Probiotic sauerkraut

The most common question I get is asked is “how did you reverse your PCOS”

And my answer is always the same: “I fixed the root cause of my PCOS”

Part of fixing my root cause was fixing my gut bacteria. We have about 100,000 trillion microorganisms) in our gut, and they are finally getting the attention they deserve. Scientific research has now shown that our gut bacteria are responsible for 80% of our immune system and also determine how many calories and carbohydrates we extract from our food.

We also know that poor gut bacteria causes inflammation and insulin resistance, and both contribute to PCOS.


So fixing gut health is a huge part of reversing PCOS. You can read more about that here

As a child, I was very sick with tonsillitis and I probably had 20 course of antibiotics before I was 10 years old. Antibiotics completely wiped out my gut bacteria (good and bad), and what grew back was all the wrong kinds of bacteria. So I needed to rebalance my gut bacteria (microbiome) is to increase the number of good bacteria and reduce the amount of bad.

Probiotics do just this, they re-introduce good bacteria into the digestive tract. .

You can get probiotics by taking a good quality probiotic supplement, eating fermented food, or both. Fermented foods are some of the most effective and cheapest forms of probiotics and I would encourage you to introduce fermented foods into every meal.

Sauerkraut is possibly my favourite fermented food, purely because it is incredibly easy and you don’t need any cultures or special equipment. All you need is a cabbage, some salt and a mason jar (or two depending how big that cabbage is!)


1 white or purple cabbage (or you can use half to start with)
1 1/2 tablespoons salt


1- 2 Large mason jars
Large bowl for mixing
Chopping board
Smaller jars filled with stones to fit in the mouth of the mason jars


1. Start by cleaning everything well: It’s best to give the good bacteria the best chance of survival. Make sure the jars are well washed, remove all soap and dry

2. Cut the cabbage: Remove the large outer leaves of the cabbage and set aside. Cut the cabbage into quarters, remove the core and then slice the quarters again to make 8 pieces. Cut each piece very thinly across the grain.

3. Add salt: Place all the cut cabbage into a bowl and add the salt. The salt helps to draw the water out of the cabbage. Massage the salt into the cabbage until it starts to feel very limp. You want the cabbage to be releasing juices, so keep massaging for 5-10 minutes. You can also use the bottom of a jar to pummel it to speed up the process if you prefer

4. Pack the cabbage into the jar: Grab a handful of your cabbage and pack down into the jag, using your fist to really force it down below the juice line. Make sure you add the juices from the bowl into the jar.

5. Cover the cabbage: You want to keep the sliced cabbage down below the waterline because exposed cabbage will go very bad. The way I do this is by covering the sliced cabbage with a big leaf of cabbage and to keep this down might use a smaller jar full of stones to weight it down.

6. Cover the jar with a cloth: Take a cloth, tea towel or piece of fabric, and cover the cover the mouth of the jar. Secure it with a rubber band or string. The fabric allows air to get in to help with fermentation, but keep the flies out (trust me, you want to make sure you remember to do this step!)

  1. Ferment away! Put the cabbage somewhere warm, but out of direct sunlight. The fermentation time can vary depending on how warm it is and can be anywhere from 3 to 10 days.


  1. Check it daily and press it down if the cabbage is floating above the liquid.  After 3 days, tastes and if it tastes good then it can be done. Remove the weight and put a screw lid on and put it in the refrigerator.



During fermentation, you might notice bubbles or white ‘scum’, there are all great signs.

What are not good signs,are white mould circles, and maggots- this means you’ve either left the fabric off (guilty!), or if the mould is at the top, it means that the cabbage has been exposed. Just scoop the mouldy part off, make sure the rest is submerged and what’s under the brine is okay to eat still.




Some more blogs you might be interested in

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