Probiotic Rejuvelac and Sauerkraut – All from Fresh Cabbage

I’ve been making probiotic rejuvelac for a few years now, ever since my yoga teacher training at Yogavin. At our yoga camp, we were introduced to this nourishing, fermented drink that’s both healing and deeply rooted in food-as-medicine philosophy.

Rejuvelac was originally developed by Ann Wigmore (1909–1993), a raw food pioneer and holistic health advocate. She believed in the body’s ability to heal itself with the help of living foods. One of her well-known quotes still guides me:

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

Traditionally, rejuvelac is made from sprouted grains like wheat or rye, but I’ve always preferred the cabbage version — it’s simpler, faster, and incredibly inexpensive.

How to Make Cabbage Rejuvelac

Ingredients & Materials:

½ head of fresh cabbage (organic, if possible)
Filtered water
A clean 5L glass jar
A cheesecloth or gauze and a rubber band

Instructions:

Wash and coarsely chop the cabbage.
Place it into your clean jar, filling about ⅓ of the jar with cabbage.
Pour filtered water over the cabbage until the jar is full.
Cover the jar with cheesecloth and secure it with a rubber band.
Leave it on your kitchen counter for 3 to 4 days at room temperature. The water will start to turn cloudy, and you’ll notice a mild sour aroma — this means the fermentation is happening.
Note: If your kitchen is hot — especially during summer months when it’s 30°C (86°F) or higher — the fermentation will happen much faster. In warm conditions, I find it’s ready in just 2 days, so start tasting and checking the smell earlier to avoid over-fermentation.
After 3–4 days, strain the liquid into clean glass bottles.
Store the bottles in the fridge, where they will continue to mature gently and stay fresh for up to two weeks or more.

How to Use It:
I drink about ½ to 1 cup of rejuvelac in the morning on an empty stomach. It has a slightly sour, earthy “farmhouse” flavor — my kids find it amusing, but I find it grounding and revitalizing.

Why Drink Rejuvelac?

Rejuvelac is rich in natural probiotics, enzymes, and vitamins that support:

Gut health and digestive balance
Immunity, by nurturing your microbiome
Detoxification, helping flush toxins gently
Improved nutrient absorption from other foods

It’s a gentle, homemade way to introduce living bacteria into your body — far more affordable and accessible than many commercial probiotic supplements.

**Ready in just 2 days!**
The heat really speeds things up — always check your batch earlier in hot weather.

Bonus: Homemade Sauerkraut

After using half a head of cabbage for rejuvelac, I didn’t want the rest to go to waste — so I made sauerkraut with it. Another powerful probiotic food, sauerkraut is easy to make, rich in nutrients, and keeps for weeks.

How I Make Sauerkraut:

Ingredients:

½ head of finely chopped cabbage
1 tablespoon sea salt (non-iodized is best)

Instructions:

Add the chopped cabbage to a large bowl.
Sprinkle the salt over the cabbage and let it sit for 20–30 minutes. The salt will begin drawing water out of the cabbage.
Begin massaging and squeezing the cabbage with your hands until it softens and releases a good amount of liquid (brine). You can also use a wooden stick or muddler — I use the same one I use for crushing herbs in drinks.
Once the cabbage is juicy and pliable, tightly pack it into a clean glass jar. Press it down firmly so the natural brine rises above the cabbage.
If there isn’t enough liquid to fully submerge the cabbage, top it off with a simple brine:
Mix 1 teaspoon of sea salt per 1 cup of filtered water, and pour just enough to cover the cabbage completely. This helps prevent mold and ensures safe fermentation.
Use a fermentation weight or a smaller clean jar to keep the cabbage pressed beneath the brine. (I didn´t have to this time)
Cover the jar with a loose lid or breathable cloth secured with a rubber band, and leave it at room temperature for 5–10 days, tasting it after a few days. The flavor becomes more sour and complex over time.
Once it’s fermented to your liking, seal the jar with a lid and store it in the fridge — it can last for several weeks or even months when kept cold and submerged in brine.

Sauerkraut Benefits:

Like rejuvelac, sauerkraut is a probiotic powerhouse, providing:

Live cultures that support digestion
Natural vitamin C, K2, and B vitamins
Anti-inflammatory and immune-boosting properties
Fiber to help regulate bowel function

Let’s Ferment Together

I love the simplicity and nourishment that comes from making these traditional probiotic foods at home. They’re part of my daily rhythm now — grounding, affordable, and supportive of overall wellbeing.

Whether you’re looking to support gut health, enhance digestion, or simply add more vibrancy to your diet — these cabbage-based ferments are a wonderful place to start. Let your food be your medicine, one jar at a time.

If you give rejuvelac or sauerkraut a try, I’d love to hear how it goes!
Or if you already have your own version, tips, or family traditions — please share. I’m always curious to learn how others bring these beautiful old methods into their kitchens.

Happy fermenting✨