yes—it tastes amazing.

Ready to Try It?

If you’re on a healing journey—whether post-cancer, post-antibiotics, or simply rebuilding your gut—homemade sauerkraut is a low-cost, high-reward way to support your body.

And if you’d like more support with your healing:

🎁 Download my free Radiant Wellness Wheel to help you track your progress and reconnect with what matters most.👉 Get the free download

What About You?

Have you ever tried making your own sauerkraut? Or do you have a favorite way to support gut health naturally?Share your thoughts in the comments—I’d love to hear.

If this post was helpful, consider subscribing or sharing it with a friend. Let’s spread the kraut love. 💚