Low FODMAP Lacto-Fermented Sauerkraut
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Learn more →Ingredients
16 servings
- 2 lb green cabbage (about 1 medium head), outer leaves removed and reserved
Ingredient noteA serving of up to about 3/4 cup of cabbage is low in FODMAPs, and this recipe stays within that amount, making it likely Low FODMAP. If you prefer to always avoid cabbage, please tap it and change its rating to Red.
- 1 tbsp plus 1 tsp non-iodized salt (about 1.5–2% of cabbage weight)
- 1 tsp caraway seeds (optional)
Ingredient noteCaraway seeds only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/8 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid caraway seeds, please tap it and change its rating to Red.
Instructions
- 1
Quarter the cabbage, remove the core, and slice it as thinly as possible — about 1/8-inch shreds. A mandoline or sharp chef's knife both work well. Weigh the shredded cabbage and note the weight; you need 1.5–2% of that weight in non-iodized salt (roughly 1 tbsp plus 1 tsp for 2 lb of cabbage).
- 2
Combine the shredded cabbage and salt in a large mixing bowl. Massage and squeeze the cabbage firmly with both hands for 8–10 minutes, until it has released a significant amount of liquid and feels limp and wet — the brine should pool visibly at the bottom of the bowl. Stir in the caraway seeds, if using.
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