A Practical Guide to Pineapple and Turmeric Sauerkraut: A Tasty Way to Boost Gut Health
Sauerkraut is a traditional fermented food made from cabbage, well known for its gut-friendly probiotics. These probiotics are live bacteria that help maintain a healthy digestive system. Fermentation encourages the growth of good bacteria , such as Lactobacillus , which support digestion, improve nutrient absorption, and strengthen the immune system.
This sauerkraut recipe takes your ferment to the next level by adding pineapple, turmeric, and ginger —ingredients that enhance digestion, reduce inflammation, and add a delicious twist to this classic gut healthy recipe.
Table of Content
Winner of UK's Best Sauerkraut
Health Benefits of Pineapple and Turmeric Sauerkraut
Probiotics for a Healthy Gut
Fermenting cabbage creates beneficial bacteria that support a balanced gut microbiome, improving digestion and reducing bloating.
Anti-Inflammatory Power of Turmeric
Turmeric contains curcumin , a compound that helps reduce inflammation in the body, which can support joint health and overall well-being.
Pineapple’s Natural Enzymes
Pineapple contains bromelain , an enzyme that helps break down proteins, making digestion easier and reducing bloating.
Ginger for Stomach Comfort
Ginger contains natural compounds that help relieve nausea, support digestion, and boost immunity.
How to Make Pineapple and Turmeric Sauerkraut
This simple sauerkraut recipe combines natural fermentation with powerful ingredients to create a nutritious and tasty condiment.
Ingredients
1 medium green cabbage (about 2 lbs), shredded
1 ½ cups fresh pineapple , finely chopped
1 Tbsp turmeric powder (or 2 Tbsp freshly grated turmeric)
1 Tbsp fresh ginger , grated
1 Tbsp sea salt
½ tsp black pepper (helps the body absorb turmeric)
1-2 tsp raw honey (optional, adds natural sweetness)
Equipment Needed
Large mixing bowl
Sharp knife or mandoline slicer
Large mason jar
A small weight (such as another jar or a fermentation weight)
Cheesecloth or airlock lid
Step-by-Step Instructions
Step 1: Prepare the Cabbage
Remove the outer leaves of the cabbage and set one aside. Cut the cabbage into quarters, then remove the core. Shred the rest of the cabbage into thin strips.
Step 2: Massage with Salt
Place the shredded cabbage in a large bowl. Add sea salt and massage it with your hands for about 5-10 minutes until the cabbage softens and releases its juices.
Step 3: Add the Other Ingredients
Mix in the pineapple, turmeric, ginger and black pepper. Stir well to distribute flavours evenly.
Step 4: Pack the Mixture into a Jar
Transfer the mixture into a clean jar or fermentation crock, pressing it down firmly so the natural juices rise to the top. The liquid should cover the cabbage completely.
Step 5: Weigh It Down
Place the reserved cabbage leaf on top of the mixture and press it down with a weight or a smaller jar or use wooden bamboo skewers to hold it down. This keeps the cabbage submerged, ensuring fermentation can take place and preventing spoilage.
Step 6: Fermentation Process
If using a clip-top jar, close the lid but remember to burp every day (to release gases). Or you can cover the jar with a cheesecloth or use an airlock lid. Store it at room temperature (16-22°C) for 14-28 days . Check daily to ensure the cabbage stays under the liquid and release any trapped gas.
Step 7: Taste and Store
After 14 days , taste your sauerkraut. If you prefer a stronger, tangier flavour, let it ferment longer. Once it reaches the desired taste, move it to the refrigerator, where it will continue to develop flavour more slowly.
Winner of UK's Best Sauerkraut
This sauerkraut is more than just a gut-friendly food—it’s a delicious way to enhance meals. Here are some great ways to eat it:
On Avocado Toast – Adds a tangy crunch to a creamy favourite.
In Grain Bowls – Perfect as a topping for quinoa, brown rice, or millet.
In Wraps and Sandwiches – Gives an extra layer of flavour and texture.
With Roasted Vegetables – Brightens up sweet potatoes or carrots.
On Grilled Fish or Tofu – Complements proteins with a burst of acidity.
On a Cheese Board – A unique and healthy addition to a snack platter.
In Tacos – Adds a fresh, crunchy twist to any taco.
"The trillions of bacteria in our gut impact everything from digestion to immune function. Eating fermented foods like sauerkraut can enhance microbial diversity, which is linked to better health outcomes."
Winner of UK's Best Sauerkraut
Tips for the Best Fermented Sauerkraut
Use Fresh, Organic Ingredients – Pesticides can interfere with fermentation.
Make Sure the Cabbage is Covered in Brine – Prevents mould from forming.
Be Patient – The longer it ferments, the tangier it becomes.
Store Properly – Refrigerated sauerkraut lasts for months in the fridge.
Experiment with Flavours – Try adding jalapeños or carrots for variety.
Final Thoughts
This Pineapple and Turmeric Sauerkraut Recipe is a fun and easy way to add probiotics and essential nutrients to your diet. Whether you’re looking to improve digestion, reduce inflammation, or just enjoy a tasty homemade ferment, this recipe is a great place to start.
Want to try this nutrient-packed sauerkraut recipe? We would love to see your version on Instagram or Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
Winner of UK's Best Sauerkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is sauerkraut?
Sauerkraut is a fermented food made from finely chopped cabbage that is left to ferment with salt. During the fermentation process, natural bacteria break down the sugars in the cabbage, producing probiotics that are beneficial for gut health.
What are the health benefits of eating sauerkraut?
Sauerkraut is rich in probiotics, fiber, and vitamins C and K, making it excellent for gut health, immune support, and digestion. It also contains antioxidants that help reduce inflammation and promote overall well-being.
How does sauerkraut benefit gut health?
Sauerkraut is a fermented food rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. The fermentation process enhances the bioavailability of nutrients and introduces live cultures that help improve digestion, reduce inflammation, and strengthen the immune system. Regular consumption of sauerkraut can contribute to a balanced gut environment, reducing bloating and promoting better nutrient absorption.
Is sauerkraut a good source of probiotics?
Yes, sauerkraut is one of the best plant-based sources of probiotics. The fermentation process creates live bacteria, such as Lactobacillus, which support a balanced gut microbiome and improve digestion.
How much sauerkraut should I eat daily for gut health?
While individual needs vary, a small serving of 1 to 2 tablespoons per day is generally recommended to introduce beneficial probiotics without overwhelming the digestive system. If you're new to fermented foods, start with a smaller amount and gradually increase to avoid digestive discomfort. Pairing sauerkraut with fiber-rich and prebiotic foods, such as whole grains and vegetables, enhances its gut health benefits.
Which foods help improve gut health?
Fermented foods (yogurt, kefir, kimchi, sauerkraut) provide beneficial probiotics.
Fibre rich foods (legumes, whole grains, fruits, vegetables) act as prebiotics, feeding good bacteria.
Healthy fats (avocados, nuts, olive oil) support gut lining integrity.
Bone broth and collagen-rich foods help repair the gut lining.
Is gut health important to overall health?
A healthy gut is essential for overall well-being. A balanced microbiome supports nutrient absorption, strengthens the immune system, regulates mental health, and helps reduce inflammation. Poor gut health has been associated with various conditions, including digestive disorders, autoimmune diseases, and even mental health challenges like depression.
How should I store sauerkraut, and how long does it last?
After fermentation, sauerkraut should be stored in an airtight container in the refrigerator, where it can last for several months. Properly stored, it retains its probiotics and flavour.
Is sauerkraut suitable for vegetarians or vegans?
Yes, traditional sauerkraut is entirely plant-based and suitable for both vegetarians and vegans. However, always check labels for any added ingredients that may not align with a specific diet.
Does sauerkraut contain gluten?
No, sauerkraut is naturally gluten-free. However, if store-bought, it’s best to check labels for any additives or cross-contamination.
Are there any side effects or risks associated with eating sauerkraut?
While sauerkraut is healthy, consuming too much at once, when you are new to eating it, may cause bloating or gas due to its high probiotic content. People sensitive to histamines may also experience mild reactions.
How can I incorporate sauerkraut into my diet?
Sauerkraut is versatile and can be eaten on its own, added to salads, used as a topping for sandwiches and burgers, mixed into grain bowls, or paired with roasted vegetables for extra flavour and gut-friendly benefits.
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Winner of UK's Best Sauerkraut