Polish sauerkraut called “kapusta kiszona” in Polish is a type of sauerkraut that is typically made with cabbage, salt, water and sometimes wild mushrooms or carrots for added flavor.

Thinly cut cabbage - from Pixabay

Polish Sauerkraut, also known as Kapusta Kiszona is a traditional dish made from fermented cabbage. This tasty and tangy side dish has been enjoyed in Poland for centuries, and it’s becoming increasingly popular all around the world due to its amazing probiotic health benefits.

How to make Kapusta Kiszona

To make Kapusta Kiszona, finely sliced cabbage is mixed with salt and left to ferment for several weeks. During this time, beneficial bacteria convert the natural sugars in the cabbage into lactic acid, which creates that familiar sour flavor many of us love so much.

Kapusta Kiszona

This is a recipe for a lovely Polish sauerkraut made with cabbage and caraway seeds.
Prep Time 30 minutes
Course Appetizer, Condiment, Side Dish, Snack
Cuisine Polish
Servings 10


  • 1 Preserving jar A wide mouth flip top jar with a rubber or silicone ring is ideal. Big enough to fit the cabbage in and leave 2.5cm room from the top.
  • 1 sauerkraut stomper Tis can be wooden or stone, a pestle can work as well.


  • 1 cabbage cleaned and shredded
  • 1 tbsp Celtic sea salt
  • 1 tbsp caraway seeds


  • 1. Mix the cabbage with the salt and the caraway seeds in a bowl and leave it standing for about 30 minutes so that the cells can start breaking down and the fluids of the cabbage will start flowing.
  • 2. Check after 30 minutes, when you see the fluids flowing then transfer the cabbage to the preserving jar and press it down firmly as you want to make sure that there are no air pockets in the cabbage as lactic acid fermentation is an anaerobic process.
  • 3. Make sure that the room between the cabbage and the top of the jar is at least 2.5 cm or 1 inch.
  • 4. Leave it at room temperature for about 3 days to kickstart the fermentation process. After that you can transfer it to cold storage to let it ferment for 3 to 4 weeks.
  • 5. We like to leave it to ferment for about a month before we start eating it.


Some people add some wild mushrooms or grated carrots to the cabbage mixture for a variety in flavour, 
Keyword Fermentation, GAPS, Keto, Low Carb, NT, Paleo, Primal, SCD, Vegetarian, WAPF

One of the main reasons Kapusta Kiszona is praised for its health benefits is because it’s an excellent source of probiotics. Probiotics are living microorganisms that can enhance gut health by promoting the growth of beneficial bacteria in our digestive system. These healthy bacteria help boost our immune system, increase nutrient absorption, and even improve mental health.

Additionally, Kapusta Kiszona is rich in vitamins C and K that do wonders for our body. Vitamin C acts as an anti-oxidant which strengthens your immune system and reduces inflammation whereas vitamin K helps bone metabolism by acting as a regulator.

Eating Kapusta Kiszona doesn’t just bring physical changes but it can also improves mood swing problems. The probiotics help release serotonin in the gut thereby improving brain function and reducing stress levels leading to improved mood stability along with bringing positive physical effects.

Probiotic Health Benefits

Kapusta Kiszona is a great source of gut-friendly bacteria, also called probiotics. During the fermentation process, Lactobacillus bacteria convert sugar in cabbage to lactic acid, which gives sauerkraut its distinctive sour taste. This lactic acid then serves as a natural preservative and encourages the growth of beneficial bacteria. These healthy bacteria are believed to improve digestion and overall intestinal health.

According to research, consuming sauerkraut can help balance gut microbiota, improve digestion, alleviate digestive issues such as bloating or constipation, and boost immune function. Some studies have even suggested that probiotics from fermented foods like sauerkraut may support our mental health by improving mood and reducing anxiety.

It’s important to note that not all types of sauerkraut provide the same benefits – traditionally-made sauerkraut without added preservatives or heat processing is recommended over store-bought versions. Homemade Kapusta Kiszona is often considered more nutritious compared to commercial brands due to its live cultures and simpler ingredients.

Probiotics are live microorganisms that when consumed in adequate amounts confer health benefits to their host, including humans. Probiotics help balance the number of good and bad gut bacteria, improve digestion and nutrient absorption, boost the immune system, and even regulate mood and brain function.

Eating Kapusta Kiszona regularly can promote a healthy digestive system by increasing the number of friendly bacteria in the gut. It may also help relieve symptoms of digestive disorders like bloating, constipation, and diarrhea.

Moreover, studies have shown that probiotics can help boost the body’s defenses against harmful pathogens by stimulating immune response. This makes Kapusta Kiszona a great dietary supplement for people who suffer from frequent infections or weakened immunity.

In addition to benefiting gut health and immunity, probiotics have also been linked to brain function and mental well-being. Recent research has found that a healthy gut microbiome may improve mood and cognitive functions such as memory, attention span, and decision making.


 Kapusta Kiszona is an excellent source of probiotics that can benefit your overall health with regular consumption. So feel free to indulge in this delectable fermented food frequently! Kapusta Kiszona provides numerous health benefits thanks to its high content of probiotics. Incorporating it into your diet can be a delicious way to support your gut microbiome and promote overall wellness. Ddding Kapusta kiszone to your diet can be a great way to enjoy a delicious meal while reaping fantastic health benefits such as good digestion along with stronger immunity.