Roasted Garlic and Jalapeno Sauerkraut Recipe
Feb 18, 2025
If your digestion feels slower as you age, try this
As we get older, many women notice that their digestion isn’t quite the same as it used to be. Meals that once felt light can leave us feeling bloated, sluggish, or uncomfortable. And while it’s tempting to chalk this up as “just part of aging,” the truth is: our gut health plays a massive role in how we feel every single day.
That’s why I want to share something simple, delicious, and incredibly effective — a homemade roasted garlic & roasted jalapeño sauerkraut made with just four core ingredients: white cabbage, unrefined sea salt, roasted garlic and roasted chillies. You also need some time to make this.
Yes, time. Because sauerkraut is alive — it ferments, develops, and transforms into one of the most powerful gut-friendly foods you can eat. And in just a few weeks, you’ll have jars of tangy, probiotic-rich sauerkraut ready to support your digestion and make your meals more exciting.
Today, I’ll walk you through exactly how to make this sauerkraut, why it’s so good for you, and how to enjoy it in your everyday meals.
Table of Content
Winner of UK's Best Sauerkraut
Why Digestion Slows with Age (and how fermented foods help)
First, let’s talk about why so many women over 40 begin to notice changes in their gut.
Fewer digestive enzymes: As we age, our bodies naturally produce fewer enzymes that help us break down food. This can make meals feel heavier and harder to digest.
Declining gut bacteria: Stress, antibiotics, processed foods, and simply aging can reduce the diversity of good bacteria in our gut. With fewer “good guys” on the team, digestion becomes sluggish.
Hormonal changes: For women, the transition through perimenopause and menopause can significantly affect the gut, leading to bloating, constipation, and irregular digestion.
This is where fermented foods like sauerkraut come in. Unlike cooked or processed foods, fermented vegetables are alive. They’re teeming with beneficial bacteria — probiotics — that naturally help rebalance the gut microbiome.
Just a spoonful or two of sauerkraut daily can:
Support smoother digestion
Reduce bloating and constipation
Help the body absorb nutrients better
Strengthen the immune system
Contribute to feeling lighter and more energised
And best of all? Homemade sauerkraut is simple, affordable, and endlessly versatile.
Why Sauerkraut Is So Good for You
Fermentation transforms ordinary cabbage into a living, tangy superfood. During this process, beneficial bacteria (like Lactobacillus) break down sugars into lactic acid, which preserves the cabbage and boosts its nutritional value.
Science-Backed Benefits:
Supports digestion and gut microbiome diversity
Boosts immunity
May reduce inflammation (Dimidi et al., 2019)
Increases B-vitamins and bioavailability of minerals
Rich in fibre and low in calories
According to a 2017 review in Current Opinion in Biotechnology, fermented vegetables like sauerkraut can provide probiotics that support health beyond the gut.
What You Need to Make Sauerkraut at Home
This simple sauerkraut recipe combines natural fermentation with simple ingredients to create a nutritious condiment. If you do not like garlic or jalapeno chillies, leave them out or substitute them for other ingredients such as ginger or turmeric and black pepper.
Why Roasted Garlic & Roasted Jalapeño?
Classic sauerkraut is delicious on its own, but I love elevating it with bold, warming flavours. Roasting the garlic and jalapeños first transforms their sharpness into something deeper, sweeter, and more complex.
Roasted garlic brings a mellow, caramelized richness.
Roasted jalapeños add smoky heat and a touch of warmth.
Combined with cabbage, they create a sauerkraut that’s tangy, spicy, and packed with personality.
This variation isn’t just good for your gut — it’s the kind of sauerkraut you’ll actually crave.
ROASTED GARLIC & JALAPENO SAUERKRAUT RECIPE
Ingredients:
- 1 medium white cabbage (about 1kg), core and outer leaves removed
- 15g-20g (about 1.5% - 2% of cabbage weight) unrefined sea salt
3–4 cloves garlic, roasted until golden and soft
1–2 jalapeño chillies, roasted until blistered and smoky
Optional: a bay leaf, mustard seeds, or caraway seeds for extra depth.
That’s it. No vinegar, no preservatives, nothing fancy. Just real food doing what it’s meant to do.
Equipment:
A large bowl or tub (cleaned thoroughly)
A large glass jar or ceramic crock. I recommend the Kilner Jars below which come with airlock valve lids
If not using Kilner jars which have air lock valves in the lids, you will need a fermentation weight or bamboo sticks (to submerge everything under the brine)
Cling film, fermentation lid, muslin cloth with string (again if not using one of the Kilner jars below)
Step-By-Step Recipe: Roasted Garlic & Jalapeño Sauerkraut
Step-by-Step: How to Make Roasted Garlic & Jalapeno Sauerkraut
1. Roast Your Flavours
Preheat your oven to 180°C (350°F). Place the garlic cloves (skin on) and jalapeños on a baking tray and roast for 20–25 minutes, until the garlic is soft and the jalapeños are blistered. Once cooled, peel the garlic and roughly chop the chillies.
2. Prepare the Cabbage
Remove outer two layers of the cabbage, cut into quarters and remove the core. Shred to your preferred thickness (I like it thicker). Place the cabbage in a large bowl and sprinkle with salt.
3. Massage the Cabbage
Using clean hands, massage the cabbage firmly for 5–10 minutes. The salt will draw out water from the cabbage, creating a natural brine. Keep going until the cabbage is soft and you can squeeze out liquid.
4. Add Roasted Garlic & Chillies
Mix the roasted garlic cloves and chopped jalapeños into the cabbage. Distribute evenly for consistent flavour.
5. Pack Into a Jar
Take a clean glass jar and begin packing the mixture tightly inside. Press it down firmly so that the brine rises above the vegetables. The cabbage should always be submerged in liquid to prevent mould.
6. Weight It Down
Place a fermentation weight (or a smaller jar filled with water) on top of the cabbage to keep it submerged. Cover the jar with a cloth or loosely sealed lid to allow gases to escape.
7. Ferment
Leave your jar at room temperature, out of direct sunlight, for 3–4 weeks. Check it every few days to make sure the cabbage stays submerged and to release any built-up gases, if not using the Kilner jars (as recommended in the link above).
8. Taste & Store
After 3 weeks, start tasting. The sauerkraut should be flavourful, and slightly tangy. Once it reaches your desired flavour, transfer it to the fridge where it will keep for several months.
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.
Winner of UK's Best Sauerkraut
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 Chicken – Complements proteins with a burst of acidity.
"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
Why Women Over 40 Should Try This Recipe
I created this recipe with women in mind, especially those who are beginning to feel the changes of age in their digestion. You don’t need expensive supplements or fad diets — sometimes the best answers are the simplest.
Fermented foods like sauerkraut are:
Affordable: A cabbage costs less than a probiotic pill bottle.
Accessible: No fancy equipment needed, just a jar and salt.
Effective: Backed by centuries of tradition and modern science.
Empowering: You get to create your own living food, made in your own kitchen.
Every time you eat a forkful, you’re not just nourishing yourself — you’re actively supporting your future health.
Winner of UK's Best Sauerkraut
Final Thoughts
If your digestion feels slower as you age, you don’t have to accept it as “just the way things are.”
Adding fermented foods like sauerkraut to your meals is a small, simple act that creates a big ripple effect — better digestion, less bloating, improved energy, and long-term health benefits.
This roasted garlic & jalapeño sauerkraut recipe is more than just food. It’s a way of caring for yourself, from the inside out.
So grab a cabbage, roast some garlic and chillies, and let your jar work its magic over the next few weeks. Your gut — and your future self — will thank you.
There’s something truly magical about turning cabbage into a live jar of gut-loving sauerkraut. It’s a slow, mindful process that rewards you with flavour, health, and self-sufficiency.
Whether you’re a long-time fermenter or brand new to the world of probiotics, this recipe is your gateway to better digestion, stronger immunity, and more vibrant meals.
Give it a go, and if you’re ever short on time, let us do the work—our award-winning Superkrauts are always here to support your gut.
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
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?
It 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.
Related Readings
Winner of UK's Best Sauerkraut
