Boost Your Gut Health: Easy DIY Fermented Foods

Here’s how to make your own sauerkraut & kimchi at home—no fancy equipment needed!

Why Fermented Foods Are a Game-Changer for Health

For centuries, cultures worldwide have relied on fermented foods for longevity and gut health. From kimchi in Korea to sauerkraut in Germany to miso and natto in Japan, these foods boost immunity, improve digestion, and even enhance mental health.

But what does the science say?

✅ Supports Gut Health → Fermented foods are packed with probiotics, helping maintain a diverse, healthy microbiome.
✅ Reduces Inflammation → A Stanford study found that a diet rich in fermented foods lowers inflammation & improves immune function.
✅ Aids Digestion → Lactic acid bacteria break down tough-to-digest fibers, making nutrients more bioavailable.
✅ Increases Longevity → The Blue Zones show that fermented foods are a key longevity staple.

But here’s the catch…

Many store-bought sauerkraut isn’t actually fermented—it’s just made sour with vinegar.

To ensure you're getting probiotic-rich sauerkraut, look for terms like "raw," "live," or "unpasteurized" on the label.

So, why not skip the overpriced store-bought stuff and start making your own? It’s easier, cheaper, and way better for your gut! 

DIY Fermentation: Easy Sauerkraut Recipe

Fermenting cabbage is one of the easiest ways to get started with probiotics—you only need 2 ingredients and a jar!

Ingredients:

• 1 medium green cabbage

• 1 tbsp sea salt (non-iodized)

Method:

1. Shred the cabbage and place it in a large bowl.

2. Massage the salt into the cabbage for 5-10 minutes until liquid releases.

3. Pack the cabbage tightly into a sterilized jar, pressing it down so the liquid covers the cabbage.

4. Weigh it down with a small, clean glass or fermentation weight.

5. Cover loosely and leave at room temperature for 1-3 weeks (taste after a few days).

6. Once tangy, refrigerate & enjoy!

Easy Korean Kimchi (Beginner-Friendly & Probiotic-Packed!)

This quick & simple kimchi recipe keeps fermentation straightforward—no complicated techniques, just gut-boosting goodness.

Ingredients:

• 1 medium green cabbage

• 1 tbsp sea salt (non-iodized)

• 2 tbsp Korean red pepper flakes (gochugaru; adjust to spice preference)

• 1 tbsp grated ginger

• 2 garlic cloves, minced

• 1 tbsp grated apple/pear (for natural sweetness)

• 2 tbsp chopped green onions

• 1 tbsp soy sauce or tamari (or 2 tbsp fish sauce for non-vegan)

• 3 tbsp water (to help create a paste)

Method: Step-by-Step

1. Salt the cabbage: Chop into bite-sized pieces. Sprinkle salt over the leaves and massage gently. Let it sit for 1-2 hours to release liquid. Rinse and drain well.

2. Make the kimchi paste: In a bowl, mix red pepper, ginger, garlic, apple/pear, soy sauce, and water until it forms a thick paste.

3. Massage the paste into the cabbage: Ensure every piece is well-coated.

4. Pack into a jar: Press down firmly so there are no air pockets. The liquid should rise above the cabbage—if not, add a little extra water.

5. Ferment Leave at room temperature for 1-3 days, loosely covered (check daily and press down if needed). Once tangy and slightly bubbly, transfer to the fridge. It gets better with time!

What’s Next?

This week, give one of these DIY ferments a try and let us know how it turns out! Reply to this email or tag @veganbowls with your creation.

Eat well & thrive,

Vegan Bowls 🌱

P.S. Love this guide? Forward it to a friend who loves gut-friendly foods!