Fermented Foods for Gut Health: Sauerkraut & Kombucha Recipes

At Lewin Naturopathy, I teach my clients that food can be powerful medicine. The food you eat doesn’t just keep you full - it can actively support your body to heal, balance hormones, boost immunity, and improve mental wellbeing.

One of the simplest ways to bring this principle into your daily life is through fermented foods. These are rich in beneficial probiotics - the “good” bacteria that help:

  • Support healthy digestion and reduce bloating

  • Strengthen the immune system

  • Improve nutrient absorption

  • Support mood and mental health through the gut-brain connection

Two of my favourites are homemade sauerkraut and kombucha. Both are simple, affordable, and a delicious way to improve your gut health naturally.

How Fermented Foods Work as Medicine

When you eat fermented foods, you’re introducing living cultures into your digestive system. These beneficial microbes help balance your gut microbiome, which plays a role in everything from your immune function to your mental health.

As a naturopath, I often recommend that my clients include small, regular servings of fermented foods alongside a nutrient-rich diet. It’s not about eating huge amounts – I typically suggest a tablespoon of sauerkraut or a shot of kombucha daily.

If you’d like personalised advice for your gut health, digestion, or immune system, you can book an online naturopath consultation here.




Homemade Sauerkraut Recipe

Ingredients:

  • ½ a cabbage (any variety), finely shredded

  • 1 tablespoon Himalayan salt

  • Optional for flavour: 1 teaspoon fennel seeds, caraway seeds, or a few juniper berries

Method:

  1. Place the shredded cabbage in a large bowl and sprinkle with Himalayan salt.

  2. Massage the salt into the cabbage for 5-10 minutes until it starts to release its natural juices.

  3. Add your optional herbs/spices if using.

  4. Pack the cabbage tightly into a clean jar, pressing down so the liquid rises above the vegetables. I often use another thinner jar filled with water to compress the cabbage down below the liquid.

  5. Cover with a cloth secured with a rubber band.

  6. Leave at room temperature for 5-7 days, pressing down if needed to keep the cabbage submerged. Taste daily - once it’s tangy to your liking, move it to the fridge. It will keep for 4-6 months in an airtight container in the fridge.

Homemade Kombucha Recipe with Herbal Tea

Adding Lewin Naturopathy herbal tea blends to your kombucha not only gives it a beautiful flavour, it adds the benefits of medicinal herbs to your daily probiotic drink. To ferment your kombucha, I recommend using large glass jar that have a tap at the bottom for easy decanting, but any large glass jar will work fine.

Ingredients:

  • 4 litres filtered water

  • 3 tablespoons organic green or black tea leaves

  • 1 cup sugar

  • 1 SCOBY (Symbiotic Culture of Bacteria and Yeast) (ask a friend who you know makes kombucha or post on your local Facebook community group and ask for some)

  • Flavouring ideas:

Method:

  1. Disinfect the containers (bowls / jars) that you are using to brew the tea and to ferment the kombucha in by pouring boiling water in them, then pour it out.

  2. Brew the black or green tea in 4 litres of boiling water and allow to infuser for 10 minutes.

  3. Strain out the tea if loose leaf, then add the sugar while still hot. Stir until dissolved.

  4. Allow to cool completely to room temperature, then pour into a large glass jar.

  5. Add your SCOBY and cover with a breathable cloth secured with a rubber band.

  6. Leave to ferment at room temperature for about 10 days. Taste – it should be slightly tangy after 10 days, not overly sweet. If not tangy enough, you can leave for another 1-3 days.

  7. Remove the SCOBY (and reserve some liquid for your next batch). If using a jar with a tap, decant the kombucha into bottles, leaving at least 100ml in there for you next batch. If using a jar without a tap, remove the SCOBY (and reserve some liquid for your next batch)

  8. Add your chosen flavourings. If using our herbal tea blends, add 1 teaspoon per litre straight to the bottle. Leave for 2 days to infuse.

  9. Strain out any fruit or herbs, then store in the fridge.

  10. Enjoy just 1 shot glass daily - too much can cause digestive upset, so start small.

Bringing Gut Health Into Your Everyday Routine

A small daily serve of fermented food can be a simple, powerful step toward better digestion, improved immunity, and even a brighter mood.

You can shop our herbal tea blends to flavour your kombucha, or book an online naturopathic consultation if you’d like a personalised plan for your gut health, hormones, or immune support.

Madeleine Lewin