Do you suffer from skin problems, bloating, allergies, or irregular bowel movements? It could possibly have something to do with the army in your gut.

We are all born with an army of ‘good’ and ‘bad’ bacteria in our gastro intestinal tract which is known as our GI microbiome. Balance of our inner ecosystem is fundamental to our health as our army protects us by eliminating pathogens and toxins, improving nutrient absorption, down regulating inflammation, enhancing immunity and minimizing hypersensitivity reactions.

Pre biotics are found in fermented food and drinks, such as sauerkraut, kombucha, kefir, and yoghurt. Bacteria that grow in these foods feed and aid in re-establishing our pre-existing ‘good’ bacteria in our guts. Probiotics are found in supplement form and recolonize our army by introducing new bacteria into our gut.

You can make your own fermented foods at home to boost your inner eco system, my favourite being sauerkraut, it’s a super simple recipe and can be added as a side to just about anything…. ok maybe not along side brownies.


Caraway, Juniper berry and Dill sauerkraut
Cuisine: Sides
Author: Ema Taylor
Prep time:
Total time:
A pre biotic rich sauerkraut to heal you gastrointestinal tract.
  • 1 750g glass jar
  • ½ large green cabbage
  • 1 tbsp Himalayan crystal salt
  • 1 tbsp caraway seeds
  • A handful of juniper berries
  • 4 stalks of dill
  1. Sterilize your glass jar with boiling water – this is very important as you do not want any rogue bacteria in there to start with
  2. Remove 3-5 outer leaves of cabbage
  3. Chop or shred cabbage in a food processor
  4. Mix in a bowl with salt, caraway, juniper berries and dill – push it down with your fists until the cabbage juices mix with the salt and make a brine
  5. When the cabbage is completely covered with brine spoon into the glass jar each time pushing down firmly so there are no air pockets in the jar
  6. Fill the jar until there is about 1cm gap at the top. The cabbage should be submerged in the juices
  7. Place a few outer cabbage leaves on top to cover the kraut to makes sure its fully submerged in water and screw the lid on
  8. Place the jar in a shaded spot in the kitchen or cupboard and leave to ferment for 14-28 days.
  9. Enjoy your jar of homemade pre-biotics!