Cod Liver Oil

Hold the Salt in Sauerkraut!

Sauerkraut, a.k.a. kraut, is a probiotic-rich food made with cabbage and salt. The salt acts as a natural preservative to keep bad bugs (pathogens) away, while also drawing out moisture from the cabbage.

Why to not add salt…

Salt slows down and prevents the growth of the variety and amount of probiotic strains that could be living in the sauerkraut. This is a shame because these little guys are why most of us eat this food in the first place. This is not to say that kraut is a bad food, it’s just not as potent or as rich in probiotics, enzymes, antioxidants, vitamins, and minerals as it could be.

Sauerkraut means sour cabbage…

Sauerkraut is German for “sour cabbage”. Traditionally, kraut did not contain salt. It was only when natives of Poland, Germany, and Russia began traveling to America by ship and needed to add in salt to preserve the sour cabbage (kraut) for the long travels. Somehow this new way stuck 👩‍🌾

Ditch the salt…

In our modern day, there are many people – especially kids and pregnant women – with digestive issues (constipation, food allergies) who need a stronger form of probiotic food. There are also more and more people suffering from yeast and bacterial infections (Candida, GBS+) who can’t tolerate the wild strains that are in salty sauerkraut. For this reason, and many more, Donna Gates (founder of Body Ecology Diet – B.E.D) has been a huge proponent in re-introducing the unsalted form of kraut, also called “cultured vegetables“, she also sells a quality starter with which to make them. Beginner’s recipe for unsalted cultured vegetables HERE.

Other types of unsalted cultured food…

Cultured vegetables aren’t the only unsalted, probiotic food out there. You also have milk kefir, cultured butteryoung coconut kefir, and creme fraiche. None of these contain salt and all contain a diversity of flora strains. They’re also all easy to make once you figure things out.

Unsalted, probiotic food replenishes and maintains a healthy gut (inner ecosystem) because they contain live, beneficial microflora that populate and set up home in there to help you digest your food. This is the perfect food if you have digestive issues (bloating, constipation, gas), bacterial overgrowth (GBS+), or yeast overgrowth (Candida). 

My story…

Unsalted, probiotic food helped me turn around my systemic yeast infection and this is one reason why I talk them up. They also helped my oldest eliminate parasites and my husband improve his digestion and gain weight. My youngest was 2 when we learned how to make them and still eats them today, every day …. every meal.

Why not just take a probiotic supplement…

Every time you poop, you discharge probiotics, every time you stress out you discharge probiotics. Every time you take antibiotics you discharge probiotics. There are more reasons, but you get the jist of why to eat probiotic food. Yes, you can take a probiotic supplement but they are very expensive and most on the market can’t survive the journey from mouth to anus to live long enough to populate. They’re often too fragile to withstand your stomach acid and so on. This is why I’m such an advocate for replenishing your gut with a steady supply of beneficial flora that is found in unsalted, cultured food.  

Get your zing on 🍋

A good dose of cultured veggies is a 1/2 cup with each main meal. This is a therapeutic dose to keep your gut flora levels in check. Now, if you were to eat this amount of salty sauerkraut, you’d probably want to eat a lot of sweet food to drown out all that salt. 

By contrast, unsalted probiotic food has a sour “zingy” taste that’s often missing from our diet. Expect lemons. Lots of people eat lemons…but there’s no probiotics in lemons and that’s what we’re after. So, unsalted, cultured food satisfy the liver’s need for sour along with helping us squelch sugar cravings.

Unsalted, probiotic food has lots going on!!

These foods don’t need other flavors to balance them out. They also combine well with all food, which is a biggie when you have any gut issue going on or are on B.E.D. Regardless, I think that practicing food combining is one of the easiest ways to slim down a bloated belly or heal a leaky gut.

Unsalted, probiotic food are top $$ in my book and I now regard them as less a condiment and more a staple food 😊

Beginner Recipe for Cultured Vegetables

Recipe for Whole Milk Kefir

Benefits of Unsalted Probiotic-Rich Food



Axe, J. (2016). 7 Health Benefits of Sauerkraut. Retrieved from

Gates, D. (2010). The Body Ecology Diet. Decatur, Georgia: B.E.D. Publications

Gates, D. (2006). Why You Should Consider Not Using Salt to Ferment Your Foods. Retrieved from

Gates, D. (2016). Fermented Foods: Beware of Wild Fermentation. Retrieved from

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May all bellies be happy!

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