Today I’m back with a new low gut health recipe and this time it’s how to make sauerkraut. You might have already read my guide to sauerkraut and crohn’s disease but back then, I was using store-bought sauerkraut. I’m super excited to have a handmade sauerkraut tutorial here on the blog if you’re looking to make your own sauerkraut for crohn’s disease, IBD or IBS.
Is sauerkraut safe for crohn’s/ulcerative colitis?
Yes, sauerkraut is safe but you need to start in really small quantities. It’s generally a better idea to get good bacteria from your food rather than try lots of different supplements and I personally have found sauerkraut really compatible with my gut as long as I don’t have huge doses. But like anything, take it slowly and see how you find it!
Can you have sauerkraut on the low FODMAP diet?
The short answer is not very much. 1/2 cup of red cabbage sauerkraut is low FODMAP and 1 tablespoon of white cabbage sauerkraut is. However, I only ever suggest slowly adding small amounts of sauerkraut into your day so this is plenty.
Can you have sauerkraut on the low residue diet?
If you are worried about the fibre content for sauerkraut, you can actually drink the juice of it instead! I talk about this in my sauerkraut for crohn’s guide.
The recipe for my super simple low FODMAP sauerkraut to help with Crohn’s or IBS
How to make your own belly friendly low FODMAP sauerkraut
A super simple introduction to making your own sauerkraut to improve your gut health, crohn's disease, IBS or on the low FODMAP diet.
Ingredients
- • 4 lbs cabbage. (1⁄2 large green cabbage and 1⁄2 large red cabbage)
- • 2 cloves garlic (omit if on low FODMAP diet)
- • fine sea salt
- • parchment paper
- • water
- • 2 medium size bowls
- • 2 kilner type jars with rings
Instructions
Peel outer leaves off of cabbage. Take two large green leaves, set aside.
Wash remaining 
cabbages, slice, and chop.
Place red and green cabbage in separate bowls.
Sprinkle 1 1⁄2 TBSP salt over each bowl of cabbage. Mix together with your hand, massaging the salt into each bowl of cabbage.
Squeeze cabbage to help start the brine process and thoroughly mix salt in for several minutes.
Cover bowls with a kitchen towel and let sit for two hours.
After resting the cabbage..
Taste the cabbage. Is the salt enough for you? Add more if needed, about 1⁄2 tsp at a time.
• If using garlic, chop garlic cloves and add one chopped clove to each bowl of cabbage and thoroughly mix in.
Get in there with your hands, work it. You should notice a small amount of brine developing in the bottom of the bowl.
• Layer cabbage in each jar alternating colors. A canning jar funnel works great for easy filling.
Use the pickle packer or a spatula to push and pack the cabbage in firmly; this is important!
• Pour in any brine from the bowl.
• After the final layers of cabbage, top with the reserved pieces of cabbage. Tear and fold so that they fit and completely cover the shredded cabbage.
Storing my belly friendly low FODMAP sauerkraut
To store, cut round circles in your parchment paper, approximately 6” in circumference, and place them on top of your kilner jars. Now screw the lid over the parchment paper and container, leaving it loose. Place a label on your jar, identifying your ferment, ingredients, and date!
Store your sauerkraut on the counter in an area that is typically between 60-70 degrees Fahrenheit (15-20 degrees celcius). Take a look at your sauerkraut every couple of days. Open it, smell it, look for signs of it creating more brine, taste it. Look for any mold growth and remove it. As the brine rises, push down the sauerkraut to pack it in more until you’re sure it’s ready. It usually takes around a month to properly ferment.
