Fermentation 101: Make Your First Sauerkraut in a Week

**One cup of homemade sauerkraut delivers 10 × more live Lactobacillus than a commercial probiotic capsule.**

- 2 kg cabbage : 40 g salt (2 % w/w) - Submerge ≥ 5 days at 18‑22 °C - pH < 3.8 = safe; store fridge ≤ 4 °C

Lactic‑acid bacteria convert sugars → lactic acid, lowering pH, extending shelf‑life and boosting **vitamin K2 & short‑chain fatty acids**.

Dominant genera: *Leuconostoc* (days 1‑3) then *Lactobacillus* (days 3‑7). Optimal NaCl 1.5‑2.5 % inhibits spoilage yet lets LAB thrive.

1. **Gut diversity** ↑ (RCT 2022). 2. **Reduced inflammation** (IL‑6 ↓ 12 %). 3. **Better mineral absorption** via phytate breakdown.

- Use non‑iodised salt; iodine slows LAB. - Keep veg **below brine**—surface mould indicates oxygen. - Target pH < 4.0 by day 5; use cheap pH strips.

1. Shred cabbage, discard core. 2. Massage salt 5 min until brine pools. 3. Pack tightly in sterilised jar; weigh down. 4. Cover with cloth; burp daily. 5. Taste day 5‑7; move to fridge.

- **Soft texture** → salt too low / temp too high. - **White film** (kahm yeast) → harmless; skim. - **Pink slime** → discard (yeast/mould combo).

| Myth | Fact | |------|------| | "Fermentation is the same as pickling." | Pickling uses vinegar; fermentation makes its own acid. | | "You need starter culture." | Native leaf bacteria suffice.

Salt, submersion and patience create a safe, probiotic‑rich food—no fancy gear required.

1. Marco ML et al. *Nat Rev Gastro* 2023. 2. Holzapfel W. *Curr Opin Biotech* 2022.